Seared black beans, broccoli and onion
These seared black beans, broccoli and onion make a tasty and filling stir fry using vegan ingredients: avocado and olive oil, parsley, and ground pepper.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 people
Seared broccoli and onion
- 0.5 lb broccoli
- 1 red onion
- 2 tbsp avocado oil
- 2 tbsp water recommended, to reduce risk of burning
- 15 oz black beans (plain, in a can)
- 2 tbsp fresh parsley
- 2 tbsp olive oil
- 1 tsp ground pepper
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.
Calories: 592kcal | Carbohydrates: 63g | Protein: 22g | Fat: 29g | Saturated Fat: 3g | Sodium: 45mg | Potassium: 1214mg | Fiber: 22g | Sugar: 4g | Vitamin A: 1025IU | Vitamin C: 110.3mg | Calcium: 129mg | Iron: 5.7mg