Tag Archives: red beans

South American Bean Cakes with Arepa Bun and Tomato Chilli Salsa

19 Apr

 As promised, here is what to make with the rest of that can of kidney beans. I first made this recipe for Brazilian Bean Croquettes last summer during the World Cup. I decided I was going to make a lunch and dinner every day from the countries that were playing in the afternoon or evening game. It was quite a challenge especially being vegetarian but I really started to enjoy it and we ate some amazingly diverse food. From Cape Malay Samoosas, Jollif Rice from Ghana, German potato pancakes but the most memorable were these Bean Cakes from Brazil.

I have adjusted the original recipe slightly because it included breadcrumbs. As you know I am going gluten-free this month so no breadcrumbs for me. I used chickpea flour instead to coat the cakes but the breadcrumbs definitely give it extra crunch, so you decide.

To keep with the South American theme I wanted to try making Arepas. Arepas are a kind of bread pattie made from a special type of cornmeal. They are very popular in Venezuela, Columbia and the rest of Latin America. They can be grilled baked or fried and are usually stuffed or topped with cheese, eggs, meat or fish. Not that I needed any encouragement to try making these but the packet of the cornmeal is irresistable.

How cute? I actually bought the packet without realising it was for making Arepas just because I like the design. It’s not normal corn flour or cornmeal its precooked. Just look out for this packaging. You can’t miss it.  It’s really easy to make the arepas you just add hot water and salt to the corn meal and bring it together to form a stiff dough. Cut it into four then roll them into balls.

Wet your hands with some more hot water and roll the ball in your palm until smooth. Then press it out into a disc shape. Using more hot water (to glue it)  if it starts to crack at the edges.

To cook them I just heated a little oil in a frying pan and cooked them for 6 -7 minutes turning occasionally until they have what the Latin Americans call a cara (face).  And they really do develop a face, it’s hilarious…

I may have had the heat a little too high, but you get the idea.  Take them out of the pan and then keep them warm/continue cooking them for five or 10 minutes in the oven. Then slice like an English muffin. You can fill them with whatever you like but these bean cakes are great topped with a spicy tomato chilli salsa & some mashed avocado with lime juice.

Add some leaves and the spicy bean cake and you have a delicious vegan, gluten-free  Brazilian burger in a bun. Sometimes you need this kind of food. The kind of food you eat with your hands in front of the football. Or is it just me?

Brazilian Bean Cakes

makes 4 small cakes enough for 2 people, vegan, gluten-free

  • about 300 gr red beans, rinsed and drained
  • 4 or 5 tbsp tomate frito (tomato puree, passata)
  • 1 tbsp olive oil
  • salt & black pepper
  • 1 small onion, finely chopped
  • 2 tbsp chickpea flour plus extra for dusting
  • 1 red chilli, deseeded & chopped
  • 2 tsp dried oregano
  • a handful of chopped fresh coriander

Blend the beans and tomate frito (puree/passata) in a bowl or food processor. Heat the oil over a medium high heat and fry the onion with a pinch of salt until well browned (5- 8 minutes).  Stir the chickpea flour into the onions then add the bean puree, oregano, chilli, coriander and season well with salt & black pepper.

Cook until the mixture holds it’s shape and comes together. Cool, covered in the fridge then shape into 4 patties. Put some chickpea flour on a flat plate and roll and dust the cakes with the flour while shaping them. (You can also roll in flour, egg & breadcrumbs if you want) Then put them back in the fridge to chill.

Heat 2 or 3 tbsp olive oil in a large frying pan over a medium heat and cook until browned on both sides. About 3 minutes a side.

Arepa Buns

makes 4, vegan, gluten-free

  • 300 ml hot water
  • 1/2 tsp salt
  • 225 gr masa harina flour (precooked corn flour see photo above)
  • about 1 tbsp oil for frying

Mix the flour and salt in a large bowl and gradually add the hot/warm water, mixing with a wooden spoon to form a stiff dough. Leave to stand for 5 minutes.

Preheat the oven to 200 C. Knead the dough for a couple of minutes then cut into four and roll into balls. You may need to wet your hands with some more hot water to make it easier. Flatten the balls with the palm of your hands into discs about 3 inches in diameter about 3/4 inch thick. Use the hot water to smooth out any cracks around the edges.

Heat the oil in a large frying pan over a medium heat and fry the arepas for about 6-8 minutes turning 3 or 4 times until they are golden & crispy and have a cara, face. Drain on paper towels then put in the oven for 5 – 10 minutes while you cook the bean cakes.

Tomato Chilli Salsa & Avocado Puree

enough for 4 bean cake arepas, vegan, gluten-free

  • 1/2 onion, chopped
  • 1 tomato, chopped
  • 1 red chilli, chopped
  • 1 small clove garlic/ young garlic green parts, chopped
  • 2 tbsp vinegar
  • 1 tbsp olive oil
  • the juice of 1/2 lime
  • a handful of fresh coriander, chopped
  • 1 tbsp tomate frito (tomato puree/passata)
  • salt & black pepper

Blend everything together in a bowl or processor. Check seasoning and add more salt/lime juice/olive oil if necessary.

  • 1 small avocado
  • the juice of 1/2 a lime
  • salt & black pepper
  • chilli oil

Put everything in a bowl and mash together with a fork. Taste for seasoning.

To serve cut the arepa through the middle, spread tomato chilli salsa on one side and the avocado puree on the other. Put the bean cake in the arepa, add some leaves, close, squash down and devour, trying not to get tomato salsa down your front…..!

Avocado Bean Salad With Lime, Cumin and Coriander Dressing

18 Apr

I just had to share with you my latest “go to” lunch salad. It’s quick, easy and delicious. It’s also vegan & gluten-free but that’s not the point. The point is that I’ve had it for the past three days and I still love it. That is a record for me as I have an extremely short attention span when it comes to food. I get bored really quickly, I need new things all the time. So here it is my new favourite salad, until I get bored and find another one…..

Avocado Bean Salad with Lime, Cumin & Coriander Dressing

serves 1, vegan, gluten-free

  • a big handful of rocket/mixed leaves
  • 1 small avocado, stone removed and chopped
  • the juice of 1/2 a lime
  • 1o0 gr cooked red beans or pinto beans, drained & rinsed
  • 1 spring onion/scallion, finely chopped
  • 1 spring garlic, green parts, finely chopped
  • 6 cherry tomatoes, halved or quartered
  • 1/4 tsp ground cumin
  • 1/4 tsp ground coriander
  • 1/2 tsp dried oregano
  • 1 or 2 tbsp extra virgin olive oil
  • salt & black pepper
  • a handful of sunflower seeds
  • fresh coriander leaves

Put the salad leaves in a large bowl with the chopped avocado and squeeze the lime juice over the avocado to stop it turning brown.  Add the rest of the ingredients apart from the sunflower seeds & coriander leaves and toss with your hands to coat everything evenly. Pile the salad into a bowl or large plate and top with the sunflower seeds & coriander leaves. Serve with an extra wedge of lime on the side if you like.

This would be really good with an ice cold bottle of lime wedged Coronita or even a classic Margarita…….Salut!

I have a fantastic recipe for the rest of the can of beans that I will post in the next few days , so save them. Get ready for South American Bean Cakes with Arepa Bun and Tomato Chilli Salsa…!!

Mexican Squash and Red Bean Chilli with lemon, coriander and sour cream

10 Mar

This is an easy vegetarian version of a Mexican chilli that is really versatile. This recipe makes a lot for two people so I always have leftovers. You can serve it on its own in a bowl with sour cream, grated cheese and fresh coriander on top (above). Or use it as a stuffing for tacos, just put some soft tortillas in the oven or under the grill to warm, pile the squash and bean chilli on one side of the tortilla, use the same toppings and fold it in half.

Or put the chilli in an ovenproof gratin dish top with nachos, and grated cheese and bake in a moderate oven for about 20 minutes until it is warmed through and the cheese is bubbling. Top with guacamole and sour cream. Or use it as a stuffing for peppers. Just remove the top, seeds and membrane from a bell pepper and spoon in the chilli filling right up to the top. Top with grated cheese, oregano and drizzle with olive oil. Bake for about 25 minutes. Or halve a long green pepper lengthways, take out the seeds etc and pile the chilli in both halves like I did with this rice dish.

My favourite is just to serve it in a bowl with a spoon and a wedge of lemon or lime in front of the TV. This is Friday night comfort food at it’s best…

Butternut Squash & Red Bean Chilli Recipe

serves 4, vegetarian, vegan without the toppings

  • 1/2 butternut squash, about 750 gr, peeled if you like and cut into 1/2 inch chunks
  • 2 tbsp olive oil
  • 1 onion chopped
  • 2 cloves garlic, finely chopped
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 1 or 2 chillis, deseeded and chopped
  • 1/4 tsp chilli powder
  • 1/4 tsp cayenne pepper
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • 1 tsp salt & 1/2 tsp black pepper
  • 1 tin chopped tomatoes 400 gr
  • 200-400 gr cooked kidney/red beans, rinsed
  • about 500 ml veg stock
  • a big handful of coriander leaves and stalks, chopped plus leaves for garnish
  • 1 lemon or lime
  • sour cream
  • grated cheese (I used Manchego)

Heat the oil in a large pot over a medium heat, add in the onions & chillis and cook for few minutes until the onions have softened and are translucent. Add in the garlic and cook for another minute, being careful not to burn the garlic. Stir in the red & green peppers, chilli powder, cayenne, cumin, oregano, coriander stalks, salt & pepper. Next add in the tomatoes, the squash cubes and the veg stock, it should just cover the squash. Bring to the boil then lower the heat and simmer for about 10 minutes.

Add in the rinsed beans, stir and cook for another 15 – 20 minutes until your squash is tender. Check for seasoning, add more salt if necessary and stir in the chopped coriander leaves. When ready to serve squeeze over some fresh lemon or lime juice and serve in warmed bowls topped with grated cheese, sour cream, and extra coriander leaves.

Sit back, relax and enjoy………..

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