Stiw ffa du, corn melys a chnau coco

Stiw ffa du, corn melys a chnau coco / Black bean, sweetcorn and coconut stew

Cogydd / CookSarah PhilpottCategoryFegan?Anhawster / DifficultyDechreuwr / Beginner

Mae’r stiw yma yn berffaith ar ôl diwrnod hir yn y gwaith. Mae ffa du yn llawn sinc a gwrthocsidyddion a bydd y protein a’r ffibr yn cadw chi’n llawn. Mae’r blas sbeislyd yn cael ei lleddfu gan yr hufen cnau coco a chynhwysyn anarferol, banana.
This satisfying stew is just the tonic after a long day at the office. Black beans are full of zinc and antioxidants and the protein and fibre will keep you full. The spiciness is tempered by the coconut cream and my special secret ingredient, banana.

Cynyrchu / Yields3 Servings
Amser paratoi / Prep time10 minsAmser coginio / Cook time25 mins

 1 Winwnsyn, heb groen ac wedi ei dorri yn ddeisiau / Onion, peeled and diced
 ½ Tsili coch / Red chilli
 400 g (1 can) Ffa du, wedi eu rinsio a'u draenio / Black beans, rinsed and drained
 150 g Corn melys, ffres, wedi eu rhewi neu mewn tun / Sweetcorn, fresh, frozen or canned
 400 g (1 can) Tomatos / Tomatoes, chopped or plum
 2 tsp Piwrî tomato / Tomato puree
 Hanner bag o sbigoglys / Half a bag of spinach
 1 Banana, wedi’i stwnsio / Half a bag of spinach
 1 tsp Llwy de hadau coriander, wedi eu malu (neu goriander sych) / Coriander seeds, crushed (or dried coriander)
 1 tsp Naddion tsili / Chilli flakes
 1 tbsp Olew cnau coco / Coconut oil
 50 g Hufen cnau coco (neu 200ml o laeth cnau coco) / Sachet coconut cream (or 200ml coconut milk)
 1 pinch Persli dail fflat / Flat leaf parsley
 Sudd 1 leim / The juice of 1 lime
 200 g Reis brown / Brown rice

Berwch y reis brown am 20-25 munud, yna draeniwch.
Put the brown rice on to boil and cook for 20-25 minutes, then drain.

Yn y cyfamser, ar wres uchel, toddwch yr olew cnau coco mewn padell fawr. Ychwanegwch yr winwnsyn a ffriwch am 2 funud, yna ychwanegwch y coriander a’r naddion tsili a choginiwch am 2 funud.
Meanwhile, on a high heat, melt the coconut oil in a large pan. Add the onion and sweat for 2 minutes then add the coriander and chilli flakes and cook for another two minutes.

Ychwanegwch y tomatos, y piwri tomato a’r banana a trowch y gwres i lawr.
Add the tomatoes, the tomato puree and the banana and reduce the heat.

Ar ôl 2 funud, ywchwanegwch y ffa du a’r corn melys a chymysgwch.
After 2 minutes, add the black beans and sweetcorn and stir well.

Mudferwch am 5 munud, yna ychwanegwch yr hufen cnau coco a’r spigoglys a mudferwch am 5 munud ychwanegol.
Simmer for another 5 minutes, then add the coconut cream and stir through the spinach. Simmer for another 5 minutes.

Gweinwch gyda’r reis a darnau afocado. Taenwch y persli a’r sudd leim drosodd.
Serve with the rice and some avocado. Scatter over some parsley and a squeeze of lime juice.

Sarah ar y We / Sarah on the Web

Lluniau gan / Photography by Manon Houston: manonhouston.com & manonhouston


Yn ôl i'r brif dudalen / Back to the main page

Ingredients

 1 Winwnsyn, heb groen ac wedi ei dorri yn ddeisiau / Onion, peeled and diced
 ½ Tsili coch / Red chilli
 400 g (1 can) Ffa du, wedi eu rinsio a'u draenio / Black beans, rinsed and drained
 150 g Corn melys, ffres, wedi eu rhewi neu mewn tun / Sweetcorn, fresh, frozen or canned
 400 g (1 can) Tomatos / Tomatoes, chopped or plum
 2 tsp Piwrî tomato / Tomato puree
 Hanner bag o sbigoglys / Half a bag of spinach
 1 Banana, wedi’i stwnsio / Half a bag of spinach
 1 tsp Llwy de hadau coriander, wedi eu malu (neu goriander sych) / Coriander seeds, crushed (or dried coriander)
 1 tsp Naddion tsili / Chilli flakes
 1 tbsp Olew cnau coco / Coconut oil
 50 g Hufen cnau coco (neu 200ml o laeth cnau coco) / Sachet coconut cream (or 200ml coconut milk)
 1 pinch Persli dail fflat / Flat leaf parsley
 Sudd 1 leim / The juice of 1 lime
 200 g Reis brown / Brown rice

Directions

1

Berwch y reis brown am 20-25 munud, yna draeniwch.
Put the brown rice on to boil and cook for 20-25 minutes, then drain.

2

Yn y cyfamser, ar wres uchel, toddwch yr olew cnau coco mewn padell fawr. Ychwanegwch yr winwnsyn a ffriwch am 2 funud, yna ychwanegwch y coriander a’r naddion tsili a choginiwch am 2 funud.
Meanwhile, on a high heat, melt the coconut oil in a large pan. Add the onion and sweat for 2 minutes then add the coriander and chilli flakes and cook for another two minutes.

3

Ychwanegwch y tomatos, y piwri tomato a’r banana a trowch y gwres i lawr.
Add the tomatoes, the tomato puree and the banana and reduce the heat.

4

Ar ôl 2 funud, ywchwanegwch y ffa du a’r corn melys a chymysgwch.
After 2 minutes, add the black beans and sweetcorn and stir well.

5

Mudferwch am 5 munud, yna ychwanegwch yr hufen cnau coco a’r spigoglys a mudferwch am 5 munud ychwanegol.
Simmer for another 5 minutes, then add the coconut cream and stir through the spinach. Simmer for another 5 minutes.

6

Gweinwch gyda’r reis a darnau afocado. Taenwch y persli a’r sudd leim drosodd.
Serve with the rice and some avocado. Scatter over some parsley and a squeeze of lime juice.

Sarah ar y We / Sarah on the Web
10

Lluniau gan / Photography by Manon Houston: manonhouston.com & manonhouston

Stiw ffa du, corn melys a chnau coco / Black bean, sweetcorn and coconut stew