Caribbean red beans and brown rice

Caribbean red beans and brown rice

INGREDIENTS

• 1 1/2 cups dried small red or kidney beans, picked over and rinsed, soaked overnight, and drained
• 6 1/2 cups water
• 3 bay leaves
• 1 1/4 cups assorted brown rices, rinsed and drained
• 3 tablespoons olive oil or canola oil
• 1 1/4 teaspoons salt
• 1 yellow onion, chopped
• 1/2 green bell pepper, seeded and chopped
• 1 celery stalk, chopped
• 4 cloves garlic, minced
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground cloves
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon freshly ground black pepper
• 1 cup vegetable stock or broth
• 1 tomato, cored and diced
• 2 tablespoons chopped fresh thyme
• 1 teaspoon hot-pepper sauce
• 3 tablespoons chopped fresh cilantro (fresh coriander)

INSTRUCTIONS

In a large saucepan over high heat, combine the beans, 4 cups of the water and the bay leaves. Bring to a boil.
Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaves.
While the beans are cooking, combine the rices, 1 tablespoon of the oil, 1/2 teaspoon of the salt, and the remaining 2 1/2 cups water in a saucepan over medium-high heat. Cover and bring to a boil. Reduce the heat to low and simmer until the water is absorbed and the rice is tender, about 45 minutes. Set aside and keep warm.
In a large saucepan, heat the remaining 2 tablespoons oil over medium-high heat. Add the onion, bell pepper and celery; saute until the vegetables are softened, 6 to 8 minutes. Stir in the garlic and cook until softened, about 1 minute. Add the allspice, cloves, cayenne, the remaining
3/4 teaspoon salt and the black pepper. Cook for 1 minute.

Stir in the cooked beans, the vegetable stock, tomato, thyme and hot-pepper sauce. Cook until the vegetable mixture is heated through, 6 to 8 minutes. Divide the rice among warmed individual bowls. Top each serving with beans and sprinkle with the cilantro. This healthy recipe is ready to serve...enjoy !

Black bean burgers with chipotle ketchup

Black bean burgers with chipotle ketchup...a nice healthy recipe

INGREDIENTS

• 1 1/4 cups dried black beans, picked over and rinsed, soaked overnight, and drained
• 3 cups water
• 1 bay leaf
• 2 plum (Roma) tomatoes, peeled and seeded then diced
• 1 yellow onion, chopped
• 4 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 tablespoon wine vinegar
• 1 chipotle chili in adobo sauce, minced
• 1 3/4 teaspoons ground cumin
• 1 teaspoon salt
• 1 1/2 tablespoons canola oil
• 1/2 red bell pepper (capsicum), seeded and chopped
• 1/2 cup cooked brown rice
• 1/4 cup chopped pecans
• 1 green (spring) onion, thinly sliced
• 1 egg, lightly beaten
• 3/4 cup fresh whole-grain bread crumbs
• 6 whole-grain hamburger buns
• 6 slices tomato
• 6 slices red onion
• 3 bibb lettuce leaves, halved

INSTRUCTIONS

In a large saucepan over high heat, combine the beans, water and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaf.
While the beans are cooking, combine the tomatoes, half the yellow onion, half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of the cumin and 1/4 teaspoon of the salt in a small saucepan over medium-high heat. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally, until the liquid is reduced and the mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside to cool.

In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the remaining yellow onion and saute until soft and translucent, about 4 minutes. Add the bell pepper and the remaining garlic and saute until they begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the
salt, transfer the mixture to a bowl and let cool. Set the pan aside.

In a food processor, combine the drained beans, onion mixture, brown rice, pecans, green onion, the remaining 1 teaspoon cumin and the remaining 1/2 teaspoon salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs. Form the mixture into
6 patties, each about 3/4-inch thick.

In the same pan used for the onion mixture, heat the remaining 1 tablespoon canola oil over medium-high heat. Add the patties and cook, turning once, until nicely browned on both sides and heated through, 7 to 9 minutes total.

Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of the ketchup. The healthy recipe is ready to serve...enjoy !

Pumpkin-hazelnut tea cake

Pumpkin-hazelnut tea cake...a nice healthy recipe !

INGREDIENTS

• 3 tablespoons canola oil
• 3/4 cup homemade or canned pumpkin puree
• 1/2 cup honey
• 3 tablespoons firmly packed brown sugar
• 2 eggs, lightly beaten
• 1 cup whole-wheat (whole-meal) flour
• 1/2 cup all-purpose (plain) flour
• 2 tablespoons flaxseed
• 1/2 teaspoon baking powder
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/4 teaspoon salt
• 2 tablespoons chopped hazelnuts (filberts)

INSTRUCTIONS
Preheat the oven to 350 F. Lightly coat an 8-by-4-inch loaf pan with cooking spray.
In a large bowl, using an electric mixer on low speed, beat together the canola oil, pumpkin puree, honey, brown sugar and eggs until well blended.
In a small bowl, whisk together the flours, flaxseed, baking powder, allspice, cinnamon, nutmeg, cloves and salt. Add the flour mixture to the pumpkin mixture and, using the electric mixer on medium speed, beat until well blended.
Pour the batter into the prepared pan. Sprinkle the hazelnuts evenly over the top and press down gently to lodge the nuts into the batter. Bake until a toothpick inserted into the center of the loaf comes out clean, about 50 to 55 minutes. Let cool in the pan on a wire rack for 10 minutes. Turn the loaf out of the pan onto the rack and let cool completely. Cut into 12 slices and the healthy recipe is ready to serve.