Caribbean Curry with Black Beans

Ingredients

Curry + beans (approx. 2.4 kg)

• Sweet potatoes, peeled and cut into larger cubes – 2.5 kg
• Black beans (canned, rinsed and drained) – 2 × 400 g
• Onions – 500 g
• Ginger (chopped / grated) – 100 g
• Sunflower / vegetable oil – 50 ml
• Jerk seasoning, to taste
• Thyme – 2 sprigs (or 2 tsp dried)
• Tomatoes (canned, chopped) – 400 g (1 can)
• Red wine or red wine vinegar – 60 ml (≈ 4 tbsp)
• Sugar (demerara or cane) – 3 tbsp (≈ 45 g)
• Vegetable stock – approx. 800 ml (or as needed)
• Optional: salt, pepper to taste

Jasmine rice (side)

• Dry jasmine rice – 600 g
• Water – at a 1 : 1.8 ratio – ~1.1 l
• Salt – a pinch

Method

1. Making the base vegetable-and-spice paste: sauté half of the chopped onion in oil until translucent. Meanwhile, in a blender, blitz the other onion, the chopped ginger, cilantro stems (if you have them) and the jerk seasoning into a thick paste. Add it to the pan and sauté briefly until the aromas are released.
2. Adding liquids and spices: add the thyme, chopped tomatoes, vinegar, sugar and stock to the pan, bring to a boil and let it bubble briefly (~10 minutes).
3. Adding the sweet potatoes: add the cubed sweet potatoes and cook over medium heat for about 10–12 minutes, until they begin to soften.
4. Adding the beans and red pepper: add the drained black beans and the chopped roasted (or fresh) red bell pepper, stir and cook for about 5 more minutes, until everything is heated through and the flavors come together.
5. Seasoning and finishing: taste the curry, adjust with salt and black pepper as needed, or adjust the thickness with a little water.
6. Making the rice: rinse the jasmine rice, then cook it in 1.1 l of water with a little salt until tender (about 12–15 minutes). Let it stand covered for 5 minutes and fluff with a fork.
7. Serving: put ~250–270 g of curry and ~80–100 g of jasmine rice on a plate. You can sprinkle it with chopped fresh cilantro.

Serving

Serve warm – the bean and sweet potato curry with fluffy jasmine rice. Good as a main course for lunch or dinner, and tasty the next day too.

Key ingredients

Sweet potatoes

Low-GI complex carbohydrates, beta-carotene, fibre; filling and sweet.

Black (beluga) lentils

Protein, fibre and iron; low glycaemic index.

Onion

Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.

Ginger

Warming; supports digestion and circulation, anti-inflammatory; traditionally used for nausea and cold.

Tomatoes (peeled / passata)

Lycopene (an antioxidant), the umami base of sauces.

Red bell pepper

High in vitamin C and antioxidants; sweet once roasted.

Jasmine rice

Slightly sticky aromatic rice; naturally thickens soups.

Coriander seeds

Soothes digestion and gently cools the heat of spices.

Black beans

Protein, fibre and anthocyanins.

Potatoes

Complex carbohydrates, potassium and vitamin C; a filling side.

Why it’s good for the body

• Sweet potatoes and black beans provide plant protein, fiber, minerals and complex carbohydrates.
• Tomatoes and vegetables bring vitamins and antioxidants.
• Jasmine rice is a source of easily digestible carbohydrates and energy.
• The spices (jerk, thyme, ginger) have traditionally supported digestion and metabolism.

Traditional and functional notes on the ingredients — not medical claims.

Notes

• This recipe is plant-based / vegan to begin with.
• You can make the curry a day ahead – the flavors meld nicely and it gets even tastier.
• Adjust the amount of liquid and spice to taste – some like a "saucier" version, others a thicker one.