Slow Cooked Middle Eastern 4 Bean Casserole
Posted on August 9, 2013 by The Gourmet Vegan - No Comments
Slow Cooked Middle Eastern 4 Bean Casserole
This is definitely not a dish that is just suited to Autumn and Winter, as this light and perfectly spiced casserole is perfect at any time of the year. Four different beans, which give an incredible texture to the dish, are coated in a delicious tomato and onion based sauce. This is easy to prepare and a dish you can rely on to please the whole family.
 70 Minutes |
 Serves 3-4 |
 ? kcal per serving |
INGREDIENTS
80 ml ( 1/3 cup ) olive oil
1 teaspoon fennel seeds
1 teaspoon cumin seeds
1 large onion, finely sliced
3 large cloves garlic, minced
200 g ( 7 oz ) runner beans, cut into bite sized pieces
200 g ( 7 oz ) green beans, topped and tailed
100 g ( 4 oz ) broad beans, fresh or frozen
1 x 400 g ( 14 oz ) tin haricot beans, drained
200 ml ( 7 fl oz ) water
4 tablespoons tomato puree
1 teaspoon sea salt
1/2 teaspoon black pepper
1/4 teaspoon chilli powder
1 teaspoon agave nectar
1 teaspoon chopped fresh mint
METHOD
Preheat the oven to 180 degrees Celsius ( 350 F ) Gas Mark 4.
1. In a pan, over a medium heat, add the oil and when hot, add the fennel seeds and cumin seeds. Stir for a few seconds and then add the onion and garlic, with a pinch of salt and continue to cook for 5 minutes allowing the onions to caramelise.
2. Now add the beans and continue to cook for a further 5 minutes before adding the rest of the ingredients.
3. Transfer to an oven proof casserole, with lid, and bake for 1 hour.
RECIPE NOTES
I like this served with steamed new potatoes, but you can substitute with grains, rice or even pasta.
RECIPE TIPS
THE VEGAN HOUSEHOLD PROUDLY SUPPORTS
Print Recipe
Persian Style Rice
Posted on June 24, 2013 by The Gourmet Vegan - No Comments
Persian Style Rice
If you are looking for something extra special that makes a change from your standard plain rice, this is delicious. The addition of the beans gives this a wonderful texture and the taste is incredible. Don’t save this just to serve with my Persian Green Bean Stew. This makes a wonderful alternative to plain basmati when served with any other dishes.
| 50 Minutes |
Serves 2 |
? kcal per serving |
INGREDIENTS
200 g ( 7 oz ) basmati rice
200 g ( 7 oz ) baby broad beans
1.5 teaspoons salt
350 ml ( 12 fl oz ) boiling water
1/4 teaspoon turmeric, mixed with a tablespoon water in a cup
1 large handful fresh chopped dill
METHOD
Begin by soaking the rice in cold water, with a teaspoon of salt (note this salt is not in the recipe, this is washed off) for 30 minutes until the grains become opaque. Rinse well under the tap in a sieve.
Heat the oil in a pan, that has a lid, and fry the rice and beans on a medium heat for 2-3 minutes to coat with oil.
Put in the hot water, bring to the boil and turn down to the lowest heat you have. Cover with a sheet of tin foil and then place on the lid to create a good seal.
After 10 minutes of cooking on a very low heat, pour over the turmeric water but do not stir, and recover and cook for a further 5 minutes.
Remove lid and foil, fluff up the rice and add the chopped fresh dill. Serve.
RECIPE NOTES
Serve with my Persian Green Bean Stew for a totally delicious meal.
RECIPE TIPS
Can be prepared in advance and reheated in the microwave or on the hob.
THE VEGAN HOUSEHOLD PROUDLY SUPPORTS
Print Recipe
