Jamaican Black Bean Pot
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From 1st April we have significantly increased the number of
volunteers permitted in our minibus. We hope this will make it easier for you
to come on task with us. In line with guidance for public
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A nourishing casserole of beans and veg with a Creole kick.
Remember to soak the beans overnight, so you can't
do this on the first night of the residential.
Watch your time - needs 30 minutes initial boiling
time for the beans then another 70 minutes in the oven.
This could probably be done completely on the hob
if the oven in the accommodation is too small.
- 500 g dried black beans
- 3 bay leaves
- 90ml oil
- 3 large onions chopped
- 3 garlic cloves, chopped
- 3 tsp mustard powder
- 3 tablespoons molasses
- 6 tablespoons soft dark brown sugar
- 3 tsp thyme
- 1.5tsp dried chilli flakes
- 3 tsp veg bouillon powder
- 5 peppers (red/yellow) seeded & sliced
- 1.7kg butternut squash seeded & cut into 1cm
- salt and pepper to taste
Serve with 500g brown rice, bulgar wheat or couscous
- Soak beans overnight then drain and rinse well.
Place in large pan, cover with fresh water & add bay leaves. Boil rapidly
for 10 minutes then reduce heat, cover and simmer for 30 mins until
tender. Drain but reserve cooking water.
- Preheat oven to 180oC,
350oF or Gas Mark 4.
- Heat oil in pan and sauté the onion and garlic
for about 5 mins until softened. Add the mustard powder, molasses, sugar,
thyme & chilli & cook for 1 minute, stirring. Stir in the
black beans & spoon the mixture into a flameproof casserole.
- Add enough water to the reserved cooking liquid
to make 1 litre then mix in the bouillon powder and pour into the
casserole. Bake for 25 minutes.
- Add the peppers and squash and mix well. Cover,
then bake for 45 minutes until the veg are tender.