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Mixed Bean Chilli

December 23, 2010 By Delia

Colourful, taste and cheap to make, this dish makes a superb mid-week supper, especially when served with rice.

Because of the time taken to soak, pre-cook and cook, it’s best to plan well in advance, and then use a slow cooker, left on all day whilst you’re out. Make sure you vigorously boil the Kidney Beans and Black beans to destroy the toxins that are in them.

To Serve 6
2tbsp Corn Oil
1 Onion, chopped
1 Garlic Clove, finely chopped
1 Fresh Red Chilli, finely chopped (deseed if you want less heat)
1 Yellow Pepper, deseeded and chopped
1tsp Ground Cumin
1tbsp Chilli Powder
115g Dried Red Kidney Beans
115g Dried Black Beans
115g Dried Pinto Beans
1l Vegetable Stock
1tbsp Sugar
Salt and Pepper

1. Heat the Oil in a large, heavy-bottomed Saucepan and add the Onion, Garlic, Chilli and Yellow pepper and cook over a medium heat, stirring occasionally for five minutes. Mix in the Cumin and Chilli Powder, and stir for one to two minutes. Add the drained beans and stock and bring to the boil and keep boiling for fifteen minutes.
2. Pour the mixture to the Slow Cooker, cover and cook for around ten hours until the Beans are tender – if you’re leaving it for the entire day, it’s worth putting a little extra liquid in to make sure it doesn’t dry out too much.
3. Season with Salt and Pepper, ladle a third into a bowl, and mash well using a Potato Masher. Return the mashed beans to the Slow Cooker, and stir in well with the sugar.
4. Serve, sprinkled with Chopped Fresh Coriander

Photo Courtesy of: KSDigital

Beef with Chilli and Black Bean Sauce

December 3, 2010 By Delia

Since we’re getting all Christmas-y, here’s a completely non-related dish guaranteed to get you in the mood for festivities!

Okay, so it’s not exactly a Turkey Dinner, with all the trimmings, but it’s a very nice treat – especially with a nice, thick, sticky sauce…mmm! Serve with fresh cooked rice or noodles

To Serve 4
600g Beef Fillet, cleaned of any fibres, cut into thin slices
1/3 Cup Oil
2tbsp Spring Onions
2tbsp Dry Sherry or Dry Vermouth
1tsp Salt
1tsp Sugar
½ Red Pepper, cut into thin strips
1 small Red Onion, thinly sliced
1 heaped tbsp Ginger, cut into thin strips
3 Garlic Cloves, finely chopped
2tbsp Dry Sherry, or dry white wine
2tbsp Black Bean Sauce, from a jar
1tbsp Vinegar
1/2tsp Sesame Oil
2 large red Chilli Peppers, cut into diagonal pieces

1.       Mix the Meat with two tablespoons of the Sherry (or Vermouth), Salt and Sugar, and keep covered in the fridge for thirty minutes.
2.       In a large, heavy pan or wok, heat some of the oil until very hot, and fry half the Meat for thirty seconds, and then repeat with the other half of the meat.
3.       Fry the Onion, Ginger and Garlic for thirty seconds, before adding the Meat back to the Wok, with the remaining Sherry and stir until warmed through.
4.       Add the Black Bean sauce, Sugar, Soy Sauce, Vinegar and Sesame Oil to the pan, and continue cooking for another minute.
5.       Finally add the Chilli Peppers and Pepper to the pan, and continue stirring for another thirty seconds, before serving.

Photo Courtesy of: Avlxyz

Bean and Tuna Salad

November 9, 2010 By Delia

A low calorie, low fat salad, which is beautifully tasty, a whole mix of textures and tastes bursting out of every mouthful you take. Very quick and simple to make, and serve with crusty, warm French bread, Ciabatta or rolls.

This makes a great starter to a simple, traditional Italian Meal – serve as a starter to Meatballs or other pasta dishes

To serve 4

5 tbsp Olive Oil

2 tbsp White Wine Vinegar

1 tsp Dijon Mustard

1 tsp Clear Honey

2 tbsp chopped Parsley

600g Cannellini Beans, drained and rinsed off

370g Tuna Chunks

1 Red Onion

250g Baby Plum Tomatoes

1. Whisk the Oil, Vinegar, Mustard and Honey together.

2. Stir in the Cannellini beans and Parsley, and mix well. Season with Salt and Pepper to taste.

3. Drain the Tuna (two cans should be enough), and break the chunks into large flakes.

4. Add the Tuna flakes, Red Onion (sliced into thin pieces) and halved Baby Plum Tomatoes.

5. Divide into four bowls, and serve with the crusty bread.

For different tastes, try changing the type of beans used, or try adding diced Peppers, finely sliced Cucumber or Celery.

Photo courtesy of: avlxyz