you are what you eat
This bean recipe is a favourite in our home. My kids also love it and enjoy our ‘beans and roti’ night.
Brown Roti Recipe:
– 1 1/2 cups brown bread flour
– 1 Tablespoon ghee
Enough boiling water to make a soft dough.
Spicy butter beans:
– 1 can butter beans
– 1 carrot diced
– 1 onion, diced
– 1/2 cup tri colour peppers
– 1/2 cup chopped mushrooms
– 8 small cubes butternut
– 1/2 cup baby spinach rinsed and chopped
– 1/2 tin italian whole peeled tomatoes, crouched by hand
– 1/2 tin water (in the tomato can, to rinse out the tin)
– 1 green chillies, chopped into big shunks
– 4 cloves garlic, halved
– 1 tsp fine dhana (coriander powder)
– 1tsp cumin seeds
– 2Tablespoons oil
– salt to taste
Heat the oil in a wide bottomed saucepan. When heated add cumin seeds, add onion when cumin is fragrant. Add carrots, mushrooms, peppers one a time stirring so the vegetables do not burn. Add the rest of the spices together with the chillies and garlic. Throw in the water and close the pot. Let the curry simmer on low for 7 – 10 minutes. Add one cube red pepper pesto, lastly add chopped baby spinach.
Red pepper pesto:
– 2 red peppers, halved, seeded
– 4 sun dried tomatoes in olive oil, chopped coarsely
– 1/4 cup blanched almonds, toasted
– 2 tablespoons fresh basil leaves, chopped
– 1 garlic clove, chopped
– 1 tablespoon lemon juice
-1 tablespoon olive oil
– Preheat grill on your oven on high. Cook peppers, fleshy side down, under grill for 5-7 minutes or until charred and blistered. Transfer to a bowl. Cover and set aside for 10 minutes. Peel and coarsely chop.
– Process capsicum, almonds, fresh basil leaves and garlic clove until finely chopped. Add lemon juice and olive oil. Process until almost smooth. Season with pepper.
– This recipe yields a lot so freeze the extra in ice cube trays ready to use when you need it. Pestos are a great way to add that extra flavour to food!
Nutrition tip: Beans
Beans are extremely healthy. They are high in fibre and protein and can be used in a variety of dishes from salads to hot meals. They are naturally low in fat and are particularly nutrient dense. Beans are an excellent source of copper, phosphorus, manganese and magnesium—nutrients that we do not get enough of! Try to include some form of beans in your diet at least once a week.