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Salt cod, butter beans, cavalo nero, red peppers

+This salt cod & butter bean recipe is my take on a classic Jamaican dish

Butter beans are easy to cook if soaked overnight

Butter beans, also known as Lima beans, are a good source of fibre & manganese. They only take 30 minutes to cook. A perfect combination is Cavalo Nero, rich in iron, alongside red pepper and lemon juice that is loaded with Vitamin C.


For 4 servings

For the Salt Cod

1. 4 cod fillets weighing about 15og each, remove the skin and any bones. Sprinkle with coarse sea salt. Cover with cling film then weigh down with a heavy tin. Leave overnight, wash off the salt and dry on kitchen paper. Cut up into 2cm cubes

For the Butter beans

Strain off the soaking water and rinse off in cold water. Bring to boil, skim off any impurities, before reducing to a simmer. Cook for about 30 minutes until tender

  1. 2tbs olive oil

  2. 1 medium onion peeled and diced

  3. 1 medium carrot peeled and diced

  4. 1 large stick of celery diced

  5. 4 cloves of garlic diced

  6. 1 bay leaf torn

  7. 6 branches of thyme

  8. 2tbs Jamaican curry powder or Madras curry powder

  9. 1 tsp turmeric

  10. 2tbs tomato puree

  11. 1/2 to a whole Scotch bonnet deseeded and finely diced, you may want to use gloves! Wash your hands, knife and chopping board afterwards

  12. 1 red pepper, roasted, peeled and cut into strips

  13. 150g Cavalo Nero, leaves removed from the stalks. The leaves roughly chopped and the stalks finely chopped

  14. 2 tbs of chopped parsley or coriander

  15. Juice of 1/2 a lemon

  16. Optional spring onions cut into diamonds


  1. In a heavy-bottomed pan add the olive oil and put on a low heat

  2. Add the onion, celery, carrot, bay leaf and thyme cook until the vegetables are soft

  3. Then add the Cavalo Nero stalks, garlic and Scotch bonnet and cook for a couple of minutes

  4. Add the curry powder and turmeric stir for a minute

  5. Add the tomato puree stir for a further minute

  6. Now add the beans reserving about 1/3 of the liquid

  7. Cook for 15 minutes on low heat, stirring from time to time

  8. Add the cod cubes and remove from the heat, cover with a lid and allow them to cook for a further 5 minutes

  9. Meanwhile, steam the Cavalo Nero leaves until tender

  10. Then gently fold in the parsley, lemon juice

  11. In a warmed bowl serve the beans, top with Cavalo Nero, red peppers and spring onions

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