Wednesday, 28 July 2010

Caribbean black beans with rice and mangos (3 colours)


I've never had mango in a savoury meal before - it was absolutely wonderful. I'll definitely be making this again soon.

Ingredients
Black beans - 300g, soaked overnight
Olive oil - 1 tbsp
Onion - 1, finely chopped
Garlic - 2 cloves, finely chopped
Red bell pepper - 1, seeded and chopped
Green chilli - 1, seeded and finely chopped
Ginger - 1 inch, peeled and finely chopped or grated
Allspice - 0.5 tsp
Ground cumin - 0.5 tsp
Oregano - 0.25 tsp
Brown sugar - 0.5 tsp
Water - 0.5 pints

Long-grain rice - 300g
Mango - 2 large ripe, skin and stones removed and diced

Methods
1) Drain the black beans and rinse well. Place in a large pan with plenty of cold water and bring to the boil. Boil for 10 minutes, removing any foam with a slotted spoon and then reduce the heat. Cover and simmer for a further 30 minutes.
2) 10 minutes before the beans have finished cooking, fry the onion, garlic, red pepper and chilli pepper in the olive oil until softened. Add the ginger, allspice, oregano and cumin. Stir and cook for a further 2 minutes.
3) Drain the beans and then add them to a slow cooker with the sugar and water. Stir in the onion/pepper mixture and cover. Cook on low for 6-8 hours, checking regularly after 5 hours in case you need to add a bit more water.
4) 25 minutes before serving cook the rice in a pan, drain and then add to the slow cooker with the diced mango. Stir and cook for 10 minutes. Serves 4.

Tuesday, 27 July 2010

Tuna fishcakes (1 colour)


Ingredients
Onion - 1 large, chopped
Potatoes - 3 large, peeled and quartered
Tuna - 185g can in sunflower oil (not drained)
Plain flour for coating

Methods
1) Boil the potatoes for 20 minutes until tender. Meanwhile combine the tuna (and the oil it came in) with the onion in a medium sized pyrex bowl.
2) When the potatoes are cooked, drain, mash and add them to the bowl. Mix well.
3) Heat some butter or margarine in a frying pan over a medium heat. Meanwhile form the tuna mixture into 6 burger shapes and coat in the flour.
4) Fry for 10 minutes until golden brown, turning occasionally. Serves 2.

Lemon syrup cake (1 colour)


This is a really easy cake to make. I find it tastes best warm (you can reheat it in the microwave) as that makes it slightly softer, but it can also be eaten cold. The original recipe stated to use candied lemon peel, but I often put orange or lime peel in instead.

Ingredients
Eggs - 3
Butter - 175g, softened to room temperature
Self raising flour - 175g
Caster sugar - 175g
Ground almonds - 50g
Candied peel - 50g, chopped
Lemon - grated rind
Lemon juice - 2 tbsp

For the syrup:
Caster sugar - 175g
Lemon juice - from 3 lemons
Water - 75 ml

Methods
1) Put all the cake ingredients together in a large bowl, mix and beat for a couple of minutes until light and fluffy.
2) Tip the mixture into an 8 inch round cake tin and bake at 180°C for 1 hour or until golden and a skewer comes out with no mixture on.
3) Meanwhile make the syrup by heating the sugar, water and lemon juice in a small pan. Stir until the sugar has dissolved and then boil for 2 minutes.
4) Turn the cake out onto a plate and prick the surface with a fork. Pour over the syrup and leave to soak for 30 minutes. Serves 6-8.

Friday, 23 July 2010

Bean enchiladas (3 colours)

Ingredients
Olive oil - 1 tbsp
Onion - 1, chopped
Garlic - 2 cloves, crushed / finely chopped
Green pepper - 1, chopped into small pieces
Jalapeno peppers - 1 dessert spoon (or less if preferred), finely chopped
Dried pinto beans - 85g, soaked overnight
Dried butter beans - 85g, soaked overnight
Chopped tomatoes - 400g can
Passata - 225g
Flour tortillas - 4
Cheddar cheese - 50g, grated

Methods
1) Cook the beans in separate saucepans as per the instructions on the packets.
2) Heat the oil in a large frying pan. Fry the onion and garlic for five minutes. Add the cook beans and mash slightly. Add the chopped tomatoes, green and jalapeno peppers and cook for 10 minutes.
3) Add a quarter of the mixture to each tortilla, roll up and place in a baking dish, seam-side down.
4) Pour the passata over the tortillas (sprinkle with a little cayenne pepper if you want them a bit more spicy) and then top with the cheese. Cover with foil and place in the oven at 180°C for 30 minutes. Serve with salad. Serves 2.

Thursday, 22 July 2010

Nigerian bean stew with peanut sauce (3 colours)


Ingredients

Olive oil - 3 tbsp
Onion - 1, finely chopped
Garlic - 2 cloves, finely chopped
Dried kidney beans - 275g, soaked overnight
Green pepper - 1, seeded and cut into small dice
Tomato passata - 250 ml
Peanut butter - 1.5 tbsp
Lemon juice - 1 tbsp
Cayenne pepper - 1/4 tsp
Ground cumin - 1 tsp

Methods
1) Drain the kidney beans and place in a large saucepan with 2.5 pints of water. Bring to the boil. Reduce the heat, cover and cook gently until the beans are tender (around 2-2.5 hours). Set aside, but do not drain.
2) Fry the onion, garlic and green pepper on a medium heat until the onion has turned translucent. Add the cumin, stir and then add the tomatoes, lemon juice, cayenne pepper and 120 ml of water. Simmer gently, stirring occasionally for 15 minutes.
3) Put the peanut butter in a small pyrex bowl. Slowly add six tablespoons of the liquid from the kidney beans, stirring as you go. Pour the peanut mixture back into the pan of beans. When the tomato mixture has finished cooking, add it to the opan of beans. Stir and then simmer gently for 10 minutes. Serve with rice and greens. Serves 4.

Potato koftas with spicy bean sauce (4 colours)


We found that this makes sauce for two, but probably enough potato koftas for three unless you're really hungry.

Ingredients
Potatoes - 450g, chopped
Chilli powder - pinch
Cornflour - 3 tbsp
Lemon juice - 2 tbsp
Dried breadcrumbs - 50g
Oil for deep fat frying

Olive oil - 1 tbls
Onion - 1, chopped
Garlic - 1 clove, crushed / finely chopped
Sweetcorn - 198g can, drained
Kidney beans - 200g can, drained
Chopped tomatoes - 400g can

Methods
1) Boil the potatoes for 10-15 minutes until tender. Drain, mash and set aside.
2) Heat the oil in a frying pan. Add the onion and fry for 5 minutes until softened. Add the garlic and tomatoes and stir. Bring to the boil and then simmer for 20 minutes until the sauce is thick.
3) Begin heating the oil for the deep fat frying. Add the lemon juice, cornflour and a pinch of chilli powder to the mashed potato and mix well. Form the potato mixture into balls about the size of walnuts and roll them in the breadcrumbs to coat.
4) When the oil is hot, add the potato balls in batches and fry until golden brown. Drain them on kitchen roll while the rest are cooking.

5) Meanwhile, add the kidney beans, sweetcorn and a pinch of chilli powder to the tomato sauce. Warm until heated through.
6) Spoon the sauce onto plates and then top with the koftas. Serves two.

Wednesday, 21 July 2010

Tuna melt muffins (2 colours)


Ingredients
Tuna - 1 can in sunflower oil, drained
Wholemeal muffins (bread) - 3, halved
Tomatoes - 2 large, sliced
Spring onions - 2-3, thinly sliced
Celery - 2 sticks, chopped
Mayonnaise - 2 tbsp
Red cheese - 1/2 pack, grated

Methods
1) Mix the tomatoes, spring onions, celery and tuna in a small bowl. Add the mayonnaise and stir well.
2) Place the muffin halves on a grill with their cut-sides up. Grill until golden brown. Spoon the tuna mixture on to the muffins and then top with grated cheese.
3) Grill on low-medium for 10 minutes until the tuna mixture is warm and the cheese has melted. Makes six half muffins suitable for two hungry people.

Tuesday, 20 July 2010

Raspberry Sherbert (1 colour)


This makes quite a lot of ice cream compared with some of the other recipes I've tried recently. I might try adding a tablespoon full of vodka next time to see if it stops it from freezing so solid - it took a good 40 minutes defrosting each time we ate it before it was soft enough to spoon. Well worth the wait though.

Ingredients
Frozen raspberries - two 300g packs, defrosted on a large plate/bowl
Creme fraiche - 500 ml
Caster sugar - 175 g
Water - 1/4 pint

Methods
1) Heat the sugar and water in a small pan, stirring until the sugar has dissolved. Bring to the boil and then set aside to cool.
2) Put 350g of the raspberries in a food processor or blender and process to a puree. Place a sieve over a large pyrex bowl and then press through the raspberries to remove the seeds. Add the cold sugar mixture to the raspberries and stir. Chill the mixture until it is very cold.
3) Add the fromage frais to the raspberry mixture and whisk until smooth. Cover the bowl with foil and put in the freezer for 2 hours. Beat lightly with a whisk and then return to the freezer for another 2 hours.
4) Add the remaining raspberries to the partially frozen sherbert and then freeze for 2 hours or until firm. Serve with extra raspberries
Serves 6-8.