Cogydd / CookSarah PhilpottCategoryMainAnhawster / DifficultyDechreuwr / BeginnerMae’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.
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.
Lluniau gan / Photography by Manon Houston: manonhouston.com & manonhouston
Yn ôl i'r brif dudalen / Back to the main page
Ingredients
Directions
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.
Lluniau gan / Photography by Manon Houston: manonhouston.com & manonhouston