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

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Persian Green Bean Stew

Posted on June 24, 2013 by The Gourmet Vegan - No Comments

Persian Green Bean Stew

Khoresh Loobia ( Green Bean Stew ) is one of Persia’s most eaten dishes. This vegan version is absolutely incredible. It is, for sure, yet another example of how simple ingredients and spicing can create the most amazing tasting dishes. The use of mushrooms and squash in this vegan adaptation makes this so delicious, you will be making this over and over. This really is the most incredible dish and one you really need to try. This is great served with my recipe for Persian Rice.

Recipe for Persian Rice – Click Here

90 Minutes

Serves 2

? kcal per serving

INGREDIENTS

1 teaspoon vegetable oil

300 g ( 10 oz ) green beans, trimmed and chopped in half

1 tablespoon vegetable oil

1 large onion, finely sliced

1 pinch salt

3 cloves garlic, minced

350 g ( 12 oz ) small mushrooms, whole

1 teaspoon black pepper

1 teaspoon turmeric

1/2 teaspoon cinnamon

1/2 teaspoon cayenne pepper

1 400 g ( 14 oz ) tin chopped tomatoes

300 ml ( 10 fl oz ) water

1 vegetable stock cube, I used kallo

200 g ( 7 oz ) squash, cut into bite size chunks

2 tablespoons fresh lemon juice

METHOD

Start by preparing the beans. Place them in a frying pan with the 1 teaspoon of oil and fry gently for 10-12 minutes until they are softened and slightly cooked through. Put to one side whilst you prepare the rest of the dish.

In a separate pan, fry the onions, with a pinch of salt, along with the garlic, over a medium heat for 8-10 minutes until the onions are starting to caramelise. Add the whole mushrooms and continue to cook for a further 5-7 minutes until the onions are very caramelised. If the onions become too dry at any point, add a splash of water as necessary, continuing to cook until the onions are ready.

Now add the pepper, turmeric, cinnamon and cayenne, stir well for 30 seconds and add the chopped tomatoes, water, lemon juice and vegetable stock cube.

Bring to the boil and then reduce to a simmer, add the fried beans and the squash, cover with a lid, and continue to simmer for 40-45 minutes. Checking to be sure the sauce does not become too dry.

Remove the lid and continue to cook until the sauce has reduced and all the vegetables are well cooked.

RECIPE NOTES

When cooking the onions, be sure to get them as caramalised as possible as this adds to the flavour of the dish.

RECIPE TIPS

Serve with my recipe for Persian Rice for the true authentic experience.

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Gourmet Vegetable Biryani

Posted on March 13, 2013 by The Gourmet Vegan - No Comments

In India the Biryani is cooked for special occasions. One mouthful of this sumptuous dish with its complex flavours and spicy notes will have you heading back for more and more. This is a must try and one that everyone will love.