[{"text_idx": "#000024", "text": "Stiw ffa du, corn melys a chnau coco / Black bean, sweetcorn and coconut stew"}, {"text_idx": "#000025", "text": "Mae\u2019r stiw yma yn berffaith ar o\u0302l diwrnod hir yn y gwaith. Mae ffa du yn llawn sinc a gwrthocsidyddion a bydd y protein a\u2019r ffibr yn cadw chi\u2019n llawn. Mae\u2019r blas sbeislyd yn cael ei lleddfu gan yr hufen cnau coco a chynhwysyn anarferol, banana.\nThis 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."}, {"text_idx": "#000026", "text": "Berwch y reis brown am 20-25 munud, yna draeniwch.\nPut the brown rice on to boil and cook for 20-25 minutes, then drain."}, {"text_idx": "#000027", "text": "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\u2019r naddion tsili a choginiwch am 2 funud.\nMeanwhile, 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."}, {"text_idx": "#000028", "text": "Ychwanegwch y tomatos, y piwri tomato a\u2019r banana a trowch y gwres i lawr.\nAdd the tomatoes, the tomato puree and the banana and reduce the heat."}, {"text_idx": "#000029", "text": "Ar o\u0302l 2 funud, ywchwanegwch y ffa du a\u2019r corn melys a chymysgwch.\nAfter 2 minutes, add the black beans and sweetcorn and stir well."}, {"text_idx": "#000030", "text": "Mudferwch am 5 munud, yna ychwanegwch yr hufen cnau coco a\u2019r spigoglys a mudferwch am 5 munud ychwanegol.\nSimmer for another 5 minutes, then add the coconut cream and stir through the spinach. Simmer for another 5 minutes."}, {"text_idx": "#000031", "text": "Gweinwch gyda\u2019r reis a darnau afocado. Taenwch y persli a\u2019r sudd leim drosodd.\nServe with the rice and some avocado. Scatter over some parsley and a squeeze of lime juice."}]