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

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

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)