Tag Archives: beans

Refried Beans (Instant Pot)

Put into the Instant Pot and stir till combined:

        • 2 cups dried, unsoaked pinto beans, washed and picked over
        • 3 cups vegetable stock or water (I use boiling water and stock paste from a jar)
        • 1 large onion, chopped
        • 5 cloves garlic, peeled and roughly chopped
        • 1 jalapeño pepper, sliced or chopped (leave seeds and ribs in)
        • 1 tsp paprika
        • 1 tsp ground cumin
        • 1 tsp chilli powder
        • 3/4 tsp salt
        • 1/2 tsp freshly ground black pepper
        • 1/2 cup tomato salsa, or some tomato paste and chopped tomatoes

Close lid of Instant Pot, and set to Manual > High Pressure > 30 minutes.  When pressure cooker beeps, either let stand for 10 minutes and open after releasing remaining pressure, or let pressure release naturally.

Mash the contents with a potato masher, or blend with a hand blender. 

Stir in:

        • handful of grated sharp cheddar cheese
        • handful of chopped red, or sweet, onion
        • small handful of chopped cilantro

Let it rest for a minute or two to let the cheese melt, then stir gently to combine.  It will thicken a great deal as it cools.

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Filed under dinner, food, Protein, Vegetarian (lacto/ovo)

Instant Pot Refried Pinto Beans

Put into the Instant Pot and stir till combined:

        • 2 cups dried, unsoaked pinto beans, washed and picked over
        • 3 cups vegetable stock or water (I use boiling water and stock paste from a jar)
        • 1 large onion, chopped
        • 5 cloves garlic, peeled and chopped
        • 1 jalapeño pepper, sliced or chopped (leave seeds and ribs in)
        • 1 tsp paprika
        • 1 tsp ground cumin
        • 1 tsp chilli powder
        • 3/4 tsp salt
        • 1/2 tsp freshly ground black pepper
        • 1/2 cup tomato salsa, or some tomato paste and chopped tomatoes

Close lid of Instant Pot, and set to Manual > High Pressure > 30 minutes.  When pressure cooker beeps, either let stand for 10 minutes and open after releasing remaining pressure, or let pressure release naturally.

Mash the contents with a potato masher, or blend with a hand blender. 

Stir in:

        • handful of grated sharp cheddar cheese
        • handful of chopped red, or sweet, onion
        • small handful of chopped cilantro

Let it rest for a minute or two to let the cheese melt, then stir gently to combine.  It will thicken a great deal as it cools.

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Filed under food, Protein, Vegetarian (lacto/ovo), whole food

Creamy Avocado & White Bean Wrap

Dressing:

  • 2 Tbsp cider vinegar
  • 1 Tbsp vegetable oil
  • 2 tsp finely chopped canned chipotle chile in adobo sauce
  • ¼ tsp salt

Cabbage-carrot Slaw:

  • 2 cups shredded red cabbage (or use shredded kale)
  • 1 medium carrot, shredded
  • ¼ cup chopped fresh cilantro

Bean-avocado Mixture:

  • 1x 15-ounce can white beans, rinssed and drained
  • 1 ripe avocado
  • ½ cup shredded sharp Cheddar cheese
  • 2 Tbsp minced red onion
  • 4x 8- to 10-inch whole wheat wraps or tortillas
  1. Whisk venegar, oil, chopotle chile and salt in a medium bowl.  Add cabbage, carrot, and cilantro.  Toss to combine.
  2. Mash beans and avocado in another medium bowl with a potato masher.  Stir in cheese and onion.
  3. To assemble the wraps, spread about ½ cup of the bean-avocado mixture onto a wrap and top with about ⅔ cup of the cabbage-carrot slaw.  Roll up burrito style, or like a jelly roll.  Repeat with remaining ingredients.  Cut the wraps in half to serve.

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Hummus

  • 2 cloves garlic, chopped roughly
  • 1 19 oz can of chickpeas, drained and liquid reserved
  • 2 Tbsp tahini
  • juice of one lemon (about 1/4 cup)
  • pinch of cayenne pepper
  • 1/2 tsp basil
  • 1/2 tsp cumin
  • a few twists of black pepper
  • salt, about 1/2 tsp or to taste

In a blender or food processor, puree with some of the reserved liquid (or water), until creamy. To serve, sprinkle with olive oil, or make a well in the centre to hold a puddle of olive oil.

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Filed under Appetizers, food, Protein

Louise’s Chickpea and Potato Curry

  • 2 x 15oz tins of chickpeas, drained (or 2 cups dried, soaked and cooked)
  • 5 to 6 cups chopped, peeled potatoes (just under 2 lbs, or 5 to 6 medium)
  • 1 to 2 tsp turmeric
  • 2 large onions, chopped
  • 2 cloves garlic, minced
  • 1 green bell pepper, chopped
  • 1 to 2 tsp grated or chopped ginger
  • 2 to 3 tsp curry powder
  • 2 tbsp vegetable oil
  • 4 tomatoes, chopped
  • Salt to taste

Boil potatoes, turmeric, and salt to taste in water until tender; drain. Sauté onions, garlic, pepper, and ginger in a large frying pan or dutch oven.  Add curry powder, and sauté for one minute.  Add chickpeas, cooked potatoes, tomatoes and salt, and gently combine.  Simmer until desired consistency is reached.  Serve over rice. Makes 8 servings

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Refried Beans, Our Style

  • ½ lb low salt bacon (in a box “pre-cooked” and vacu-packed)
  • 1 medium onion, chopped finely
  • 2 cloves garlic, minced
  • 2 jalapeno peppers, minced (optional)
  • 1 – 1 ½ tsp ground cumin
  • 1 tsp ground coriander seeds
  • Small tomato, chopped (optional)
  • 1 tin black beans, drained (rinsed, if desired)
  • Water for consistency
  • Salt and pepper

In a large frying pan, cook bacon over medium heat until the fat renders.  Add onions, garlic, and jalapenos and sauté, preferably until golden, or at least until softened.  Add tomatoes and cook until “loose” and softened.   Stir in cumin, coriander and toast for a minute or two.

Pour in black beans, stir with mixture in pan, then mash with a potato masher.  Add water until it is a little wetter and looser than you like it.  Cook, stirring occasionally, until bean mixture has thickened to the consistency you prefer.  Add salt and pepper to taste.

Use as burrito filling, as a dip for tortilla chips, etc.

 

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Filed under food, Main Course, Protein

“Uncle Bruce’s” Multi Bean and Corn Salad with Jalapeno Vinaigrette

😛

Dressing:

  • 1 tsp  lime zest
  • 6 tbsp  lime juice
  • 1 tsp  cumin
  • 1 jalapeno, seeded and finely diced
  • 1/4 cup vegetable oil
  • Sea salt

Salad

  • 1 – 19 oz. (540 ml) tin black beans, rinsed very well and drained
  • 1 – 19 oz. (540 ml) tin mixed beans (pintos, chickpeas, etc) rinsed and drained
  • 1 cup  of fresh corn, blanched (or frozen corn, thawed)
  • 1/2 small red or sweet white onion diced
  • 1 small sweet red pepper, seeded and diced
  • 1/4 cup finely chopped cilantro

Directions

1. Make the dressing by combining the lime zest, juice, cumin, jalapeno and vegetable oil. Whisk to combine. Season with salt, to taste.  Set aside

2. Combine all the salad ingredients in a bowl. Add the dressing and toss.

3. Season with additional salt if needed and serve.

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Filed under food, Salads, Vegetables, Vegetarian (lacto/ovo)

An Ever Evolving Dhal Makhani

This is a recipe that is being constantly tweeked:

  • 1 ½ cups Urad Dhal (black  whole), picked over and rinsed
  • 1 ½ cups rajma (red beans or kidney beans), picked over and rinsed
  • ½ cup channa dhal, picked over and rinsed
  • 1 tsp turmeric
  • ½ cup ghee, or ½ cup butter plus a tablespoon or two of vegetable oil
  • 1 medium to large onion
  • 4 garlic cloves, peeled
  • 2 – 4 jalapeno peppers
  • 1 ½ tsp fresh ginger
  • 1 cup chopped tomatoes, fresh or canned
  • 1 tsp red chili powder (from Indian market, not “chili powder”)
  • 2 tsp cumin
  • 1 tsp coriander (dhaniya) powder
  • large pinch of cardamom powder, or two pods, lightly crushed
  • 1 tsp garam masala
  • 2 tsp salt — definitely to taste — you need to taste it
  • ½ cup whipping cream
  • ½ cup milk
  • cilantro, chopped,  to taste (a handful or less)
  • half of a lemon
  • water, if needed
Urad Dhal

CAREFULLY pick over the dhal and beans prior to soaking! All the hard work of making this dish will be all for naught if you're crunching on stones and mud clumps!

Soak dhal and beans overnight*, covered with water in a large pot; drain after soaking.   Refill the pot with water to cover the bean and dhal mixture and add the teaspoon of turmeric to the water; cook them over a medium to low flame until soft; this can take a few hours.  Drain well, and mash the mixture lightly.

Grind onion, garlic, ginger, and peppers in a food processor.  Chop tomatoes.

In a dutch oven, heat the ghee until hot.  Add the ground onion mixture and fry until browned.  Add the red chili powder, cumin, coriander powder, cardamom, tomatoes, and garam masala, and cook till toasted (don’t burn).

Add the mashed dhal and beans to the dutch oven, and allow to simmer for 5-7 minutes, stirring occasionally.  Add cream and milk, as well as salt.  Mix well, heat through;  add water to get the consistency that you like.  Add coriander and lemon juice just before serving.

Serve with basmati rice, and/or naan.

* The Quick Soak Method of soaking the dhal can be used:  place the dhal in a large pot, and cover generously with water.  Bring to a rolling boil.  Boil for two minutes, then turn off the heat.  Let sit, undisturbed, for 2 hours.  Voila!  Pre-soaked dhal in less than 2 1/2 hours!

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Filed under food, Main Course, Protein, Vegetarian (lacto/ovo)

Chorizo and Black Bean Soup

1 (3 to 4-ounce) link Spanish chorizo, coarsely chopped
1 medium onion, chopped
1 large garlic clove, finely chopped
1/2 green bell pepper, chopped
1/4 teaspoon dried hot red pepper flakes
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 tablespoons olive oil
3 cups chicken broth
2 (19-ounce) cans black beans, rinsed and drained
Garnish: Thinly sliced lemon rounds and chopped fresh cilantro

Cook chorizo, onion, garlic, bell pepper, pepper flakes, cumin and salt in oil in a 3-quart heavy saucepan over moderate heat, stirring, until vegetables are softened, about 10 minutes. Add broth and beans and simmer, partially covered, 15 minutes. Lightly mash beans with potato masher to slightly thicken.

Note: I had a terrible craving for this soup recently, but didn’t have any Chorizo on hand.  I did happen to have some very meaty bacon in the fridge, so I pre-cooked that and used it as a substitute along with a huge pinch of hot pepper flakes.  Not too bad!

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Filed under food, Main Course, Protein, Soups

Tovah’s Soup

Makes 6 main dish servings.

1/2 cup sliced celery
2 medium carrots, shredded
1 clove garlic, minced
2 tsp oil or margarine, melted
4 cups chicken broth (or vegetable broth for vegetarian version)
3 medium potatoes, peeled and diced
2 tsp snipped fresh dill or 1 tsp dried dillweed
1 14-ounce can cannellini beans or great northern beans, drained
1/2 cup plain yogurt
1 tbsp all purpose flour
1/8 tsp pepper
salt to tasteIn a large saucepan cook and stir celery, carrots and garlic in oil over medium heat (about 4 minutes or until tender). Stir in broth, potatoes and dill. Bring to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes, or until potatoes are tender. With a potato masher, lightly mash about half of the potatoes in the broth. Add the drained beans to the potato mixture; mash some of the beans (or the whole darn pot!).
In a small bowl stir together yogurt, flour, pepper and salt; stir into the potato mixture. Cook and stir until thickened and bubbly. cook and stir for one minute more.

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Filed under Main Course, Protein, Soups, Vegetarian (lacto/ovo)

“Jamaican” Rice and Beans

This dish is an excellent source of iron, magnesium, folate, fibre and protein!. I have no idea why it is called “Jamaican”, because I have never in my life eaten Rice and Peas that was even remotely like this recipe! My apologies to anyone of Jamaican heritage!

1 tsp canola oil
1 onion, chopped
1 clove garlic, minced

2 cups cooked black beans
(1 cup cubed cooked ham or bacon — I prefer vegetarian so just leave it out)
1/2 tsp dried thyme
1/2 tsp chili powder
1/2 tsp salt
1/2 tsp pepper
1/4 tsp dried sage
1/4 tsp dried savory
1 cup long grain rice (white or brown)

1 can coconut milk + enough water to make 3 cups liquid

Garnish, if desired: 1 cup chopped tomato and/or red sweet pepper

  1. Cook onion and garlic 5 minutes or until translucent.
  2. Add beans, coconut milk + water mixture, ham, rice, and seasonings.
  3. Bring to a boil, then reduce heat, cover and simmer for ~25 minutes.
  4. Garnish with tomato/peppers if desired.
  5. Serve immediately, or leave to cool. Cover and refrigerate for up to 3 days.

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Filed under Grains, Main Course, Protein