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About this recipe: Earthy, rustic beans are surprisingly good paired with fruit, as in this classic from the Mexican kitchen, where it is called frijoles con frutas. If fruit with beans sounds alarming, just remember that the tomato – an essential ingredient of our familiar baked beans – is also a fruit. This is a high-fibre dish, rich with vitamins.
A similar Mexican dish is lentejas costenas con frutas, or lentils with fruit. Instead of the borlotti beans, cook 150 g (5½ oz) brown-green lentils in 700 ml (1¼ pints) of water with 2 bay leaves for about 30 minutes or until tender, then drain. Add the lentils to the fruit mixture at step 3. This mixture can be seasoned with cayenne pepper or Tabasco sauce instead of chilli powder; add with the salt.
Tomatoes are well known as a good source of the antioxidants beta-carotene and vitamin C. But new research shows that the lycopene contained in tomatoes is even more important in the prevention of cancer, and is enhanced by cooking. * Pulses contain both soluble and insoluble fibre. Insoluble fibre provides roughage, lessening the risk of bowel cancer, while soluble fibre has been connected with lowering cholesterol levels in the blood, thus reducing the risk of heart disease and stroke.
C * B1, B6, folate, niacin, copper, iron, zinc