Articles

Tasty And Healthy Recipes Using Organic Beans

by Marta Jordan Writer
Cooking healthy food doesn’t mean you have to compromise on flavour. With delicious organic beans available such as organic black beans, organic red kidney beans and organic white cannellini beans, you can cook healthy dishes for the whole family that will taste absolutely delicious! Here are just a few examples of tasty, flavoursome and healthy recipes you can cook tonight:

Rajma masala

As a classic dish in Pakistan and North India, Rajma is loaded with flavours such as garam masala, cumin, ginger, coriander and a hint/hit of chilli (depending on how hot you like your food). This delicious dish of organic red kidney beans simmered in a thick spiced gravy can be served on a plate of rice or enjoyed by itself. 

Ingredients - 

● Black pepper x ½ teaspoon
● Garam masala x 1 & ½ teaspoons
● Organic extra virgin olive oil x 3 tablespoons
● Powdered turmeric x ⅛ teaspoon
● Cumin seeds (whole) x 1 & ½ teaspoons
● Greek yoghurt x 3 tablespoons
● Soy milk x 1 tablespoon
● Small onion (peeled and diced) x 1
● Ginger (fresh, peeled and grated) x 1 teaspoon
● Sea salt x 1 & ½ teaspoon
● Paprika (smoked or sweet) x ½ teaspoon
● Tomato puree x 1 cup
● Tomato pasta x ½ tablespoon
● Crushed garlic x 1 or 2 tablespoons
● Bird’s eye chilli (deseeded and diced) x 1 or as much as you’d like
● Coriander leaves (stems removed and chopped) x 2 teaspoons
● Fresh lemon juice x 1 tablespoon
● Bay leaf x 1
● Water x 2 cups
● Organic red kidney beans (drained and rinsed) x 1 can

Method - 

➢ Add the olive oil into a large frying pan and place over medium heat. 
➢ Once the oil is hot enough, add in the cumin seeds and toast for 30 seconds. 
➢ Then add in the pepper, half a teaspoon of salt and the onion. Cook for 4 minutes or until soft. 
➢ Add in the chilli, garlic and ginger. Cook for 1 minute. 
➢ Increase the heat to medium-high and add in the tomato paste and tomato puree. Cook while stirring for 3 minutes until it thickens up. 
➢ Reduce heat back to medium and add in the garam masala, paprika and turmeric. Stir and cook for 1 minute. 
➢ Now increase the heat to high and add in the soy milk and yoghurt. Stir constantly for 30 seconds and then add in the bay leaf, water and organic beans
➢ Once the mixture starts to boil, turn down the heat to low and then simmer between 10 to 15 minutes. 
➢ Using a spoon or potato masher, mash roughly about ¼ cup of the red kidney beans. 
➢ Add in the rest of the salt and give it a good stir. 
➢ Stir through the lemon juice and then take off the heat. 
➢ Serve in a bowl or on a plate of cooked rice and garnish with the coriander. 

Cannellini bean and black olive salad

This delicious white cannellini bean and black olive salad is the perfect side dish or entree for a pasta dish, a juicy steak or to bring along when invited to a BBQ with family and friends! You can also add in some extra ingredients such as scoops of fresh avocado, a handful of organic chick peas, slices of red onion or some sun dried tomatoes. If you want to make this dish ahead of time, just remember that it can last up to 3 days when stored in a fridge. 

Ingredients - 

● Sea salt x ½ teaspoon
● Organic fennel & lemon black olives (halved) x ⅓ cup
● Garlic (crushed, minced or diced) x 2 cloves
● Cherry tomatoes (halved) x 1 cup
● Organic white cannellini beans (rinsed and drained) x 2 cans
● Fresh parsley (stems removed and chopped) x ⅓ cup
● Black pepper x ¼ teaspoon
● Fresh lemon juice x 2 tablespoons
Organic extra virgin olive oil x 3 tablespoons

Method - 

➢ Grab a large salad bowl or mixing bowl and add in the organic cannellini beans, organic olives and the halved cherry tomatoes. 
➢ Grab a small bowl and add in the organic extra virgin olive oil, salt, pepper, lemon juice and garlic. Mix the ingredients together until they are fully combined. If you happen to have an empty clean glass jar, just add them into the jar, cover with a lid and shake the ingredients well. 
➢ Once the dressing is done, pour the mixture into the salad bowl and add in the chopped parsley. Give the ingredients a good stir so that they are fully combined. 
➢ Give it a quick taste to see if you need to season it a bit more or add in some extra ingredients such as more olive oil or organic beans. 
➢ You can either serve onto a plate or bowl, or if you have enough time spare, let it rest for around 30 minutes so the flavours can enhance. 


Sponsor Ads


About Marta Jordan Advanced   Writer

67 connections, 0 recommendations, 222 honor points.
Joined APSense since, September 24th, 2020, From Melbourne, Australia.

Created on Mar 22nd 2021 04:54. Viewed 143 times.

Comments

No comment, be the first to comment.
Please sign in before you comment.