Black Bean & Beetroot Stew with Brown Rice
A hearty, iron-rich stew combining black beans with roasted beetroot, tomato, and cumin, served over soft brown rice. Black beans provide plant-based iron, zinc, protein, and fiber. Beetroot adds folate and additional iron. The cumin is a gentle, digestion-friendly spice safe from 6 months. A completely plant-based dinner that's nutritionally complete.
Ingredients
- 200 grams Cooked Black Beans
- 1 medium Beetroot
- 80 grams Brown Rice
- 1 medium Ripe Tomato
- 0.5 teaspoon Ground Cumin
- 1 clove Garlic
- 1 tablespoon Olive Oil
Instructions
- Cook the brown rice according to package instructions until very soft. For babies, cook slightly longer than usual so the grains are extra tender.
- Peel the beetroot and dice into small cubes. Roast at 190°C (375°F) for 20 minutes until soft, or boil for 15 minutes.
- If using dried black beans, soak overnight and cook until very soft. If using canned, drain and rinse thoroughly to remove excess sodium.
- In a saucepan, heat olive oil over medium heat. Add the minced garlic and cook for 30 seconds.
- Add the diced tomato and cumin. Cook for 2–3 minutes until the tomato softens.
- Add the cooked black beans and roasted beetroot. Add a splash of water.
- Simmer gently for 10 minutes, mashing some of the beans with the back of a spoon to thicken the stew.
- Serve the stew over a bed of soft brown rice. For younger babies, mash or blend to desired consistency.
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