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Beans and Rice Challenge Recipes

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Know your beans varieties

Bean Loaf

2 cups ground cooked beans, * (your choice of beans)
1/4 cup fresh bread crumbs, wheat germ or combination of the two.
1 egg
2 tbsp tomato juice
2 tbsp catsup
1/4 cup chopped onion
1 tsp salt or to taste
1/4 tsp pepper
1/4 -1/2 tsp dried herbs or to taste
1 tbsp oil
Combine all ingredients except the oil, pack into an oiled loaf pan or mold onto greased baking tray.
Bake in 180C (350F) oven for 45 minutes.
Baste occasionally with the oil.
Serve with Fresh Green Salad or topped with sauteed Mushroom & Hot Mixed Vegetables

Variations: Vary the loaf by adding any of the following.
1/4 to 1/2 cup grated cheese
1/4 cup chopped olives
1/4 cup chopped nuts
1/4 cup sauteed mushrooms

Note *
To obtain ground cooked beans, you need by cook 1 cup dried beans which yields 3 cups cooked beans or 2 cups when they are ground.


Mexican-style Bean Hot Pot

3 cloves of garlic or to taste
2 medium onions, diced
1 cup of vegetable stock
1 carrot, diced
1 red or green capsicum, diced
1 potato, diced
1 400g canned tomatoes
2 tbsp tomato paste
300g cannellini beans or butter beans -cooked
300g red kidney beans -cooked
1 tbsp ground cumin
1 tbsp oregano leaves
1/2 tsp dried chilli powder or to taste

Drain and rinse the beans (you could use canned or precook the beans)
Dice vegetable into 5mm cubes.
Saute onion and garlic until tender
Add cumin, oregano and chilli powder
Add 1 cup vegetable stock
Add diced carrot, capsicum and potato.
Simmer until vegetables are tender.
Add tomatoes, tomato paste, cooked beans,
Cover and simmer for 10 minutes.

Serve with steamed long grain rice and salad.
This dish can be frozen.

Beans and Rice
Serves 4-6

2 tsp olive oil
4 cloves garlic, finely chopped
1 small onion, finely chopped
1/4 tsp cayenne pepper or to taste
1 tsp ground cumin
1 tsp red wine vinegar
2 cups dry red kidney or black turtle beans or 3 x 400g cans, rinsed and drained.
1 1/2 cups chicken stock
3 cups rice, cooked

Saute garlic and onion in oil for 10 minutes until onion are golden over a medium low heat.
Reduce heat to low and the spices, vinegar, beans and stock.
Cook about 1 hour and 20 minutes or until the beans are tender.
If using canned beans cook about 20 minutes
Add salt to taste,
Serve the beans with the rice or cornbread and salad

This dish can be frozen.

Basic Beans and Rice -African version

1 or 2 cups dried beans or peas (kidney beans, red beans, black-eyed peas, pigeon peas, or chickpea or similar)
1 cup uncooked long grain rice if possible, rinsed and drained
Salt, black pepper, cayenne pepper or red pepper (Seasoning to taste)

1. Pick over beans & clean, rinse then soak beans in cold water for 3 to 6 hours or overnight. Drain.
2. Take a large cooking pot; combine the beans with enough water to cover them by 5cm or 2 inches.
Bring to the boil (if kidney beans boil for 10 minutes) then reduce heat. Cover and cook stirring occasionally, until tender. Approximately 40 -60 minutes.* Drain and rinse. **
3. Add cooked beans with rice along with 3 cups water to the large cooking pot.
Season to taste and bring to boil again.
Cover and boil for 20 minutes or until rice is cooked and all liquid has been absorbed.
4. Remove from heat and let stand uncovered for five minutes before serving.
Fluff with a fork. Serve hot as side dish with meat and gravy, fried fish, hard-boiled egg or stand alone but with a nice hot sauce to accompany it.
NOTES
*Time of cooking beans depends on kind of bean and age of the beans.
** If water is scarce and you don't get wind from beans then just stir in the rice making sure that there is 3 cups of hot water in the cooking pot to cook the rice. Follow recipe from season to taste.

Spiced Rice and Lentils - Khichri

Make 2 cups
1/4 teaspoon powdered cumin
1/4 teaspoon ground ginger
1 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
salt and pepper
6 crushed cardamom seeds
1 tablespoon butter or oil
1 medium onion, finely chopped
1 cup small red lentils
1 cup rice
4 cups hot water
1 tablespoon mango chutney
Garnish
2 bananas, sliced and sprinkled with lemon juice

Grind cardamom seeds and mix well with cumin, ginger, turmeric, cinnamon, and salt and pepper.
Wash lentils and rice well and soak for 30 minutes in cold water.
Melt butter or heat oil in a deep saucepan with a thick base. Fry onion until transparent, add spice mixture and stir well with onion, cooking over a low heat for 5 minutes.
Drain lentils and rice and add gradually to the mixture in pan, stirring well so that every grain is well covered with spice mixture and coated with oil.
Add chutney and stir into the mixture.
Pour in water. There should be enough to cover ingredients and have surface 2.5 cm above them.
Increase heat until water boils then lower temperature and allow water to just bubble. Cook for 15-20 minutes, stirring occasionally with a wooden fork until water is absorbed.
Test to see that the lentils and rice are both cooked. If necessary, add a little more boiling water.
When rice and lentils are cooked, but mixture is not sloppy, serve in bowls and garnish with bananas and lemon juice.

Khichri may be eaten with a meat or chicken curry. It may also be served with sliced cucumber in yoghurt and with chutney.

Vegetable Delight
(Vegan)

1 onion chopped
2 1/2 cups water
2 cups veggie stock or 2 stock cubes & 2 cups water
440g chopped tomatoes
440g can garbanzo /chickpeas beans drained & rinsed (or prepare your own)
1 tsp ground cumin
1/2 tsp ground cinnamon
1/2 tsp ground coriander
1 1/2 cups baby spinach leaves
1/4 cup chopped fresh flat parsley
2/3 cup couscous

Place the onion in medium saucepan with 1/2 cup water.
Cook stirring occasionally for 5 minutes.
Add the rest of the water the veggie stock, tomatoes, garbanzos, cumin, cinnamon, coriander.
Bring to the boil, and then reduce heat.
Cover and cook for 5 minutes.
Add couscous, stir well and cook for 15 minutes.
Stir in spinach and parsley and cook for another 2 minutes.
Serve with wholemeal toast, rice, pasta, vermicelli, whatever you prefer.

Spicy Vegetable Pasties
Shape is like a Cornish Pasties

2 1/4 cups plain flour
125g butter, chopped
200g cream cheese
1 tbsp fresh ginger, grated
1tsp cumin
450g vegies, grated
2 tbsp orange juice
440g can chickpeas, drained
2 tbsp coriander, chopped
1 cup cooked rice
1 cup low-fat yoghurt
10g extra butter

Blend flour, butter and cream cheese in a food processor to make a dough.
Knead lightly until smooth. Wrap in plastic wrap and refrigerate for 20 minutes.
Melt extra butter in a saucepan; saute ginger, cumin and vegies.
Add juice, chickpeas, coriander and rice. Cool.
Divide pastry into 8, roll or press out in 18 centimetres circles.
Divide filling between circles and fold into pasties shape.
Bake at 200C for 20 minutes.
Serve with yoghurt.

Cheesy Beans & Rice

1/2 -1 tsp garlic
1 tbsp olive oil
2 cups raw beans (soaked in water overnight prior to cooking)
4oz (100g) tomato paste
3 cups chicken stock
1/2 cup parmesan cheese
1 cup rice

Drain beans
Fry garlic in oil until golden.
Add soaked beans. Fry for 1 minute.
Add tomato paste, stirring until beans are well covered.
Slowly add stock, bring to the boil, then simmer for about 1 hour, or until beans are just soft.
Add parmesan cheese and rice.
Simmer for 20 mins or until rice is cooked, topping up with more stock if required.
Consistency should be that of risotto.

Notes: Beans could be white, Berlotti, kidney or whatever you got in the cupboard.
Leftovers could be used as sandwich filling.


Aunt Flo's Rice Bowl
Side dish - Makes 6-8 servings

1 cup cooked long grain rice (1/3 cup uncooked rice)
1 450g can kidney beans, drained & rinsed
2 hard-cooked eggs cut up into pieces
1/2 cup cut-up sweet pickles gherkin
1/4 cup chopped onion
1/4 cup chopped green pepper
1/2 tsp salt
1/4 tsp pepper
1/3 cup mayonnaise or your favourite salad dressing

Cook the rice by package directions.
While it is warm, put it in a medium bowl and add all ingredients mix well.
Cover and refrigerate several hours.

Simple Rice and Red Kidney Bean Salad
Serve 4

1/2 lb/250g rice, cooked
1/2 lb/250g red kidney beans, cooked
French dressing
Chopped parsley or chives

Toss the rice, beans and dressing together (preferably when hot so that the taste of the dressing is absorbed more thoroughly).
Sprinkle chopped parsley or chives on top.
Leave to cool before serving.

Notes
500g or pound of dry beans = approx 2 cups
1 cup dry beans = 3 cups cooked
1x 400g can cooked beans = approx 2 cups

11/19/2010 - edited 7/17/16