Chilli bean stir-fry
Dr Rupy shows us how to make a budget-friendly, nutritious meal for two. This chilli bean stir-fry costs just over £1 per portion and will be on the table in 30 minutes or less.
Each serving provides 436 kcal, 19g protein, 58g carbohydrate (of which 16g sugars), 9g fat (of which 1.5g saturates), 20g fibre and 2.5g salt.
Ingredients
- 1 nest wholewheat noodles (approx. 60g/2¼oz)
- 1 red chilli, roughly chopped
- 20g/¾oz piece fresh root ginger, roughly chopped
- 2 garlic cloves
- 2 tbsp light soy sauce
- 1 tbsp white wine vinegar
- 2 tsp brown sugar
- 1 tsp sesame oil
- 1 tbsp olive oil
- 200g/7oz green beans, trimmed and halved
- 150²µ/5½´Ç³ú broccoli, broken into small florets, stalks thinly sliced
- 1 red onion, thinly sliced
- 400g tin black beans, drained
Method
Bring a saucepan of water to the boil, add the noodles and cook for 4 minutes or until cooked. Drain, rinse under cold water and set aside.
Put the chilli, ginger and garlic into a jug with the soy sauce, vinegar, sugar and sesame oil. Blend until smooth with a stick blender, then set aside. If you don’t have a stick blender, you can pound the ingredients together with a pestle and mortar.
Heat the olive oil in a wok or large frying pan over a high heat, then add the green beans, broccoli and onion. Stir-fry for 2–3 minutes, until the beans and onions are lightly charred.
Add the cooked noodles, black beans and the sauce and fry together for a further minute. Divide between 2 warmed bowls and serve.
Recipe Tips
Swap the noodles for cooked and cooled brown rice if you prefer.
