Friday, April 20, 2012
Black Eyed Beans
Blacked eyed beans are by far my favourite from the bean family. Their black 'scar' caused from the beans being joined at the pod seems a little daunting, but none the less there is nothing to fear (it is just a mark).
These beans are an excellent source of fiber, potassium, protein and they are extremely low in fat and calories making it suitable for those aiming to shed some pounds. This legume makes for a delicious meal and to add to it's benefits it also helps us women in time of need with Iron levels. The natural amounts of iron in these produce helps to prevent anemia and fatigue.
Check out my favourite quick and easy Black eyed bean recipe from BBC Food. This one is extremely suitable after a long day in the office as it is little fuss:. Before beginning this recipe remember to pre-soak the beans overnight, however if this is too late you can use a quick soak method which consists of pouring dry beans into boiling water and boiling for 2 minutes. Remove them from the heat and allow to stand for 1 hour. Discard soaking water and continue with cooking.
Black-eyed bean wraps with yoghurt and mint dressing veg.
4 cherry tomatoes
1 tbsp balsamic vinegar
3 tbsp olive oil
½ onion, peeled, chopped
55g/2oz sweetcorn kernels
½ tsp chopped Scotch bonnet chilli, seeds removed
55g/2oz canned black-eyed beans, drained, rinsed
salt and freshly ground black pepper
3 ready-made flour tortillas
3 tbsp Greek-style yoghurt
1 tbsp chopped fresh dill
Preheat the oven to 200C/400F/Gas 6.
1. Place the tomatoes into a small roasting tin, drizzle over the balsamic vinegar and half of the oil and roast in the oven for 5-10 minutes, or until softened and golden-brown.
2. Heat one tablespoon of the remaining oil in an ovenproof frying pan over a medium heat and fry the onion, sweetcorn and chilli for 5-6 minutes. Add the beans and cook for a further 1-2 minutes, or until heated through. Season, to taste with salt and freshly ground black pepper.
3. Divide the black-eyed bean mixture among the three tortillas, top with the roasted tomatoes and roll the tortillas up.
4. Heat the remaining tablespoon of oil in the frying pan used to cook the black-eyed beans and fry the stuffed tortillas for 1-2 minutes on each side, or until golden-brown. Transfer to the oven to bake for 4-5 minutes.
5. Serve the stuffed tortillas stacked on a plate with the yoghurt spooned alongside. Sprinkle with the dill.
How do you like your black eyed beans?