Black-Eye Beans with Mushroom

The aroma of cumin that in the dish is whats makes this dish so special. Cook the seeds in oil and wait for them to sizzle, and change colour and develop an aroma. This takes no time at all. The colour should be golden brown, don’t allow to get dark that means you have burnt them.

Ingredients 1 teaspoon cumin seeds

1 teaspoon medium-hot chilli power

1 teaspoon ground turmeric

1 teaspoon garam masala

3 tomatoes, finely diced

400g can black eyed beans, drained and rinsed

300g closed cup mushrooms, washed, patted dry and thickly sliced

Method

Warm 1 tablespoon of sunflower oil in a frying pan, then add the cumin seeds and fry over high heat for 30 seconds or until they start to darken. Add 2 teaspoon of ginger and garlic paste and fry for 30 seconds, add the chilli power, turmeric and garam masala, fry for a few seconds, then pour in a couple of tablespoons of cold water. Cook until the water has evaporated and the oil separates.

Tip in the tomatoes and cook over high heat for 3-4 minutes until they are soft. Stir in the beans, mushrooms and some salt to taste, cover and bring to the boil, then reduce the heat and simmer for 3-4 minutes. Remove from the heat and mash a few beans, if necessary, to make the sauce thick.

Black Eye Beans Nutrition

When it comes to packing in nutrition, you really can’t go wrong with beans, including the super nutrient-rich, black-eyed beans. These savory legumes are an excellent source of complex carbs, fiber and many essential vitamins and minerals. Beans like black-eyed peas are so full of good nutrition that they’re considered both a protein food and a vegetable.

One cup of cooked black-eyed peas (165 grams)

  • 160 calories
  • 5 grams of protein
  • 34 grams of carbs
  • 8 grams of fiber
  • 16 percent of the daily value (DV) for calcium
  • 10 percent of the DV for iron
  • 20 percent of the DV for magnesium
  • 15 percent of the DV for zinc
  • 24 percent of the DV for copper
  • 41 percent of the DV for manganese
  • 52 percent of the DV for folate
  • 44 percent of the DV for vitamin A
  • 37 percent of the DV for vitamin K