Hailing from Egypt, Ful Mudames, to my Western palate has a flavour that is reminicsent to pea soup - just as hearty and savoury! It's much thicker and goes well with rice. Make sure to add the garnish included in this recipe - it makes the dish!
FUL MEDAMES
Time: 1 Hour | Servings: 4 | Difficulty: Low
3 28oz cans Fava Beans (aka Broad Beans), drained and rinsed
3 cups water
2 bouillon cubes
dash of soy sauce (optional)
Salt/pepper to taste
6 cloves of garlic
1/2 cup fresh parsley
Juice of 1 lemon
2 tablespoons Olive Oil
In a large pot, add fava beans, bouillon cubes, water and soy sauce (if using). Bring to a boil, and reduce heat to a simmer. Leave covered for 30 minutes, stirring occasionally.
Meanwhile, in a food processor combine all remaining ingredients and pulse into a thick paste.
Remove lid from fava beans, and allow water to reduce for another 15 minutes. Using a potato masher, mash fava beans until it is thick, chunky paste. Taste, season with salt/pepper to taste.
Top with garlic mixture, and enjoy with rice!
Showing posts with label Beans. Show all posts
Showing posts with label Beans. Show all posts
Wednesday, February 16, 2011
Wednesday, November 24, 2010
Ndole (Cameroonian Bitterleaf Soup)
Other than my mom's famous low-fat veggie soup, this is Daniel's new favourite soup. SO easy too.
A very peculiar but delicious combination you will find in African cooking, especially Western, is tomato and peanut. It may sound odd, but together these two foods create a flavour that is unique and tasty. Actually, the combination is even difficult to imagine, as they change each other's flavour so substantially - so what you imagine it tastes like, may not be even close to what it does taste like. All the more reason to give it a try.
Bitterleaf is a special leafy green that is found in Africa, unfortunately I have not found any here. Kale is the next best thing, so it is used in this recipe.
NDOLE
Time: 45 min | Servings: 6 | Difficulty: Low
Ingredient
2 bunches kale, deveined and chopped into small pieces
1 lb preferred protein, such as beans, tempeh, seitan - pulsed if applicable
1 28 oz can of diced tomatoes, organic recommended as they cook best
2 onions, chopped
2 stalks celery, including leaves, diced
2 tablespoons tomato paste
1/2 can pickled jalapenos, finely diced
1 cup peanut butter
6 cups vegetable stock
2 tablespoons oil
Preparation
Heat oil in stock pot (or deep pot) and add onions and celery. Saute until onions are translucent, about 5 minutes. Add protein, garlic and jalapenos, cook until fragrant, about 3 minutes. Add all remaining ingredients, except peanut butter.
Simmer, stirring occasionally for 30 minutes or until kale is tender. Stir in peanut butter.
Serve and enjoy.
Recommendations: Eat with Fufu!
A very peculiar but delicious combination you will find in African cooking, especially Western, is tomato and peanut. It may sound odd, but together these two foods create a flavour that is unique and tasty. Actually, the combination is even difficult to imagine, as they change each other's flavour so substantially - so what you imagine it tastes like, may not be even close to what it does taste like. All the more reason to give it a try.
Bitterleaf is a special leafy green that is found in Africa, unfortunately I have not found any here. Kale is the next best thing, so it is used in this recipe.
NDOLE
Time: 45 min | Servings: 6 | Difficulty: Low
Ingredient
2 bunches kale, deveined and chopped into small pieces
1 lb preferred protein, such as beans, tempeh, seitan - pulsed if applicable
1 28 oz can of diced tomatoes, organic recommended as they cook best
2 onions, chopped
2 stalks celery, including leaves, diced
2 tablespoons tomato paste
1/2 can pickled jalapenos, finely diced
1 cup peanut butter
6 cups vegetable stock
2 tablespoons oil
Preparation
Heat oil in stock pot (or deep pot) and add onions and celery. Saute until onions are translucent, about 5 minutes. Add protein, garlic and jalapenos, cook until fragrant, about 3 minutes. Add all remaining ingredients, except peanut butter.
Simmer, stirring occasionally for 30 minutes or until kale is tender. Stir in peanut butter.
Serve and enjoy.
Recommendations: Eat with Fufu!
Mesir Wat and Injera (aka Ethiopian Lentils and Flatbread)
Last month was "African" month... trying recipes from all over the continent - mainly from Western Africa (Ghana, Cameroon, Morocco). SO delicious!
Here is a recipe for Mesir Wat, Ethiopian Lentils - sweet, spicy and delicious, served with injera, the staple flat bread. African food is simply a revelation.
Technically speaking, injera should be used as a utensil and served with the lentils on top - eat it with your hands! But of course, Daniel and I tried this once and then decided to use utensils. :)
The lentils are great on plain rice, or even with naan, etc - if you'd rather buy some bread than make it.
A last note - most Ethiopian (or Eritrean) food uses a special spiced-infused-butter called Niter Kibbeh - I have made it before and it is excellent - however, to avoid the work of making it (you need to simmer whole spices in the butter for an hour) I have made a short cut - using ground spices and gently simmering them in butter for a couple minutes.
MESIR WAT with INJERA
Time: 45 min | Servings: 4 | Difficulty: Low
Ingredients
2 cups red lentils
4 cups vegetable stock
2 onions, diced
2 garlic cloves, minced
2 teaspoons fresh ginger, minced
3 tablespoons Earth Balance
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
1/8 teaspoon ground cardamom
1/8 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1/4 teaspoon ground fenegreek
1/4 teaspoon ground turmeric
Salt, to taste
1/2 cup all purpose flour
1/2 cup Teff flour
1.5 cup cold water
1 tablespoon vegetable oil
1/2 tablespoon baking powder
Oil for frying
Preparation
In a pot, heat Earth Balance over medium heat - add all ground spices. Stir continuously until fragrant, about 1 minute. Add onions and continue cooking until translucent, about 5 minutes. Add garlic and cook for another 2 minutes.
Bring heat to high, add lentils and stock. Bring to a boil and turn down head to low to simmer. Cover and allow to cook for 30 minutes, or until lentils are fully cooking. You don't need to stir.
Meanwhile, heat a frying pan on medium and drizzle oil (make sure the pan is well oiled; nonstick is ideal). In a bowl, mix flours, baking powder, oil and water. Mix until just combined - the consistency should be thinner than pancake mix so add more water if needed.
Pour a 1/2 cup into pan. It will bubble. You do not need to flip injera. When the sides pop up and the top looks cooked, place aside. Continue preparing the rest of batter this way. Watch the heat; make sure it on medium or lower, as the bottom may burn if you don't watch.
Serve cooked lentils on top of injera and enjoy.
Here is a recipe for Mesir Wat, Ethiopian Lentils - sweet, spicy and delicious, served with injera, the staple flat bread. African food is simply a revelation.
Technically speaking, injera should be used as a utensil and served with the lentils on top - eat it with your hands! But of course, Daniel and I tried this once and then decided to use utensils. :)
The lentils are great on plain rice, or even with naan, etc - if you'd rather buy some bread than make it.
A last note - most Ethiopian (or Eritrean) food uses a special spiced-infused-butter called Niter Kibbeh - I have made it before and it is excellent - however, to avoid the work of making it (you need to simmer whole spices in the butter for an hour) I have made a short cut - using ground spices and gently simmering them in butter for a couple minutes.
MESIR WAT with INJERA
Time: 45 min | Servings: 4 | Difficulty: Low
Ingredients
2 cups red lentils
4 cups vegetable stock
2 onions, diced
2 garlic cloves, minced
2 teaspoons fresh ginger, minced
3 tablespoons Earth Balance
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
1/8 teaspoon ground cardamom
1/8 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1/4 teaspoon ground fenegreek
1/4 teaspoon ground turmeric
Salt, to taste
1/2 cup all purpose flour
1/2 cup Teff flour
1.5 cup cold water
1 tablespoon vegetable oil
1/2 tablespoon baking powder
Oil for frying
Preparation
In a pot, heat Earth Balance over medium heat - add all ground spices. Stir continuously until fragrant, about 1 minute. Add onions and continue cooking until translucent, about 5 minutes. Add garlic and cook for another 2 minutes.
Bring heat to high, add lentils and stock. Bring to a boil and turn down head to low to simmer. Cover and allow to cook for 30 minutes, or until lentils are fully cooking. You don't need to stir.
Meanwhile, heat a frying pan on medium and drizzle oil (make sure the pan is well oiled; nonstick is ideal). In a bowl, mix flours, baking powder, oil and water. Mix until just combined - the consistency should be thinner than pancake mix so add more water if needed.
Pour a 1/2 cup into pan. It will bubble. You do not need to flip injera. When the sides pop up and the top looks cooked, place aside. Continue preparing the rest of batter this way. Watch the heat; make sure it on medium or lower, as the bottom may burn if you don't watch.
Serve cooked lentils on top of injera and enjoy.
Monday, September 13, 2010
Versatile Sundried Tomato Chickpeas
This is a chickpea mixture that can be used for ... literally almost anything. It's sweet, tangy and savoury. Yum! This chickpea dish can be used as a filling for wraps, tarts and potpies - you can also thin it down a bit with some broth and serve it over rice or with pasta. Best of all, it's an SSS Recipe!! :) 30 minutes includes all blitzing in the processor, too.
Time: 30 minutes | Servings: 4 | Difficulty: Low
Ingredients
1 15 oz can chickpeas, pulsed in food processor or mashed with fork
1 cup sundried tomatoes in oil, drained, pulsed into paste
1 large yellow onion, finely chopped
2 cloves garlic, finely chopped
1 tablespoon canola oil
1 tablespoon white vinegar
1 teaspoon pepper
1/2 teaspoon salt
1/2 cup water or vegetable broth (more if necessary)
Preparation
Heat oil in pan on medium-high. Add onions and saute until softened, about 5 minutes. Add all remaining ingredients and cook until heated through, about 15 minutes, stirring occasionally.
At this point, you can serve this dish or you can add more water to soften the chickpeas or make thinner. Add more water or broth, 1/4 cup by 1/4 cup until the desired consistency is reached.
Serve and enjoy!
VARIATIONS
- As stated above, serve this any way you wish. The picture showed is a variation I made making individual tarts, with homemade pastry crust
- Add cayenne pepper during the cooking process to give it some spice
- Add fresh chopped parsley for some extra zest!
Time: 30 minutes | Servings: 4 | Difficulty: Low
Ingredients
1 15 oz can chickpeas, pulsed in food processor or mashed with fork
1 cup sundried tomatoes in oil, drained, pulsed into paste
1 large yellow onion, finely chopped
2 cloves garlic, finely chopped
1 tablespoon white vinegar
1 teaspoon pepper
1/2 teaspoon salt
1/2 cup water or vegetable broth (more if necessary)
Preparation
Heat oil in pan on medium-high. Add onions and saute until softened, about 5 minutes. Add all remaining ingredients and cook until heated through, about 15 minutes, stirring occasionally.
At this point, you can serve this dish or you can add more water to soften the chickpeas or make thinner. Add more water or broth, 1/4 cup by 1/4 cup until the desired consistency is reached.
Serve and enjoy!
VARIATIONS
- As stated above, serve this any way you wish. The picture showed is a variation I made making individual tarts, with homemade pastry crust
- Add cayenne pepper during the cooking process to give it some spice
- Add fresh chopped parsley for some extra zest!
Saturday, July 24, 2010
Middle Eastern-Inspired Phyllo Triangles with Dill Sauce
(Had to repost this because I was having major formatting issues in the original post. Apologies for repeats!)
I've labelled this recipe as "World Class Vegan" and under medium difficulty due to the length it takes (1.5 hours) and the use of phyllo. Phyllo is actually very easy to work with, but it does take practice. I've added instructions below.
Middle Eastern-Inspired Phyllo Triangles with Dill Sauce
Time: 1.5 Hours | Yield: 8 Servings (Pastries) | Difficulty: Medium
Ingredients
2 cans soybeans
3 cups cherry tomatoes
2 large onions
4 garlic cloves
1 teaspoon black pepper
1 teaspooon garlic powder
1 teaspoon onion powder
1 teaspoon cardamom
1 teaspoon cinnamon
1 teaspoon coriander
1 teaspoon cayenne pepper (or more to taste)
1 tablespoon white vinegar
1 tablespoon soy sauce
1 tablespoon almond butter
1 tablespoon olive oil
1 cup fresh spinach (optional)
1 pack phyllo dough, thawed
2 tablespoons olive oil
2 tablespoons water
2 tablespoons Earth Balance buttery spread
2 tablespoons water, hot
1 tablespoon brown sugar
1/4 cup vegan mayonnaise
1/4 soy creamer
2 tablespoons fresh dill
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon crushed horseradish
1/2 teaspoon grainy mustard
juice of 1/2 lemon
Preperation
Begin with preheating oven to 375 degrees. Heat oil in a deep skillet (or pot) on medium-high.
Coarsely peel and chop onion, and pulse in food processor until they are finely chopped. Add to skillet, and sauté. Meanwhile, add garlic to processor and pulse until finely chopped. Add to onions and cook until the onions begin to brown, about 10 minutes.
Pulse cherry tomatoes in food processor until coarsely chopped and add to onion mixture. Drain and rinse soy beans, coarsely chop in food processor and add to tomato mixture. Cook until it reaches a boil and turn heat to medium-low and add vinegar, almond butter, and spices. Continue cooking at a simmer for another 15-20 minutes or until soybeans are tender. Add spinach, if using, during the last 10 minutes. Set aside and allow to cool, 10-15 minutes.
After mixture has cooled, begin preparing phyllo dough. Unwrap and lay flat - be careful, phyllo can be delicate and easy to break. With a sharp knife, cut the entire square in half, lengthwise.
Mix oil and water in a bowl. Carefully take 1-2 layers of phyllo and place on clean surface. Using a pastry brush, sparingly brush with oil/water mixture. Make sure to mix the oil and water well before applying to the phyllo. Add another 1-2 layers of phyllo, doing this 3 times in total. Pay special attention to properly aligning the dough - but don't worry if you're off. Once you layers are done, simply take a knife and cut along the edge of the dough to make clean sides. Done properly, you will see a long rectangle before you. The phyllo should be facing you lengthwise.
As the steps to making phyllo triangles can seem daunting, and the instructions are terribly long, here is a great link to a video which shows you how to do it. In the video the cook makes non-vegan spanikopida, but the phyllo directions stay the same! Click here. I’d like to point out that she cuts the phyllo in 3 (width wise), where we are cutting them in 2 (lengthwise), as we are making larger triangles. Also, the cook folds away from her – I personally find it easier to fold towards. Try both ways and continue with whatever feels comfortable for you.
Repeat the steps until 8 triangles are formed, or until filling is used up. When done, mix Earth Balance with hot water and melt together. Heat in microwave if needed.
Using pastry brush, glaze the top of each triangle liberally with sugar mixture, binding any loose edges of phyllo. Place triangles on a greased baking sheet and bake for 30 minutes, or until tops are golden brown.
Meanwhile, finely chop dill and mix with remaining ingredients. Chill while waiting for phyllo triangles to bake.
When ready, allow triangles to cool for 15 minutes, then serve with dill sauce.
I've labelled this recipe as "World Class Vegan" and under medium difficulty due to the length it takes (1.5 hours) and the use of phyllo. Phyllo is actually very easy to work with, but it does take practice. I've added instructions below.
Middle Eastern-Inspired Phyllo Triangles with Dill Sauce
Time: 1.5 Hours | Yield: 8 Servings (Pastries) | Difficulty: Medium
Ingredients
2 cans soybeans
2 large onions
4 garlic cloves
1 teaspoon black pepper
1 teaspooon garlic powder
1 teaspoon onion powder
1 teaspoon cardamom
1 teaspoon cinnamon
1 teaspoon coriander
1 teaspoon cayenne pepper (or more to taste)
1 tablespoon white vinegar
1 tablespoon soy sauce
1 tablespoon almond butter
1 tablespoon olive oil
1 cup fresh spinach (optional)
1 pack phyllo dough, thawed
2 tablespoons olive oil
2 tablespoons water
2 tablespoons Earth Balance buttery spread
2 tablespoons water, hot
1 tablespoon brown sugar
1/4 cup vegan mayonnaise
1/4 soy creamer
2 tablespoons fresh dill
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon crushed horseradish
1/2 teaspoon grainy mustard
juice of 1/2 lemon
Preperation
Begin with preheating oven to 375 degrees. Heat oil in a deep skillet (or pot) on medium-high.
Coarsely peel and chop onion, and pulse in food processor until they are finely chopped. Add to skillet, and sauté. Meanwhile, add garlic to processor and pulse until finely chopped. Add to onions and cook until the onions begin to brown, about 10 minutes.
Pulse cherry tomatoes in food processor until coarsely chopped and add to onion mixture. Drain and rinse soy beans, coarsely chop in food processor and add to tomato mixture. Cook until it reaches a boil and turn heat to medium-low and add vinegar, almond butter, and spices. Continue cooking at a simmer for another 15-20 minutes or until soybeans are tender. Add spinach, if using, during the last 10 minutes. Set aside and allow to cool, 10-15 minutes.
After mixture has cooled, begin preparing phyllo dough. Unwrap and lay flat - be careful, phyllo can be delicate and easy to break. With a sharp knife, cut the entire square in half, lengthwise.
Mix oil and water in a bowl. Carefully take 1-2 layers of phyllo and place on clean surface. Using a pastry brush, sparingly brush with oil/water mixture. Make sure to mix the oil and water well before applying to the phyllo. Add another 1-2 layers of phyllo, doing this 3 times in total. Pay special attention to properly aligning the dough - but don't worry if you're off. Once you layers are done, simply take a knife and cut along the edge of the dough to make clean sides. Done properly, you will see a long rectangle before you. The phyllo should be facing you lengthwise.
As the steps to making phyllo triangles can seem daunting, and the instructions are terribly long, here is a great link to a video which shows you how to do it. In the video the cook makes non-vegan spanikopida, but the phyllo directions stay the same! Click here. I’d like to point out that she cuts the phyllo in 3 (width wise), where we are cutting them in 2 (lengthwise), as we are making larger triangles. Also, the cook folds away from her – I personally find it easier to fold towards. Try both ways and continue with whatever feels comfortable for you.
Repeat the steps until 8 triangles are formed, or until filling is used up. When done, mix Earth Balance with hot water and melt together. Heat in microwave if needed.
Using pastry brush, glaze the top of each triangle liberally with sugar mixture, binding any loose edges of phyllo. Place triangles on a greased baking sheet and bake for 30 minutes, or until tops are golden brown.
Meanwhile, finely chop dill and mix with remaining ingredients. Chill while waiting for phyllo triangles to bake.
When ready, allow triangles to cool for 15 minutes, then serve with dill sauce.
Friday, July 2, 2010
Tomato and Hummus Pizza
I was in Australia less than a week ago, visiting my fiance's sister. She moved to Melbourne with her fiance, who is Australian. We had a great time - definitely going back!
While we were there, we had a pizza night. Everyone could make their own pizzas and I figured this would be a yummy combination. Not only did it turn out yummy, but it was also beautiful! I don't think it's a coincidence that the Vegan pizza was the most beautiful pizza out of the bunch. ;)
This is a Super Simple Series (SSS) recipe. You can however, turn it up a notch and make everything from scratch.
Tomato and Hummus Pizza
Time: 35 Minutes | Servings: 2 | Difficulty: Low
Ingredients
2 prepared pizza crusts, 8-10"
1 medium-large container garlic hummus
4-5 ripe tomatoes, thinly sliced
1/2 cup fresh basil
olive oil, as needed
salt and pepper, as needed
1/4 red onion, chopped (optional)
Preparation:
Preheat oven to 425 degrees Celsius.
Spread hummud evenly onto pizza crusts. Top pizza with tomato slices. Sprinkle salt and pepper. If desired, drizzle with olive oil.
Bake pizzas for 20-30 minutes, or until crusts are golden brown. Top with fresh basil and enjoy.
VARIATIONS:
- If you don't have hummus on hand, or want to use another bean, feel free to puree navy beans, soy beans or anything else your heart contents in place of hummus.
- The possibilities are literally endless; top pizzas with whatever! :)
While we were there, we had a pizza night. Everyone could make their own pizzas and I figured this would be a yummy combination. Not only did it turn out yummy, but it was also beautiful! I don't think it's a coincidence that the Vegan pizza was the most beautiful pizza out of the bunch. ;)
This is a Super Simple Series (SSS) recipe. You can however, turn it up a notch and make everything from scratch.
Tomato and Hummus Pizza
Time: 35 Minutes | Servings: 2 | Difficulty: Low
2 prepared pizza crusts, 8-10"
1 medium-large container garlic hummus
4-5 ripe tomatoes, thinly sliced
1/2 cup fresh basil
olive oil, as needed
salt and pepper, as needed
1/4 red onion, chopped (optional)
Preparation:
Preheat oven to 425 degrees Celsius.
Spread hummud evenly onto pizza crusts. Top pizza with tomato slices. Sprinkle salt and pepper. If desired, drizzle with olive oil.
Bake pizzas for 20-30 minutes, or until crusts are golden brown. Top with fresh basil and enjoy.
VARIATIONS:
- If you don't have hummus on hand, or want to use another bean, feel free to puree navy beans, soy beans or anything else your heart contents in place of hummus.
- The possibilities are literally endless; top pizzas with whatever! :)
Sunday, January 24, 2010
Yummy Lazy Fajitas
Bonjour! I hope everyone (Michele) has had a great week! I have been busy working out and trying to get healthy… and I have more or less neglected the blog. My apologies for this.
So, today's recipe is for delicious vegan fajitas! They are extremely easy and I am quite sure they will make its way into your usual culinary repertoire. Enjoy!
Vegan Fajitas [Serves 4, or 2 really hungry people]
Ingredients:
4-6 Four Tortillas
1 tbsp Canola oil
3 Bell peppers (assorted colours), sliced
1/4 lb Mushrooms (your favourite kind), sliced
2 Onions, sliced
2 cloves Garlic, diced
1 Can Refried Beans
1 tbsp garlic powder
2 tbsp onion powder
1-2 tbsp chilli powder
1 tbsp salt
1 tbsp pepper
1/2 tsp coriander (optional)
1/4 cup water
Lettuce, chopped, for topping
Salsa, for topping
Guacamole, for topping
Preparation:
Heat oil in a pan over med-high heat. Add bell peppers and sauté until they become soft, about 5 minutes. Add onions and mushrooms and continue sautéing until onions are translucent; add garlic and continue cooking for 5 minutes longer or until vegetables have caramelized to your taste.
Add spices and continue cooking for about 2 minutes. Add the water to deglaze the pan and add refried beans. It will be slightly difficult to mix the beans into the mix, but as it warms it will incorporate into the vegetables.
Your filling is now complete. Warm the tortillas and spoon filling onto them, along with chopped lettuce, salsa and guacamole. Roll up and serve. Enjoy!
VARIATIONS:
- Add a can of corn (drained and rinsed) for extra flavour
- Add Seitan or Tofu to up the protein (although there is a good quantity as is)
- To make these into Enchiladas, roll up each tortilla (without lettuce) and place into a deep baking pan. Pour over enchilada sauce (most are Vegan) and sprinkle Vegan cheese over top. Bake at 375 until the cheese is browned and bubbly.
PS -I have figured out how to add pictures - so they will be coming soon! :)
So, today's recipe is for delicious vegan fajitas! They are extremely easy and I am quite sure they will make its way into your usual culinary repertoire. Enjoy!
Vegan Fajitas [Serves 4, or 2 really hungry people]
Ingredients:
4-6 Four Tortillas
1 tbsp Canola oil
3 Bell peppers (assorted colours), sliced
1/4 lb Mushrooms (your favourite kind), sliced
2 Onions, sliced
2 cloves Garlic, diced
1 Can Refried Beans
1 tbsp garlic powder
2 tbsp onion powder
1-2 tbsp chilli powder
1 tbsp salt
1 tbsp pepper
1/2 tsp coriander (optional)
1/4 cup water
Lettuce, chopped, for topping
Salsa, for topping
Guacamole, for topping
Preparation:
Heat oil in a pan over med-high heat. Add bell peppers and sauté until they become soft, about 5 minutes. Add onions and mushrooms and continue sautéing until onions are translucent; add garlic and continue cooking for 5 minutes longer or until vegetables have caramelized to your taste.
Add spices and continue cooking for about 2 minutes. Add the water to deglaze the pan and add refried beans. It will be slightly difficult to mix the beans into the mix, but as it warms it will incorporate into the vegetables.
Your filling is now complete. Warm the tortillas and spoon filling onto them, along with chopped lettuce, salsa and guacamole. Roll up and serve. Enjoy!
VARIATIONS:
- Add a can of corn (drained and rinsed) for extra flavour
- Add Seitan or Tofu to up the protein (although there is a good quantity as is)
- To make these into Enchiladas, roll up each tortilla (without lettuce) and place into a deep baking pan. Pour over enchilada sauce (most are Vegan) and sprinkle Vegan cheese over top. Bake at 375 until the cheese is browned and bubbly.
PS -I have figured out how to add pictures - so they will be coming soon! :)
Saturday, January 2, 2010
Black Bean Quesadillas with Pico De Gallo
Happy New Year to all! I went grocery shopping at Whole Foods down in West Vancouver - such a nice store, but far and expensive. Decided I would try it out and compare the purchase price to that at the normal grocery next time I shop for the same ingredients. I will let you know.
Today I made some super easy quesadillas and Pico de Gallo, which is a rustic salsa. The entire meal took less than an hour to make and clean. It was absolutely delicious! I came up with this recipe a while ago actually - and if it's of any value, Dan said he'll be happy eating Vegan if all meals are as yummy as this one! I served the quesadillas with some home made coleslaw.
Black Bean Quesadillas w/ PDG & [Makes 4 Servings]
2 cans black beans, drained
2 small onions, finely chopped
3 garlic cloves, diced
2 tablespoons vegetable oil
1.5 teaspoons ground cumin
2 teaspoons salt
1 teaspoon pepper
Cayenne, to taste
1/4 cup water
1/2 cup shredded Vegan cheese (optional)
4 flour tortillas
3 medium tomatoes, quartered
1 small red onion, quartered
1 garlic clove, finely diced
2-3 tablespoons cilantro, chopped
Juice of 1/2 a lime (and more to taste)
Preparation:
Heat a pan on medium-high heat. Add ½ the oil, and sauté onions until translucent then add garlic, continuing to sauté until the onions caramelize slightly. Add the black beans and sauté together until heated through. Add water and stir in the cumin, pepper, salt, and cayenne. Bring to a boil and cook until most of the water has evaporated (this allows the beans to break down a little).
In a large pan (large enough to hold one tortilla), heat remaining oil on med-high heat. Place one flour tortilla in the pan and sprinkle vegan cheese on half (if using). Spoon ¼ of black beans onto the same half and fold over, allowing the bottom to brown, about 4 minutes. Flip over to brown the other side, another 4 minutes. Follow the same directions for the 3 remaining tortillas, adding more oil if needed. Place each complete quesadilla onto a plate.
Meanwhile, add in the red onion, tomatoes, garlic, cilantro, and lime juice in a food processor. Pulse until the contents are evenly chopped and begin to look like fresh, delicious salsa.
Serve immediately with prepared quesadillas.
Today I made some super easy quesadillas and Pico de Gallo, which is a rustic salsa. The entire meal took less than an hour to make and clean. It was absolutely delicious! I came up with this recipe a while ago actually - and if it's of any value, Dan said he'll be happy eating Vegan if all meals are as yummy as this one! I served the quesadillas with some home made coleslaw.
Black Bean Quesadillas w/ PDG & [Makes 4 Servings]
2 cans black beans, drained
2 small onions, finely chopped
3 garlic cloves, diced
2 tablespoons vegetable oil
1.5 teaspoons ground cumin
2 teaspoons salt
1 teaspoon pepper
Cayenne, to taste
1/4 cup water
1/2 cup shredded Vegan cheese (optional)
4 flour tortillas
3 medium tomatoes, quartered
1 small red onion, quartered
1 garlic clove, finely diced
2-3 tablespoons cilantro, chopped
Juice of 1/2 a lime (and more to taste)
Preparation:
Heat a pan on medium-high heat. Add ½ the oil, and sauté onions until translucent then add garlic, continuing to sauté until the onions caramelize slightly. Add the black beans and sauté together until heated through. Add water and stir in the cumin, pepper, salt, and cayenne. Bring to a boil and cook until most of the water has evaporated (this allows the beans to break down a little).
In a large pan (large enough to hold one tortilla), heat remaining oil on med-high heat. Place one flour tortilla in the pan and sprinkle vegan cheese on half (if using). Spoon ¼ of black beans onto the same half and fold over, allowing the bottom to brown, about 4 minutes. Flip over to brown the other side, another 4 minutes. Follow the same directions for the 3 remaining tortillas, adding more oil if needed. Place each complete quesadilla onto a plate.
Meanwhile, add in the red onion, tomatoes, garlic, cilantro, and lime juice in a food processor. Pulse until the contents are evenly chopped and begin to look like fresh, delicious salsa.
Serve immediately with prepared quesadillas.
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