Black beans with cauliflower and golden garlic
Total time14 h 30 min Preparation 20 min · Cooking 2 h 10 min · Soaking 12 h How this time is calculated
Preparation excluding the indicated waiting: 20 min · Cooking: 2 h 10 min · Soaking: 12 h.
Approximate total. Some tasks can overlap; check the steps before planning. Waiting does not require continuous work.
Servings4
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 14 h 30 min Preparation 20 min · Cooking 2 h 10 min · Soaking 12 h How this time is calculated
Preparation excluding indicated waiting: 20 min · Cooking: 2 h 10 min · Soaking: 12 h. Approximate total; some tasks can overlap. Waiting does not require continuous work.
Recipe characteristics
View full classification 25 tags
Allergen information is indicative. Always check each product label and possible cross-contamination.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
Recipe characteristics
Stew
Lunch · Dinner
More than 2 hours
Method
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Cover the black beans with 1500 g water and soak for 12 hours. Drain, discard the soaking water and rinse.
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Put the beans in a saucepan with 1500 g fresh water, the roughly cut leek, carrot and onion, 15 g oil and 2 g salt. Boil vigorously for 30 minutes, then simmer for 60–90 minutes until almost tender. Add hot water if needed to keep them covered.
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Remove the vegetables, blend with a little broth and return the purée to the pan. Add the potato in 2 cm cubes and cook for another 15–20 minutes until both potato and beans are tender.
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Cook the cauliflower in a separate saucepan with the remaining 1000 g water and reserved gram of salt for 8–10 minutes, until tender but holding its shape. Drain well.
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Heat the remaining 25 g oil in a small frying pan and gently fry the sliced garlic for 1–2 minutes. Remove from the heat as soon as it starts to colour and stir in the parsley. Serve the beans with cauliflower on top, dividing the garlic and all its oil between four plates.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
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