Taste USA: Beans

Friday, July 1, 2016

beef carpaccio and bean salad

How to make beef carpaccio and bean salad recipe - Calories per serving 275

Serves 4

Preparation time 15 minutes, plus freezing, Cooking time 2–3 minutes

Ingredients:
250 g (8 oz) beef fillet
3 tablespoons extra virgin olive oil
1 teaspoon pepper
1 tablespoon chopped thyme leaves
1 teaspoon gluten-free Dijon mustard
½ tablespoon balsamic vinegar
½ teaspoon clear honey
125 g (4 oz) green beans, trimmed
400 g (13 oz) can cannellini beans, rinsed and drained
1 small red onion, thinly sliced
25g (1 oz) Parmesan cheese shavings, to garnish

Method:
Place the beef fillet on a chopping board and rub with 1 tablespoon of the oil, the pepper and thyme. Wrap in clingfilm and place in the freezer for 20 minutes.

Meanwhile, whisk together the remaining oil with the mustard, vinegar and honey in a bowl.

Blanch the green beans for 2–3 minutes in boiling water, then refresh under cold running water. Toss the green beans, cannellini beans and sliced onion in the dressing and leave to stand at room temperature.

Unwrap the beef fillet, slice as thinly as possible and arrange on a serving plate. Spoon over the bean salad, with all the dressing, and garnish with shavings of Parmesan.

For nutty beef & bean salad, rub 450 g (14½ oz) rump steak with 1 tablespoon olive oil and sprinkle with 1 tablespoon pepper. Fry the steak for 1–2 minutes on each side in 1 tablespoon olive oil, then leave to rest. In a large bowl, toss together 40 g (1½ oz) lamb’s lettuce, 2 chopped ready-cooked fresh beetroots, 4 sliced spring onions, a rinsed and drained 400 g (13 oz) can butter beans, 12 halved baby plum tomatoes and 2 tablespoons toasted cashew nuts.

Whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 crushed garlic clove, 1 teaspoon soft dark brown sugar and ½ teaspoon glutenfree wholegrain mustard in a bowl, then stir in 1 tablespoon roughly chopped peanuts. Slice the steak and place on top of the salad, then pour over the dressing to serve. Calories per serving 460

beef carpaccio and bean salad

Monday, June 27, 2016

refried black beans with pico de gallo

How to make refried black beans with pico de gallo recipe - Enjoy this Mexican-style side dish of mashed beans with a tomato salsa over rice for a satisfying meat-free meal.

SERVES 6

PREP TIME 15 mins, COOK TIME 2 hrs

Ingredients:
1lb (450g) dried black beans
1 onion, roughly chopped
3 garlic cloves, roughly chopped
salt and freshly ground black pepper
1 tsp olive oil

For the pico de gallo:
2 tomatoes, diced
1 red onion, finely chopped
handful of cilantro leaves, chopped
juice of 2 limes

To serve:
1 avocado, halved, pitted, and thinly sliced
1⁄3 cup grated Cheddar cheese (optional)
sour cream (optional)

Method:
1 Put the dried beans, onion, and garlic into a medium soup pot. Cover with water, season, and bring to a boil over high heat. Reduce the heat and simmer, covered, for 2 hours, or until the beans turn soft. Drain the beans but reserve 1 cup of the liquid.

2 Put the bean mixture and reserved liquid in a food processor, or use a hand-held blender, and blend until smooth.

3 In a heavy-based saucepan, heat the oil over medium heat. Spoon the blended beans into the pan and cook, stirring frequently, for 5–6 minutes, or until thickened.

4 To make the pico de gallo, mix the tomatoes and onion with the cilantro and lime juice. Serve the beans hot, topped with the pico de gallo, sliced avocado, and, if desired, cheese or sour cream.

refried black beans with pico de gallo

slow cooked black beans

How to make slow cooked black beans recipe - It’s a good idea to make more than you’ll need, as these versatile beans keep well and the flavour improves overnight.

SERVES 4–6

PREP TIME 20 mins, plus soaking, COOK TIME 1 1⁄2 hrs

Ingredients:
1 cup dried black beans
2 tbsp olive oil
1 red onion, finely chopped
1 large garlic clove, finely chopped
1 large jalapeño or other mild green chilli, finely chopped
1⁄3 cup pancetta, finely diced
3 cups hot chicken stock
freshly ground black pepper
chopped cilantro leaves, to garnish (optional)
sour cream, to serve (optional)

Method:
1 Put the dried beans in a large bowl, cover well with cold water, and allow them to soak overnight. The beans will swell as they soak, so leave enough room for them to expand. Drain the beans and rinse them well under cold running water.

2 Heat the oil in a medium, heavy-based saucepan. Fry the onion over a medium heat for 5 minutes, until softened but not browned. Add the garlic and jalapeño and cook for another minute. Finally, add the pancetta and cook for 3 –4 minutes, until crispy and golden brown.

3 Add the beans and chicken stock to the pan. Season to taste with pepper (the stock and pancetta are salty). Bring to the boil, reduce to a low simmer, and cook, uncovered, for 1 hour, or until the cooking liquid is reduced.

4 Cover and cook on a very low heat for 30–45 minutes, until the beans are tender and the liquid has reduced and thickened. Serve on its own, or with a sprinkling of cilantro and a bowl of sour cream on the side. Read More

green bean casserole

How to make green bean casserole recipe - This modern twist on a classic Thanksgiving side has the green beans smothered in a rich, garlicky sauce before baking.

SERVES 6–8

PREP TIME 15 mins, COOK TIME 40 mins

Ingredients:
2 cups heavy cream
2 tbsp all-purpose flour
8 tbsps (1 stick) butter, diced
3 garlic cloves, crushed
salt and freshly ground black pepper
8oz (225g) button mushrooms, quartered
1lb (450g) green beans, trimmed
1 tbsp olive oil
3 1⁄2oz (100g) shallots, sliced into thin rings

Method:
1 Preheat the oven to 350ºF (180ºC). In a saucepan, whisk together the cream, flour, butter, garlic, and seasoning over medium heat. Simmer for 5 minutes, or until thickened. Stir in the mushrooms and simmer for a further 15 minutes.

2 Meanwhile, bring a large saucepan of salted water to a boil and blanch the beans for 45–60 seconds, or until they turn bright green. Drain, and rinse them in cold water to stop the cooking process.

3 In a frying pan, heat the oil and quickly sauté the shallots over medium-high heat until they brown. Spread the beans evenly in a flameproof casserole and pour over the mushroom cream sauce.
Sprinkle the shallots over the sauce and bake, uncovered, for 30–35 minutes, or until the beans are tender but still retain some bite. Serve hot with Garlic buttered roasted turkey.

green bean casserole

american boston baked beans

How to make american boston baked beans recipe - These beans are cooked to a traditional recipe that dates back to the time of the first settlers to America.

SERVES 4–6

PREP TIME 15 mins, COOK TIME 2 1⁄2 hrs

Ingredients:
10oz (300g) thick-cut smoked bacon, chopped, or diced pancetta
3 x 14oz (400g) can Great Northern beans or cannellini beans
10oz (300g) onion, diced
3 garlic cloves, chopped
1 1⁄2 cups molasses
1 tsp garlic powder
1⁄4 cup apple cider vinegar
2 tsp mustard powder
1 tsp paprika
2 tsp salt and pinch of freshly ground black pepper
1⁄3 cup chopped parsley, to garnish

Method:
1 Preheat the oven to 325ºF (160ºC). In a heavy-based soup pot or flameproof casserole, brown the bacon over high heat for 5 minutes on each side. Remove from the pot and set aside.

2 Add 1 can of beans with their juices and one-third of the onion to the pot, then add one-third of the garlic over it and top with one-third of the bacon. Repeat to make two more layers.

3 In a medium bowl, whisk together the molasses, garlic powder, vinegar, mustard powder, paprika, and salt and pepper. Pour over the bean mixture, then bake, uncovered, in the oven for 21⁄2 hours. Season to taste, and serve hot, garnished with the parsley.

american boston baked beans

red beans and quinoa

How to make red beans and quinoa recipe - Red beans and rice is a classic Creole dish. Using quinoa instead of rice gives it a healthy, modern twist.

SERVES 4–6

PREP TIME 15 mins, COOK TIME 1 hr

Ingredients:
1 tbsp olive oil
3 garlic cloves, crushed
1 onion, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
2 x 14oz (400g) can red kidney beans, drained
14oz (400g) can chopped tomatoes
1lb (450g) spicy turkey sausage
salt and black pepper
1 tsp red pepper flakes
1 tsp finely chopped thyme
1 tsp finely chopped sage
2 cups brown or red quinoa

Method:
1 In a large saucepan, heat the oil over medium heat. Sauté the garlic, then stir in the onion and cook until browned. Add the peppers, beans, and tomatoes, then reduce the heat to a simmer.

2 Cook the sausages in a frying pan for 10 minutes. Remove from the pan, cut into 1⁄2in (1cm) slices, and stir into the vegetable mixture, along with the seasoning, red pepper flakes, thyme, and sage. Simmer, uncovered, for 45 minutes.

3 Meanwhile, add the quinoa to a large, heavy-based saucepan filled with 41⁄4 cups of water. Bring to a boil, then reduce to a simmer, cover, and cook for 30 minutes, or until all the water has been absorbed. Fluff the quinoa with a fork and serve, topped with the sausage and vegetable mixture.

COOK’S TIP
For a vegetarian version, simply omit the turkey sausage and cook as usual. Read More

Sunday, June 26, 2016

three bean chili

How to make three bean chili recipe - A big pot of chili is an easy way to make a little meat go a long way.

SERVES 4–6

PREP TIME 10 mins, COOK TIME 2 hrs

Ingredients:
1 green bell pepper, seeded and roughly chopped
1 red bell pepper, seeded and roughly chopped
1 onion, roughly chopped
1 jalapeño or other mild green chile, roughly chopped
2 tbsp olive oil
2 x 15oz (425g) can chopped tomatoes
12oz (340g) can corn, drained
140z (400g) can each of red kidney beans, black beans, and cannellini beans
3 garlic cloves, finely chopped
1lb (450g) ground beef
1⁄2 tbsp salt and 1⁄2 tsp freshly ground black pepper
1 tsp red pepper flakes
1 tbsp chili powder
1 tbsp ground cumin

To serve:
Southern-style cornbread
grated cheddar cheese
sour cream

Method:
1 Combine the peppers, onion, and jalapeño in a Dutch oven or large flameproof casserole with a drizzle of oil. Add the tomatoes, corn, and beans. Stir well to incorporate.

2 In a heavy-based frying pan, heat the remaining oil over medium heat. Add the garlic and fry for 1 minute, then add the beef and cook, stirring occasionally, for 3–4 minutes, or until browned all over. Transfer to the casserole, season with the salt and pepper, and add the spices.

3 Place the uncovered casserole over low heat and simmer for 2 hours, stirring occasionally, or until the vegetables are tender. Alternatively, place the dish in an oven preheated at 350ºF (180ºC). Season to taste. Serve hot with cornbread, cheddar cheese, and sour cream.

WHAT’S THE STORY?
The official state dish of Texas, chili (also known as chilli con carne) was popular with the American frontier settlers of the 19th century. Today, there is much debate about whether it should be made with or without beans. Some purists insist on a simple combination of onions, tomatoes, chilies, spices, and meat, but more often canned or dried beans are added too.

three bean chili

Saturday, June 25, 2016

hoppin john

How to make hoppin john recipe - Spicy jalapeño and shredded kale pep up this simple dish of rice and beans, traditionally made with collard greens.

SERVES 4–6

PREP TIME 15 mins, COOK TIME 2 hrs

Ingredients:
8 thick-cut smoked bacon slices
3 garlic cloves, crushed
1 onion, roughly chopped
1 green bell pepper, roughly chopped
3 celery stalks, roughly chopped
7oz (200g) kale, de-ribbed and roughly chopped
1 jalapeño or other mild green chile, finely chopped
1 tsp white pepper
1 tsp red pepper flakes
1 tsp dried oregano
salt
pat of butter
1⁄2 cup apple cider vinegar
1lb (450g) dried black-eyed beans
4 cups long-grain white rice
1 scallion, chopped, to garnish

Method:
1 Cook the bacon over medium heat in a Dutch oven, heavy-based soup pot, or flameproof casserole. Stir in the garlic. Add the onion, green bell pepper, celery, and kale. Next, add the jalapeño, white pepper, red pepper flakes, oregano, and 1⁄2 tbsp salt, or to taste.

2 Cook, stirring occasionally, for 7–10 minutes until the onions and peppers have softened. If the mixture begins to stick to the pan, add some butter, as needed.

3 Add the vinegar, beans, and 13⁄4 pints (1 liter) of water. Reduce the heat to a simmer, cover, and cook for 1–2 hours, until the beans are softened but not mushy.

4 About 20 minutes before the end of cooking time, bring 13⁄4 pints (1 liter) of water to a boil in a large, heavy-based saucepan. Add a pinch of salt and stir in the rice. Increase the heat to high and bring the water back to a boil. Cover, reduce to low heat, and simmer until the rice has absorbed the water and softened.

5 Spoon the rice into a serving dish and top with the beans. Garnish with the chopped scallions and serve hot.

WHAT’S THE STORY?
Served at New Year in the South, Hoppin’ John is said to bring prosperity for the coming year, with the beans resembling coins and the collard greens representing the color of money. As for the name, some say that children hopped around waiting for it to be served; others that it was once sold on the streets of Charleston, SC, by a lame character known as “Hopping” John.

hoppin john

Tuesday, June 21, 2016

Couscous and Chickpea Salad

How To Make Couscous and Chickpea Salad Recipe - This couscous salad is wholesome enough to eat on its own, but it’s also a great dish for summer dinner parties because it can be made in advance. Serve with barbecued chicken or fish, or pan-fried lamb chops if you like, and all you’ll need to add is a mixed green salad.

SERVES: 2

PREPARATION: 25 MINUTES, COOKING: 10 MINUTES

Ingredients:
1/2 cup (95 g) couscous
2 tablespoons (30 ml) currants
3 tablespoons (45 ml) boiling water
2 tablespoons (30 ml) slivered almonds
2 tablespoons (30 ml) olive oil
1/2 red onion, chopped
1/2 pepper, seeded and chopped
1 teaspoon (5 ml) ground cumin
1/2 cup (125 g) drained and rinsed canned chickpeas
6 pitted green olives, quartered
1 1/2 tablespoons (22 ml) chopped fresh parsley
1 tablespoon (15 ml) lemon juice
freshly ground black pepper

Method:
1 Put the couscous and currants in a large heatproof bowl. Add the boiling water and stir to combine, cover with foil and set aside to soak for 5 minutes, or until all the water has been absorbed. Fluff the couscous with a fork to break up any lumps.

2 Meanwhile, toast the almonds in a nonstick frying pan over a medium heat for 3–4 minutes, or until lightly golden, stirring occasionally. Remove from the pan.

3 Heat 2 teaspoons (10 ml) of the oil in the pan over medium heat. Add the onion and pepper and cook, stirring, for 3–4 minutes, or until softened.

4 Add the almonds, cumin, chickpeas, olives, parsley, lemon juice and remaining oil and stir to combine. Add the chickpea mixture to the couscous in the bowl, season to taste with pepper and stir well. Serve immediately, or cover and refrigerate until required.

ANOTHER IDEA
+ Use any leftover chickpeas to make hummus. Blend them with crushed garlic, olive oil, tahini (sesame seed paste), ground cumin and lemon juice. Spread on sandwiches or use as a dip.

Each serving provides
459 calories, 12 g protein, 24 g fat (3 g saturated fat), 50 g carbohydrate (4 g sugars), 5 g fiber, 161 mg sodium

Couscous and Chickpea Salad

Friday, June 17, 2016

Moroccan Style Butternut Squash and Lima Beans

How to Make Moroccan Style Butternut Squash and Lima Beans Recipe - Middle Eastern spices flavor this vegetarian casserole, full of vegetables and other fiberrich ingredients. This is a great recipe for a cook-ahead meal as the flavors will mature and improve when the casserole is chilled overnight. Before serving, remove from the refrigerator and reheat thoroughly.

SERVES: 4

PREPARATION: 25 MINUTES, COOKING: 30 MINUTES

Ingredients:
1 tablespoon (15 ml) olive oil
1 red pepper, seeded and chopped
1 leek, halved lengthwise and sliced
15 ounce (425 ml) can can low-sodium lima beans, drained, rinsed
1 1/4 pounds (600 g) butternut squash, peeled, seeded and cut into 2 inch (5 cm)
chunks
2 parsnips, halved lengthwise and thickly sliced
2 zucchini, thickly sliced
1/2 teaspoon (2 ml) ground turmeric
1/2 teaspoon (2 ml) ground coriander
1/2 teaspoon (2 ml) ground cumin
pinch of crushed dried red chilies, or to taste (optional)
1/2 cup (90 g) dried apricots, roughly chopped
1 1/2–2 cups (375–500 ml) homemade or low-sodium vegetable stock
1/4 cup (50 g) pine nuts, toasted
fresh parsley or cilantro leaves, to serve

Method:
1 Heat the oil in a large saucepan. Add the pepper and leek and cook over a medium heat for 5 minutes, or until softened.

2 Add the lima beans, squash, parsnips and zucchini, add the spices and dried chilies, if using, the apricots and 11/2 cups (375 ml) of the stock. Cover and bring to a boil, reduce the heat and simmer for 20–25 minutes, or until the vegetables are tender. Check occasionally and add a little more stock if the mixture is too dry.

3 Divide among serving bowls, sprinkle with the pine nuts and parsley and serve.

Each serving provides
301 calories, 10 g protein, 13 g fat (2 g saturated fat), 36 g carbohydrate (21 g sugars), 9 g fiber, 427 mg sodium

Moroccan Style Butternut Squash and Lima Beans

Bean Tortilla Baskets

How to Make Bean Tortilla Baskets Recipe - Each serving provides 352 calories, 11 g protein, 21 g fat (5 g saturated fat), 27 g carbohydrate (3 g sugars), 8 g fiber, 219 mg sodium

SERVES: 2

PREPARATION: 10 MINUTES, COOKING: 10 MINUTES

Ingredients:
2 medium flour tortillas
olive oil spray
1 cup (250 g) no-salt canned red kidney beans, drained and rinsed
1/2 avocado, diced
1/2 tomato, diced
2 tablespoons (30 ml) chopped roasted red pepper
2 tablespoons (30 ml) cilantro leaves
1 scallion, thinly sliced
2 tablespoons (30 ml) lime juice
freshly ground black pepper
2 tablespoons (30 ml) grated mozzarella

Method:
1 Preheat the oven to 350°F (180°C). Microwave each tortilla for 20 seconds to soften it, then press each one into a 1 cup (250 ml) ramekin to create a basket shape. Spray with olive oil spray and bake for 8–10 minutes, or until lightly golden. Allow to cool.

2 Combine the kidney beans, avocado, tomato, pepper, cilantro, scallion and lime juice in a bowl. Season with pepper and gently stir until combined.

3 Spoon the bean salad into each tortilla basket. Sprinkle with the cheese and serve.

Bean Tortilla Baskets

Russian Bean Salad

How to Make Russian Bean Salad Recipe - Beets, soybeans and potatoes are tossed in a piquant sour cream dressing, and served on a salad of arugula, fennel and tomatoes in this delicious and refreshing main-course salad, suitable for vegetarians. Serve with dark rye bread so you can mop up all the creamy dressing.

SERVES: 4

PREPARATION: 15 MINUTES, PLUS OVERNIGHT SOAKING AND COOLING, COOKING: 3 HOURS

Ingredients:
2/3 cup (150 g) dried soybeans, soaked overnight
1 pound (500 g) small new potatoes, scrubbed and halved
2 large shallots, thinly sliced
1 cup (250 g) peeled, cooked beets (not pickled), diced
1 pound (500 g) tomatoes, sliced
1 bulb fennel, thinly sliced
1/4 cup (50 g) arugula

Sour cream dressing:
1/2 cup (125 ml) low-fat sour cream
1/2 cup (125 ml) low-fat plain yogurt
1 tablespoon (15 ml) olive oil
4 gherkins, finely chopped
1 tablespoon (15 ml) horseradish
1 teaspoon (5 ml) superfine sugar
pinch of salt
freshly ground black pepper

Method:
1 Drain the soaked soybeans and rinse well under cold water. Put in a saucepan and cover with fresh water. Bring to a boil and boil rapidly for 10–15 minutes, then partially cover the pan and simmer for about 21/2 hours, or until tender. Drain and let cool.

2 Put the potatoes in a saucepan of boiling water and simmer for about 15 minutes, or until just tender. Drain and let stand until cool enough to handle.

3 Meanwhile, to make the sour cream dressing, combine the sour cream, yogurt and oil in a large bowl. Stir in the gherkins, horseradish and sugar. Season with salt and pepper.

4 Add the soybeans and shallots to the bowl with the dressing and stir to combine. Cut the warm potatoes into cubes and add to the bean mixture, then gently fold in the beets.

5 Divide the tomatoes, fennel and arugula among four serving plates. Spoon the soybean and potato salad on top and serve immediately.

Each serving provides
381 calories, 20 g protein, 16 g fat (4 g saturated fat), 35 g carbohydrate (17 g sugars), 15 g fiber, 437 mg sodium

SOYBEANS are rich in phytoestrogens and they may help to protect against osteoporosis. Eating soy products may also help relieve many of the symptoms associated with menopause.

FENNEL provides useful amounts of potassium and folate. In natural medicine, it is believed to aid digestion, and to relieve intestinal gas and stomach cramps.

Russian Bean Salad

Wednesday, June 8, 2016

Spanish Pork and Beans

How to Make Spanish Pork and Beans Recipe - preparation 10 minutes cooking time 25 minutes calories 310 kcals

Serves 2

Ingredients:
300g/11oz pork fillet (tenderloin)
½ tsp crushed chilli flakes
2 tbsp Spanish sherry vinegar
200g/7oz mushrooms, sliced
1 x 200g/7oz can haricot or cannellini beans, drained
3 garlic cloves, crushed
juice of 1 large orange
salt and ground black pepper
paprika to dust
2 tbsp chopped fresh parsley

Method:
1 Preheat the oven to 210°C/425°F/Gas 7.

2 Put the pork in an ovenproof dish or roasting pan and sprinkle with chilli flakes. Season with salt and pepper and pour the vinegar over the top.

3 Roast in the oven for 10 minutes. Turn the pork fillet over and add the mushrooms, beans, garlic and orange juice. Return to the oven and cook for 15 minutes or until the pork is thoroughly cooked.

4 Divide the beans and mushrooms and pan juices between two serving plates. Carve the pork thinly and arrange on top. Dust with paprika and serve sprinkled with parsley.

Saturday, June 4, 2016

Mixed Bean Salad

How to Make Mixed Bean Salad Recipe - preparation 15 minutes

Serves 4

Ingredients:
1 x 400g/14oz can mixed beans, drained and rinsed
1 x 400g/14oz can chickpeas (garbanzos), drained and rinsed
1 red onion, diced
balsamic vinegar to drizzle
For the vinaigrette
6 tbsp olive oil
juice of 1 lemon
1 tsp honey mustard
6 tbsp chopped fresh parsley
salt and ground black pepper

Method:
1 Put the beans, chickpeas and red onion in a large bowl and mix gently together.

2 To make the vinaigrette, whisk together the oil, lemon juice, mustard and parsley until well combined. Season to taste with a little salt and pepper.

3 Pour the vinaigrette over the bean mixture and toss well, so that all the beans are glistening with dressing.

4 Serve immediately, drizzled with balsamic vinegar, or cover and chill in the refrigerator for up to two days.

Greek Bean and Feta Salad

How to Make Greek Bean and Feta Salad Recipe - preparation 10 minutes cooking time 5 minutes

Serves 4

Ingredients:
450g/1lb broad (fava) beans, podded
175g/6oz feta cheese, diced
6 tbsp chopped fresh mint
3 tbsp olive oil
juice of 1 lemon
salt and ground black pepper

Method:
1 Cook the beans in a pan of boiling water for 4–5 minutes until tender. Drain and set aside. When cool enough to handle, slip the beans out of their skins.

2 Put the warm beans in a bowl with the feta, mint, oil and lemon juice. Season to taste with salt and pepper and mix gently together. Serve warm.

Greek Bean and Feta Salad

Wednesday, June 1, 2016

Green Beans and Almonds

How to Make Green Beans and Almonds Recipe - preparation 5 minutes cooking time 5–7 minutes

Serves 4

Ingredients:
300g/11oz fine green beans, trimmed
15g/½oz/1 tbsp butter
4 tbsp flaked almonds
juice of ½ lemon
salt and ground black pepper

Method:
1 Bring a large pan of water to the boil. Add the green beans and cook for 4–5 minutes. Drain.

2 Meanwhile, melt the butter in a large frying pan. Add the almonds and cook for 1–2 minutes until golden. Remove from the heat, add the drained beans and toss.

3 Season and add the lemon juice, then serve.

Saturday, May 28, 2016

Bean Hotpot

How to Make Bean Hotpot Recipe - preparation 15 minutes cooking time 45 minutes Serves 6

Ingredients:
2 tbsp olive oil
700g/1½lb mushrooms, sliced
1 large onion, finely chopped
2 garlic cloves, crushed
2 tbsp plain (all-purpose) flour
150ml/¼ pint/scant ⅔ cup white wine
1 x 400g/14oz can chopped tomatoes
2 tbsp tomato paste
2 x 400g/14oz cans mixed beans, drained and rinsed
3 tbsp tomato salsa
4 tbsp chopped fresh mint

Method:
1 Heat the oil in a large pan over a low heat, then add the mushrooms, onion and garlic and cook for 6–8 minutes until the onion is tender and golden.

2 Add the flour and cook, stirring, for 2 minutes.

3 Add the wine, tomatoes, tomato paste and beans. Bring to the boil, then reduce the heat and simmer gently for 30 minutes or until most of the liquid has reduced.

4 Just before serving, stir in the tomato salsa. Divide among six serving bowls and strew with the mint.

Bean Hotpot

Friday, May 27, 2016

Bean Cassoulet

How to Make Bean Cassoulet Recipe - preparation 15 minutes cooking time 50 minutes Serves 4

Ingredients:
1 tbsp olive oil
225g/8oz bacon lardons
1 onion, chopped
2 red (bell) peppers, seeded and chopped
1 x 400g/14oz can chopped tomatoes
a pinch of dried chilli flakes
2 x 400g/14oz cans mixed beans, drained and rinsed
4 tbsp chopped fresh parsley
salt and ground black pepper

Method:
1 Heat the oil in a large pan over a medium heat and cook the lardons for 5 minutes until golden brown. Remove from the pan and set aside.

2 Add the onion and red peppers to the pan and cook gently for 10 minutes or until softened. Stir in the cooked lardons, the tomatoes, chilli flakes and 200ml/7fl oz/¾ cup water. Bring to the boil, then reduce the heat, cover the pan and simmer for 20 minutes, stirring occasionally.

3 Uncover the pan, add the beans and cook for 10 minutes. Stir in the chopped parsley and season to taste.

4 Divide among four serving dishes and serve immediately.

Wednesday, May 25, 2016

Chickpeas with Spinach

How to Make Chickpeas with Spinach Recipe - preparation 10 minutes cooking time 12–15 minutes Serves 4

Ingredients:
2 tbsp olive oil
2 tsp grated fresh root ginger
2 garlic cloves, chopped
2 tsp each ground coriander and cumin
1 tsp garam masala
2 x 400g/14oz cans chickpeas (garbanzos), drained and rinsed
6 tomatoes, roughly chopped
450g/1lb baby spinach leaves
salt and ground black pepper

Method:
1 Heat the oil in a large heavy-based pan over a medium heat. Add the ginger, garlic and ground spices and cook for 2 minutes, stirring. Stir in the chickpeas.

2 Add the tomatoes to the pan and cook gently for 10 minutes. Season to taste with salt and pepper.

3 Stir in the spinach and cook for 2 minutes until it wilts.

4 Divide among four serving plates and serve immediately with boiled rice and carrot raita.

Chickpeas with Spinach

Spicy Bean Masala

How to Make Spicy Bean Masala Recipe - preparation 10 minutes cooking time 15 minutes Serves 2

Ingredients:
1 tbsp ghee
1 onion, thinly sliced
2 garlic cloves, crushed
2 tsp garam masala
1 tsp cumin seeds
1 red chilli, seeded and diced
4 tomatoes, roughly chopped
2 x 400g/14oz cans cannellini beans, drained and rinsed
a handful of fresh coriander (cilantro), chopped
salt and ground black pepper

Method:
1 Heat the ghee in a pan over a low heat, add the onion and cook for 5 minutes.

2 Stir in the garlic, garam masala, cumin seeds and chilli and cook gently for 1 minute, then add the tomatoes and 200ml/7fl oz/¾ cup water. Simmer gently for 5 minutes, stirring occasionally.

3 Stir in the beans and heat through. Add the coriander and season to taste with salt and pepper. Serve immediately.