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Posts tagged "Beans"

South African Chakalaka Bean Salad

South African Chakalaka Bean Salad

 

5 Servings | prep Time 20 min | Cook time 15 minutes

Ingredients 

  • ¼ cup olive oil
  • 1 medium onion, diced
  • 2 teaspoon curry powder
  • 4 cloves garlic, minced
  • ½ teaspoon finely chopped fresh thyme
  • ½ teaspoon smoked paprika
  • ½ teaspoon cayenne pepper
  • ½ teaspoon ground ginger
  • 15 oz can of whole peeled tomatoes, add half the can of juice
  • 3 cups shredded cabbage (yield from about ⅓ head of cabbage)
  • 1 chili pepper, diced and seeds removed
  • 1 large carrot, grated
  • 1 medium green bell pepper, chopped
  • 1 medium red bell pepper, chopped
  • 1 (15-ounce) can of low-sodium baked beans
  • Salt and pepper to taste
  • In a large saucepan over medium heat, warm the olive oil. Add the diced onion and stir for 1-2 minutes.
  • Add the curry powder, garlic, thyme, smoked paprika, cayenne pepper, and ginger, and stir for 2-3 minutes.
  • Add the tomatoes, bell peppers, carrots, and cabbage. Simmer for about 5 minutes, stirring occasionally. Finally, add the baked beans and cook for about 2-3 minutes, stirring often, until fully warmed through. Taste and adjust seasoning, adding salt and pepper if needed. Serve warm.

Chakalaka is a savory baked beans dish served as a side or relish at South African barbeques.

Potato, Cabbage & Bean Soup

Potato, Cabbage & Bean Soup

Ingredients 

4-6 SERVINGS | PREP TIME 20 MIN | COOK TIME 35 MINUTES

  • 1/4 cup water or 2 tablespoons olive or grapeseed oil (for sauteing)
  • 2  (use white & pale green parts), sliced and rinsed
  • 2 carrots, diced
  • 2 stalks celery (some leaves ok), diced
  • 2 – 3 cloves garlic, minced
  • 1 tablespoon herbs de Provence OR 1 teaspoon each thyme, rosemary, oregano
  • 1 can (15 oz) diced tomatoes (I used fired roasted)
  • 5 – 6 cups low-sodium vegetable broth or chicken broth or water
  • 3 medium (1 lb.) gold or red potatoes , diced
  • 1/2 head large cabbage (about 4 cups), sliced (savoy or green)
  • 3 cups cooked white beans or 2 cans (15 oz), drained and rinsed (use cannellini, great northern or navy)
  • salt & fresh cracked pepper, to taste
  • 1/4 cup chopped parsley, to garnish or green onion to garnish

 

Washing Leeks: Slice off the root end and the dark green parts. Slice in half lengthwise. Run under cold running water, opening up the layers as you rinse to remove and dirt between the leaf sheaths. Lay on flat surface and cut into thin slices horizontally (widthwise).

 

Saute: In a large dutch oven or stock pot, heat water/oil over medium to medium-high heat, add leeks, carrots and celery, saute for 5 minutes. Smells delicious already! Add garlic and spices, saute for 1 minute more or until fragrant.

 

Add remaining ingredients: Add tomatoes, potatoes, cabbage, beans, and veg broth.

Simmer: Bring to a boil, cover, reduce heat to low, and simmer for 20 – 30 minutes, or until potatoes and cabbage are tender. Taste for seasoning adding salt & pepper as needed

Sauteed Brussel Sprout, bean and kale Salad

Sauteed Brussel Sprout, bean and kale Salad

8 Servings | prep Time 25 min | Cook time 20 minutes

Ingredients 

Brussel Sprouts

  • 8 tablespoons extra-virgin olive oil, divided
  • 2pounds brussels sprouts, trimmed, cut in half lengthwise
  • 6 garlic cloves, chopped
  • 1 cup low-salt chicken broth or veggie broth
  • 1 15-ounce can cannellini (white kidney beans), drained
  • 2 tablespoons (1/4 stick) butter

 

Kale

  • 1 bunch kale
  • 2 teaspoons olive oil
  • 2 garlic cloves, chopped
  • Lemon wedge
  • Sea salt and freshly ground black pepper
  • Heat 3 tablespoons oil in heavy large skillet over high heat. When just about to smoke, add half of brussels sprouts. Cook until brown, stirring occasionally, about 5 minutes. Transfer to large bowl. Heat 3 tablespoons oil in same skillet. Add remaining brussels sprouts, reduce heat to medium-high, and cook until brown, stirring occasionally, about 5 minutes. Transfer brussels sprouts to same bowl.
  • Add remaining 2 tablespoons oil to skillet; increase heat to high. Add garlic; sauté until brown, stirring constantly, about 1 minute. Add broth and brussels sprouts. Cook until brussels sprouts are crisp-tender, stirring frequently, about 5. Add beans and butter; stir until butter melts and broth is reduced to glaze, about 1 minute. Season with salt and pepper. Stir in cheese.

-Cook the kale and brussels sprouts at the same time or use the same skillet once you are finished with the brussels sprouts.

Kale

  • Remove the coarse parts of the kale stems and tear or thinly slice the leaves. In a large skillet, heat the oil over medium heat. Add the kale, garlic, pinches of salt, and several grinds of pepper. Sauté for 2 to 4 minutes, tossing until the kale has wilted down .

Combine kale and the beans and brussels together and enjoy!