As you've probably noticed: in my opinion, beans are a great way to create a filling meal from very few ingredients and they are very inexpensive... AND they are very healthy. The trick is to mix it up so you're not always eating the same kinds of food. Since I've made a lot of food this weekend, I portioned it into storage containers and froze a good share of each recipe.
This recipe sounded interesting to me. I realized that Worcestershire sauce is basically just molasses and vinegar (no wonder I love it!) so if you don't have any sauce you can improvise. Or if you want more sweet than tangy you can add some molasses extra.
The pinch of baking soda used while soaking will help to reduce the "effects" of beans :)
Got this recipe from another guy's blog about South American Cooking. I didn't use meat or do the blending step. I also didn't have any coriander - though that sounded really good!
Ingredients:
To serve 5-6 people you will need:
200 grams dried black beans
Pinch of bicarbonate of soda
Pancetta or bacon rashers
1 onion
1 green pepper
2 cloves of garlic
Fresh coriander
Olive oil
Salt
Black pepper
Oregano
Cumin
Worcestershire sauce (Salsa Inglesa)
1. Place the beans in a large saucepan or bowl. Cover with tap water leaving at least an inch of water above the beans as they will swell. Add a pinch of bicarbonate of soda. Leave overnight.
2. Before cooking, drain and rinse beans under the tap. Place in saucepan or pressure cooker and cover with fresh water. Bring to boil and boil vigorously for 10-15 minutes. Add no salt.
3. Reduce heat and simmer until soft - 60 minutes (minimum) in saucepan, 45 minutes in pressure cooker.
4. To make the sofrito used to flavour the beans finely chop onions and peppers.
5. Dice pork into small cubes.
6. Crush garlic cloves in mortar or garlic crusher.
7. Heat olive oil in a frying pan. Add onions and when they start to brown add pork and peppers and garlic.
6. Season with salt, pepper, oregano, a small pinch of cumin and Worcestershire sauce and when all ingredients are cooked remove from heat.
7. When beans are cooked place some of the water and beans in a blender, add the cooked sofrito and blend until creamy. Pour back into beans and simmer to reduce and allow flavours to combine.
8. Finely chop coriandor and add to beans just before serving, stir through.
This recipe sounded interesting to me. I realized that Worcestershire sauce is basically just molasses and vinegar (no wonder I love it!) so if you don't have any sauce you can improvise. Or if you want more sweet than tangy you can add some molasses extra.
The pinch of baking soda used while soaking will help to reduce the "effects" of beans :)
Got this recipe from another guy's blog about South American Cooking. I didn't use meat or do the blending step. I also didn't have any coriander - though that sounded really good!
Ingredients:
To serve 5-6 people you will need:
200 grams dried black beans
Pinch of bicarbonate of soda
Pancetta or bacon rashers
1 onion
1 green pepper
2 cloves of garlic
Fresh coriander
Olive oil
Salt
Black pepper
Oregano
Cumin
Worcestershire sauce (Salsa Inglesa)
1. Place the beans in a large saucepan or bowl. Cover with tap water leaving at least an inch of water above the beans as they will swell. Add a pinch of bicarbonate of soda. Leave overnight.
2. Before cooking, drain and rinse beans under the tap. Place in saucepan or pressure cooker and cover with fresh water. Bring to boil and boil vigorously for 10-15 minutes. Add no salt.
3. Reduce heat and simmer until soft - 60 minutes (minimum) in saucepan, 45 minutes in pressure cooker.
4. To make the sofrito used to flavour the beans finely chop onions and peppers.
5. Dice pork into small cubes.
6. Crush garlic cloves in mortar or garlic crusher.
7. Heat olive oil in a frying pan. Add onions and when they start to brown add pork and peppers and garlic.
6. Season with salt, pepper, oregano, a small pinch of cumin and Worcestershire sauce and when all ingredients are cooked remove from heat.
7. When beans are cooked place some of the water and beans in a blender, add the cooked sofrito and blend until creamy. Pour back into beans and simmer to reduce and allow flavours to combine.
8. Finely chop coriandor and add to beans just before serving, stir through.
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