Thursday, 23 June 2016

Sweet Black Beans

Ingredients
200g black beans left to soak overnight and cooked in a pressure cooker for 5 whistles 
8-10 tomatoes chopped 
1 red onion, chopped 
4 garlic cloves, finely chopped 
2 tablespoons of brown sugar
Method
1. Place all the ingredients in a saucepan and stir to combine.
2. Place on a medium heat for around half an hour and serve.

Wednesday, 22 June 2016

Black Eyed Peas Curry

Ingredients

3 cups black eyed peas
1 - 2 cups unsalted vegetable stock
1 bay leaf
1 tablespoon olive oil
1 chilli, seeded and minced
2-3 cloves garlic, chopped
1 teaspoon brown mustard seeds
1 cup diced tomatoes
1 teaspoon ground coriander
1/2 teaspoon cumin
1 teaspoon paprika
1/2 teaspoon rock salt or to taste


Method

Cooking Black Eyed Peas:

Pressure Cooker Directions: Rinse beans well, add to pressure cooker, add bay leaf and unsalted water to cover the beans. Lock pressure cooker cover and bring up to high pressure. Cook for 4 whistles and leave to stand for 20 minutes. Drain the peas, reserving the liquid

Curry Directions:

1. Heat the olive oil in a large saucepan on medium low

2. Stir fry chopped, garlic and mustard seeds on medium heat until the seeds start to pop

3. Add the rest of the spices and stir for 1 minute. Add the diced tomatoes and stir fry until soft. Add the black eyed peas and 1 cup of stock to just cover the peas. Cover and cook for 10 minutes on medium heat.

4. Add more stock if needed and enjoy.

Adzuki Bean and Brown Rice Chilli Salad


Ingredients
1 cup dried azuki beans
1 cup brown rice
2 tablespoons sesame oil
2 tablespoons apple cider vinegar
1 1/2 tablespoons tamari sauce
juice of 1/2 lemon
Small piece fresh ginger, minced
4 garlic cloves, minced
2 green chilies, seeded and minced
3 onions, sliced
1 carrot, finely sliced
3 radishes, finely sliced

Method

1. Rinse the azuki beans under cold running water and soak overnight in a bowl covered in cold water with lemon juice. Separately, rinse the brown rice under cold running water and soak overnight in cold water in a small saucepan.

2. Drain and rinse the soaked beans and add to a medium saucepan. Cover with several inches of fresh cold water, and bring to a boil. Reduce the heat to low, cover, and simmer for 40 minutes or until the beans are tender but firm. Drain and set aside to cool.

3. Meanwhile, after draining and rinsing, bring the rice to a boil with 3 cups of fresh cold water, reduce heat to low, cover, and simmer until the liquid has been absorbed. Fluff with a fork and set aside to cool.

4. Combine the oil, vinegar, tamari sauce, lemon juice, ginger, garlic and the chopped onions in a bowl and whisk. In a large bowl, combine the cooled beans and rice with the carrots, radishes and chilies, and toss gently with the dressing.


Tuesday, 21 June 2016

Steamed Black Bean Burgers

Ingredients


2-3 tablespoons olive oil
1 stalk celery, chopped 
1 onion, finely chopped
1 clove garlic, minced
200g black beans, soaked overnight
1 large egg, lightly beaten
1 tablespoon cumin powder
1/2 cup wholegrain bread crumbs
Rock salt and pepper


Method


1. Cook the black beans in a pressure cooker with water for 5 whistles and leave for 40 minutes.

2. Warm olive oil in a large frying pan over a medium to high heat. Add the celery and onion and cook, stirring often, until softened, 3 to 5 minutes. Add garlic and sauté for 1 minute longer.

3. Pour beans into a large bowl and use a fork or potato masher to mash into a thick paste. Scrape vegetables from frying pan into bowl. Stir in egg, cumin and bread crumbs. Season with salt and pepper. Use your fingers to form into 4 burgers. Shallow fry with more olive oil for a few minutes until dark on each side. Serve on whole-grain buns with lettuce, tomato and sliced onion.

Monday, 20 June 2016

Green Bean and Walnut Salad

Ingredients
2 cups green beans, trimmed 
½ romaine lettuce, thinly sliced 
1 small red onion, sliced 
½ cup halved cherry tomatoes
¼ cup chopped walnuts

Dressing
1 teaspoon dried oregano
2 teaspoons apple cider vinegar
2 cloves of garlic, minced
2 tablespoons extra virgin olive oil
Rock salt and pepper to taste


Method

1. Cook the green beans in large pot of boiling water for 4 minutes. Drain, rinse under cold water and drain again. Pat dry.

2. To make the dressing rub the oregano between your fingers in order to release the aromatic oils. Place in a small bowl. Whisk in the apple cider vinegar and garlic. Whisk in olive oil and and season with rock salt and pepper.

3. Toss the green beans, lettuce, cherry tomatoes, walnuts and onion together with the dressing in large bowl.

Wednesday, 15 June 2016

Butternut Squash and Spinach Chappati Pizza

Ingredients

2 cups peeled butternut squash 
Pinch of rock salt
3 chappatis 
1 teaspoon extra virgin olive oil
2 cups fresh baby spinach
1/4 cup goats cheese
1/4 teaspoon freshly ground black pepper 
 

Method

1.Boil in water and rock salt the butternut squash for around 30 minutes until soft.

2.Brush the base of a deep pan with some of the olive oil. Place the first chappati in the deep pan

3. Boil the spinach in a separate pan for a couple of minutes until soft. Stir in a little rock salt. Arrange the wilted spinach over the chappati. Top with the boiled squash and goats cheese. Sprinkle with the pepper.

4.Cover the deep pan and heat for a couple of minutes until the goats cheese begins to soften. As the cheese softens the pizza is ready.

5. Repeat steps 2 to 4 until all the 3 chappati pizzas are cooked.

Tomato and Dill Salad

Ingredients

Half a red onion
4 to 6 tomatoes
2 cloves of garlic
Rock salt and freshly ground black pepper to taste
2 tablespoons red wine vinegar
3 tablespoons extra virgin olive oil
1 red bell pepper, seeded and cut into 1-inch chunks
Half a cucumber, thinly sliced
1 cup green olives, pitted
1/4 cup fresh dill, roughly chopped


Method

1. Finely slice the red onion and put the slices in a bowl of cold water while cutting up the rest of the vegetables. Cut the tomatoes into bite-sized chunks. Drain the onion and pat dry.

2. Place the garlic, a pinch of rock salt, and the vinegar into a large mixing bowl. Drizzle in the olive oil while whisking.

3. Add the red onion, red pepper, cucumber, olives, and herbs and let marinate for at least 20 minutes in the fridge. Add the tomatoes and toss gently to combine. Add rock salt and pepper to taste.