HomeMy WebLinkAboutThe Huron Expositor, 1994-08-17, Page 51i
Bean Festival, August 17, 1994 = Page 35A
29th Bean Festival Souvenir Edition
Unique bean recipes delight cooks
Garbanzoe In Tomato
Sauce
Garbanzo beans, also called
chick peas, are a protein -
filled addition to any recipe.
They are commonly avail-
able canned or dried. If pur-
chased dried, they will
require 2 to 3 hours cookin.
1 large onion, cut into thin
wedges
2 cloves garlic, minced
1 tbsp. olive oil (15 ml)
1 can (28 oz./796 mi) gar-
banzo beans (chick peas),
drained
1 1/2 cups canned crushed
tomatoes (375 ml)
1/2 tsp. salt (2 ml)
1/2 tsp. pepper (2 ml)
1/2 tsp. dned thyme (2 ml)
1/4 tsp. cayenne pepper (1
ml)
1 bay leaf
Garnish: chopped fresh pars-
ley
In large saucepan on medi-
um-high heat, cook onion
and garlic in oil for about 5
minutes, or until tender.
Add garbanzo beans; cook
for 3 to 4 minutes. Add
tomatoes and seasonings;
cook on low heat for about
25 minutes. Serve garnished
with chopped parsley.
Preparation: 10 minutes
Cook 25 minutes
Yield: 4 servings
From Eat Well, Live Well -•
Canadian Dietetic Association
Guide to Healthy Eating.
Spicy Vegetable
Enchiladas
These enchiladas will be
softer if cooked in the
microwave and crisper if
cooked in a conventional
oven. Add hot pepper sauce
or Mexican salsa to suit your
taste.
1 can (14 oz./398 ml) kidney
beans drained
1 can (14 oz./398 ml)
crushed tomatoes
1 cup firm tofu, cubed (250
1/2 cup finely chopped
peanuts (125 ml)
2 tbsp. Mexican Salsa or hot
sauce (25 ml)
1/2 tsp. chili powder (2 ml)
1/2 tsp. salt (2 ml)
6 large soft corn or flour tor-
tillas
1 cup shredded Monterey
Jack or Cheddar cheese (250
ml)
In saucepan, combine kid-
ney beans, tomatoes, tofu,
peanuts, salsa and season-
ings; heat until hot and bub-
bling, stirring constantly to
prevent sticking.
Spread filling evenly over
tortillas; around filling. Place
seam side down on a baking
sheet; sprinkle with cheese.
Bake in 350°F (180°C) oven
for about five minutes, or
microwave on high (100 per
cent) for about 3 minutes, or
until cheese melts.
Preparation: 15 minutes
Cook 3 to 5 minutes
Yield: 6 large enchiladas
From Eat Well, Live Well -
Canadian Dietetic Association
Guide to Healthy Eating.
Magic Meatless Casserole
Since brown rice requires
about 45 minutes cooking
time, it is a good idea to
cook a larger amount than
you require and freeze it for
recipes like this one. Voile,
this side -dish can be ready in
minutes instead of one hour.
1 cup brown rice (250 ml)
3 3/4 cups water, divided
(925 ml)
1 cup sliced celery (250 ml)
1/2 cup chopped onion (125
ml)
2 tbsp. vegetable oil (25 ml)
1 can (19 oz./540 ml) toma-
toes
2/3 cup chopped ripe olives
150 ml)
2 tbsp. all-purpose flour (25
ml)
2 tsp. chili powder (10 ml)
1 tsp. salt (5 ml)
1/4 tsp garlic powder (1 ml)
1 cup frozen peas (250 ml)
2/3 cup shredded Cheddar
cheese (150 mi)
In saucepan, bring 3 cups
(750 ml) water to boil. Add
rice. Cook, covered, for 45
minutes, or until rice is ten-
der and water is absorbed.
Meanwhile, in medium
saucepan on high heat, cook
celery and onion in oil for
about five minutes, or until
tender. Add tomatoes and
olives; bring to boil. Mix
flour, seasonings and
remaining water; stir into
hot mixture. Cook for about
three minutes, or until thick-
ened. Stir in frozen peas.
Pour half sauce mixture
into an 8 -cup (2-L) casserole.
Top with cooked rice and
remaining sauce. Sprinkle
with cheese. Bake at 350°
(180°C) for about 20 min-
utes, or until heated
through.
Preparation: 45 minutes
Cook: 25 minutes
Yield: 6 servings
From Eat Well, Live Well -
Canadian Dietetic Association
Guide to Healthy Eating.