Ratna’s Mexican Bean Recipe is a vibrant and wholesome plant-based dish that combines bold flavours and nourishing ingredients. Packed with protein, fibre, vitamins, and antioxidants, this hearty recipe is both satisfying and incredibly nutritious. Perfect as a standalone meal or as a delicious filling for wraps, tacos, or rice bowls, this dish is versatile, easy to prepare, and a fantastic addition to a health-conscious lifestyle.
This recipe is centred around kidney beans, an excellent source of plant-based protein and dietary fibre. They help promote satiety, regulate blood sugar levels, and support digestive health. Kidney beans are also rich in essential nutrients like folate, iron, and magnesium, which support energy production and overall wellness. In combination with tomatoes—an ingredient high in lycopene, a powerful antioxidant that supports heart health and may reduce inflammation—this dish gains an even greater boost of nutritional benefits.
The recipe includes a variety of fresh vegetables, such as red capsicum and optional courgette. Red capsicum (bell peppers) contains antioxidants, particularly vitamins A and C, which boost immune function, improve skin health, and protect cells from oxidative stress. Courgettes (zucchini), if included, add a delicate texture and provide a dose of vitamins like B6 and potassium, along with a generous amount of water content that promotes hydration.
Seasoned with pungent and aromatic ground coriander, fresh oregano, and a fresh red chilli, this recipe is brimming with flavour and benefits. Coriander is known for its digestive-supporting properties and ability to enhance nutrient absorption. Adding oregano not only imparts an earthy and savoury taste but also provides antioxidants and anti-inflammatory compounds that support overall health. Meanwhile, fresh red chilli adds a spicy kick and brings capsaicin into the mix, a compound that may help boost metabolism, reduce pain, and improve circulation.
To create the perfect base for the sauce, chopped tomatoes and tomato paste are combined, giving the dish its rich and tangy flavour. Tomatoes are renowned for being high in antioxidants, especially lycopene, which is linked to heart health and cancer prevention. Tomato paste enriches the sauce further with its concentrated flavour and nutrient density.
A splash of balsamic vinegar adds a tangy sweetness, balancing the dish’s flavours while contributing compounds that support digestion and provide a dose of antioxidants. Whether you choose to season with salt or skip it altogether, lightly, the natural flavours of the vegetables and spices are more than enough to make this dish shine.
Finally, water ties everything together, creating a luscious sauce that beautifully coats the beans and vegetables. This dish is deliciously versatile: enjoy it on its own, pair it with brown rice or quinoa for a complete meal, or use it as a filling for healthy wraps and tacos.
Health Highlights of Ratna’s Mexican Bean Recipe:
- Rich in Protein and Fibre: Kidney beans are a plant-based powerhouse that supports muscle repair, digestive health, and satiety.
- Packed with Antioxidants: Ingredients like red capsicum, oregano, and tomatoes are abundant in antioxidants, protecting the body from free radical damage.
- Anti-Inflammatory Benefits: Spices like coriander and herbs like oregano help reduce inflammation and promote long-term wellness.
- Supports Heart Health: Ingredients such as kidney beans, tomatoes, and balsamic vinegar contribute to maintaining healthy cholesterol levels and reducing blood pressure.
- Metabolism Boost: Fresh red chilli contains capsaicin, which has been shown to enhance metabolism and support weight management.
- Naturally Hydrating: With moisture-rich ingredients like tomato and courgette, this dish helps keep you hydrated while delivering essential nutrients.
Ratna’s Mexican Bean Recipe is a nutrient-dense, flavorful dish that highlights the best of plant-based eating. It’s perfect for anyone seeking a wholesome meal that combines bold flavours with health-promoting ingredients. Whether you’re cooking for family, friends, or yourself, this recipe will nourish both the body and the taste buds!
Tips
• Dry roasting enhances the scent and taste of some spices and herbs, as well as nuts and seeds—think coffee, cocoa beans, peanuts, and dry-roasted tea. When preparing meals, dry roasting is usually done first, with the spices, herbs, or seeds stirred or shaken to spread them out in a clean pan on medium heat. Watch closely—you want them roasted, not burnt.
• Use more fresh oregano if you wish
• People have different heat preferences when it comes to chilli. You can’t take the heat out after it’s cooked! So it is good to make it mild and have a good Tabasco sauce handy for those who like it hot. Kaitaia Fire is an excellent brand made in New Zealand, too.
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Ratna’s Mexican Bean
Ingredients
- 1 fresh red chilli
- 2 tsp ground coriander (cilantro)
- 3 tbsp fresh oregano or 1 tbsp of dried
- 1 large red capsicum (bell pepper)
- 1 small courgette (zuchinni) optional
- 1 can crushed tomatoes
- ½ cup water
- 1 tbsp tomato paste
- 1 ½ cups pressure-cooked kidney beans or 1x 420g can, drained and rinsed
- 1 tsp salt optional
- a splash of balsamic vinegar
Instructions
- Finely chop the chilli and capsicum. Then dry-roast the ground coriander on a low to medium heat, stirring in the chilli, capsicum and oregano to enhance and blend the flavours, (see tips above).
- Tip in the canned tomatoes, stir. Swirl the water around the can to include the remaining tomato and stirring in the tomato paste. Pour the liquid into the pan, and stir.
- Cut the courgette into approx. 3-5ml slices, then stir them in.
- After few mins, add the beans and stir regularly, (with the lid on between stirrings), for 15 – 20 mins or so until it forms a thick mushiness.
- Serve with warmed tacos or nachos, tortillas, or burrito-style, or with rice and corn.
