Korean-style black beans and Tenderstem® broccoli by   Dr Rupy of The Doctor’s Kitchen

Korean-style black beans and Tenderstem® broccoli by Dr Rupy of The Doctor’s Kitchen

This Tenderstem® broccoli and black bean stew, created by Dr Rupy of The Doctor’s Kitchen, is a true weeknight wonder. Using gochujang, a Korean chilli paste, this quick and healthy supper is the perfect way to experiment with some Korean-inspired flavours.

This dish is low in saturated fat as well as being a source of protein and fibre.

Dr Rupy said: “This recipe is a mid-week winner – healthy, easy and delicious. The sweet and nutty flavour of the Tenderstem® broccoli is perfectly complemented by a fiery and flavour-packed base.

“The beauty of this recipe is that you can adapt it based on what’s in your cupboard after a busy day. You can swap the black beans for chickpeas, puy lentils or even aduki beans. If you can’t get your hands on gochujang, you can improvise and make your own by mixing tomato puree with soy sauce and chilli flakes.”

Chef

Preparation time

10 minutes

Cooking time

20 minutes

Serves

2

Dietary requirements

  • Dairy free
  • Vegetarian

Nutritional information per serving

  • kcal 400
  • Fat 20.7g
  • Saturates 3.2g
  • Carbs 38.4g
  • Sugars 14.9g
  • Fibre 16.3g
  • Protein 15.3g
  • Salt 2.6g

Method

  1. Preheat the oven to 180ºC fan assisted/200ºC/Gas mark 6.

  2. Add 2 tbsp of oil to an ovenproof casserole dish on a low to medium heat and sauté the onion for 5 minutes until soft and coloured. If you have time to cook for 10 or 15 minutes, the flavour will be even better.

  3. Add the grated garlic and ginger, stirring for a minute before adding the tamari/soy sauce, honey and gochujang and stir together with a splash of water.

  4. Add the black beans, stir and cook for 3 to 4 minutes.

  5. Meanwhile, blanch the Tenderstem® broccoli in boiling water for 3 minutes.

  6. Remove the Tenderstem® broccoli with tongs and place on top of the black beans with the remaining sesame oil.

  7. Transfer the dish to the oven and cook for 6 to 7 minutes.

  8. Garnish with sesame seeds and serve.

Dr Rupy

Dr Rupy Aujla: The Doctor's Kitchen. Dr Rupy is an NHS GP who has a love for food and the health benefits that eating well can provide. His recipes are healthy, quick and delicious and partner very well with our similarly healthy green veg - Tenderstem® broccoli.

In his first book, The Doctor’s Kitchen, Dr Rupy explains the science underpinning the benefits of healthy eating and how largely plant based ‘colourful’ diets are the healthiest. He also explains why gut health is important and how you can make important changes to your diet and lifestyle.

In his second book, Eat to Beat Illness, Dr Rupy takes a more focused approach on how we can eat and live to reduce the risk of brain disease, cardiovascular problems, inflammation imbalance and many more illnesses that he has come across during his career as a doctor.

We are delighted to be teaming up with Dr Rupy who has created three new recipes, perfect for light lunches at home or mid-week meals. Each recipe features delicious flavours from around the world and, of course, his favourite veggie: Tenderstem® broccoli. What’s more, each recipe is a healthy option for a mid-week meal – all three recipes are under 500 calories per serving, as well as being low in saturated fat and a source of fibre.

Try one of Dr Rupy's recipes with Tenderstem® broccoli tonight!

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Nutrition information for Tenderstem® broccoli is based on lab analysis of the raw product commissioned by Tenderstem® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.