Jazzy Beans

Recipe courtesy of Psychologies Magazine (May 2020) and taken from Leon Happy Fast Food by Rebecca Seal, Jack Burke and John Vincent.

For a healthy, quick meal that’s anything but dull, try these ‘Jazzy beans’ on toast.

Ingredients :
200g can baked beans in tomato sauce
1 tsp chipotle paste
1 slice of good-quality bread, toasted
Butter or vegan alternative, for spreading
1 tsp very finely chopped shallot, spring onion or fresh chives
1/4 – 1/2 avocado, diced
A few fresh coriander leaves, freshly squeezed
Lime juice, to taste
American-style hot sauce, to taste

Method :

Warm the beans in a saucepan. Stir through the chipotle paste, to taste. Toast the bread and spread with butter or a vegan alternative. Pour the bean mixture onto the toast, then sprinkle over the chopped shallot, spring onion or chives, the avocado and coriander leaves. Squeeze over a little lime juice and a splash of hot sauce. Enjoy the jazz!

Greens and Beans Tartines

Recipe courtesy of Psychologies Magazine (September 2019) and taken from “The Forest Feast Mediterranean” by Erin Gleeson.

Bean Tartines

Step One : Fry four thick slices of rustic French-style bread (live sourdough) on a medium heat in a pan with some olive oil and butter, until golden on both sides. Remove the bread from the pan, but keep it hot.

Step Two : In the pan, place three garlic cloves, 100g can cannellini beans, drained and rinsed, four large chard stalks, leaves and stems cut into thin ribbons and the juice of a lemon (plus a sprinkle of oil olive, salt and pepper)

Step Three : Saute for two minutes on a low to medium-low heat, until the beans are warmed and the greens wilted. Pile the mix onto the toasted bread slices and top with a squeeze of lemon, a drizzle of oil and a pinch of salt and pepper. Enjoy warm.

Oven-baked Beans

Recipe courtesy of Psychologies Magazine (June 2014) and taken from Fresh and Light by Donna Hay.

This is a great meal to make when you’re short on time but need something robust to keep you going.

Serves : 4

Ingredients:
8 cloves garlic, peeled
750g cherry tomatoes
100g flat pancetta, chopped
6 sprigs fresh oregano
2 x 400g tins butter beans or large lima beans, drained and rinsed
125ml vegetable or chicken stock
Grated parmesan and chargrilled sourdough bread, to serve

Step One : Preheat the oven to 200oC / 400oF. Place the garlic cloves, tomatoes, pancetta and oregano in a baking dish and bake for 30 minutes.

Step Two : Add the beans and stock and cook for a further 10 minutes or until the beans are warmed through.

Step Three : Sprinkle the beans with parmesan and serve with the bread and some wilted baby spinach, if desired.

Mixed Bean Casserole

Recipe courtesy of Woman’s Own from many years ago!

Serves : 4

Prep time : 10 minutes; Cook time : 45 minutes

Ingredients:
1 tblsp vegetable oil
1 onion, peeled and sliced
2 garlic cloves, peeled and crushed
2 celery sticks, washed and sliced
2oz (50g) plain flour
1 tblsp tomato puree
½ pint (300ml) vegetable stock
500g carton sieved tomatoes
1 green chilli pepper, sliced
1 tsp chilli powder
400g can mixed beans in salted water, drained
420g can red kidney beans in salted water, drained
420g can butter beans in salted water, drained
400g can chopped tomatoes
Salt and ground black pepper

Step One : Preheat the oven to Gas 4/350oF/180oC. Heat the oil in a flameproof casserole dish and add the onion, garlic and celery. Sauté for 3 minutes, or until softened.

Step Two : Stir in the flour and tomato puree and cook for a further 1 minute.

Step Three : Add vegetable stock, sieved tomatoes, sliced chilli pepper, chilli powder, beans and the chopped canned tomatoes.

Step Four : Season well with salt and ground black pepper, then cover and cook in the oven for 40 mins. Serve.

Some other bean recipes can be found here …

Bean and Pepperoni Risotto

Serves: 4 – Prep time: 20 mins – Cook time: 35 mins – Cals per portion: 560

A colourful, easy to make twist on a classic dish.

Ingredients:
3 tbsp (45ml) olive oil
1 onion, sliced
225g (8oz) carrots, diced
1 green pepper, deseeded and diced
200g (7oz) Pepperoni, sliced
1 tbsp (15ml) paprika
225g (8oz) easy-cook brown rice
225g (8oz) can chopped tomatoes
1 ½ pt (900ml) chicken stock
283g (10oz) can red kidney beans, drained
396g (14oz) can chickpeas, drained
50g (2oz) fresh grated Parmesan cheese
Basil leaves to garnish

Step One: Heat the olive oil and cook the onion until softened. Add carrots, green pepper and pepperoni and cook for 2-3 mins. Stir in paprika and rice. Cook for 2-3 mins, so all the grains are coated.

Step Two: Stir in chopped tomatoes and ¼ pt (150ml) of the stock. Cook, stirring constantly, until liquid is absorbed.

Step Three: Gradually add the remaining stock, waiting for it to be absorbed, before adding more. When it’s all added, the rice should be tender. Add a little more stock if necessary. Add the beans and chickpeas and heat through. Stir in the Parmesan and scatter over the basil leaves.

Re-Fried Beans

Serves: 4; Cals per portion: 413; Prep time: 5 mins; Cook time: 10 mins

Ingredients:

2 tbsp olive oil
15oz (430g) can borlotti beans, drained
15oz (430g) can black-eye beans, drained
1 onion, peeled and chopped
1 garlic clove, peeled and crushed
1 tsp hot chilli powder
1 tsp ground cumin
1 tbsp freshly chopped parsley
salt and ground black pepper

Step One – Heat the olive oil in a large frying pan, then add the beans, chopped onion and crushed garlic, and mash well with a fork.
Step Two – Stir in chilli powder, ground cumin and chopped parsley, and season well with salt and ground black pepper. Mash again, then cook, stirring frequently, for 5 mins. Serve.

Other Mexican Food recipes can be found in