NicolaGalloway.com newsletter June/July 2010

*Quick Chilli Beans


It has been a few months since my last newsletter. With the arrival of our baby girl on April 7th, life is very full (in a good way) and spare time to sit in front of the computer is minimal... So for now I will send a bi-monthly newsletter to make the most of this time as a new life unfolds.

Time is also sparse for cooking so we seem to cook a selection of the same dishes each week. These are quick and nutritious meals that we never seem to tire from. The recipe included below is one of our favourites. In the recipe I have used canned beans but at home we cook our own beans using a pressure cooker. I just cannot express enough how good beans are for us. And if prepared properly they do not have to be an explosive experience.

How to prepare in a nutshell:
  1. Soak beans for at least 24 hours, changing the water several times.
  2. Cook until the beans are soft (they shouldn't be at all crunchy).
  3. Do not add salt to the cooking water as it toughens the skins. Beans do need salt though; so once they are cooked add a teaspoon of a salt to be absorbed as they cool.
*For more about cooking beans read this article.

Until next time, wrap up and keep warm on these cold winter mornings.

Nicola

P.S. Here is another regularly used recipe - Lamb and Prune Casserole.

Quick Chilli beans
  • 1 onion, chopped
  • 1 tablespoon oil
  • 300 g lean mince
  • 1 teaspoon cumin seeds or ground cumin
  • 1 teaspoon coriander seeds or ground coriander
  • 2 tablespoons paprika
  • 1/4 teaspoon cayenne or to taste
  • 1 tablespoon fresh oregano, chopped or 1 teaspoon dry
  • 1 tablespoon cocoa powder
  • 400 g can chopped tomatoes
  • 2 tablespoons tomato paste
  • 400 g can beans- pinto or red kidney
  • Salt to taste
  • Chopped coriander

Sauté onions in the oil until soft. Add the mince and cook until browned. Grind spices in a mortar and pestle and add to the mince along with the cayenne, oregano and cocoa powder. Mix briefly over the heat and add the tomatoes and tomato paste. Cover and cook for 15 minutes until nice and thick. Drain beans and add, cooking for a further 5 minutes. Adjust seasoning and sprinkle with chopped coriander. Serve with rice, sourcream and guacamole.

Variation; for a vegetarian option replace the mince with an extra can of beans.

Quick Guacamole

 

1-2 ripe avocados

Lemon juice

Salt

Cayenne pepper

 

Mash together with the lemon juice and season to taste.

Inspirational thought:

Previous Newsletters

Aug Sept 2010
Gluten-free Muesli Bars Read More >

June July 2010
*Quick Chilli Beans Read More >

March April 2010
*Eggplant parmigiano and using a Slow Cooker for Roasting Meat Read More >