In the heart of winter, or when you come into the kitchen hungry, you can either eat light and try an intermittent fast with a low calorie meal, or decide to make a satiating meal with more calories. If you decide on the latter, these seared black beans, broccoli and onion are for you! The beautiful part of this dish, is that you don’t need to compromise on the quality of ingredients as we only use nutritious, vegan and gluten-free items.
As is often the case with recipes on this blog, we are not spending excess time in the preparation of the meal. Instead, we take only the time necessary, which is less than a half hour from start to finish. To achieve this, we simply use canned black beans, as well as other ingredients which cook in a relatively short amount of time.
It was delightful to combine black beans, parsley, avocado oil, olive oil, a red onion, broccoli, and pepper. It could qualify as a stir fry, except that we are cooking the onion almost whole, cut in two, in oil and steam, and the black beans are also refried separately to keep flavors and colors intact on both sides.
Seared black beans, broccoli and onion
Ingredients
Seared broccoli and onion
- 0.5 lb broccoli
- 1 red onion
- 2 tbsp avocado oil
- 2 tbsp water recommended, to reduce risk of burning
Black beans
- 15 oz black beans (plain, in a can)
Seasoning
- 2 tbsp fresh parsley
- 2 tbsp olive oil
- 1 tsp ground pepper
Instructions
- In a frying pan, place the avocado oil and heat to medium. Peel the onion and cut it in two. Rinse the broccoli, cut it in small pieces, then place onion and broccoli in the pan.
- Add the water, cover with lid and sear for about 15 minutes on low to medium. Mix and turn the onion upside down every 5 minutes.
- Place the seared broccoli and onion in a serving plate, then in the same pan, pour the black beans and refry them on medium heat for 5 minutes. The time should be just enough for them to reach boiling temperature uniformly.
- Chop the parsley and add it on top of the beans.
- Serve on individual plates, then add the olive oil and pepper. Bon appétit.
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