400g can of red kidney beans, drained and rinsed
400g can of chickpeas, drained and rinsed
400g can of cannellini beans, drained and rinsed
1 red onion, finely chopped
1 small cucumber, peeled and diced
1 small red pepper, seeded and diced
1 small yellow pepper, seeded and diced
2 stalks of celery, chopped
60ml chopped parsley
60ml olive oil
45ml apple cider vinegar
45ml brown sugar
5ml dried basil
salt and pepper
Combine all the ingredients in a bowl and mix. Pour over the dressing and toss to combine.
DRESSING: Combine the ingredients in a screw-top jar and shake until the sugar has dissolved.
QUESADILLAS WITH BEANS AND AVOCADO
400g can of kidney beans, drained and rinsed
125ml prepared spicy tomato salsa
4 spring onions, chopped
4 flour tortillas
about 500ml grated cheese (use a mixture of cheddar and mozzarella)
60ml chopped coriander leaves
1 avocado, peeled and sliced
Mash the beans using a potato masher or fork. Mix with the salsa and spring onions. Place one tortilla in the base of a nonstick frying pan. Sprinkle with a layer of cheese.
Spoon on half the bean mixture and spread it over the tortilla. Add half the slices of avocado, sprinkle with lemon juice and season. Sprinkle over some chopped coriander. Add another layer of cheese and top with a tortilla.
Turn on the heat and cook until the base of the tortilla is golden brown and the cheese is melting.
Carefully slide the tortilla out of the pan on to a plate. Place the pan over the uncooked side and flip it into the pan. Place it back on the heat and cook until golden brown on that side.
Slide the quesadilla out of the pan and serve sliced into wedges while still warm.
Repeat to make two quesadillas.
BUTTERNUT AND BEAN STEW
45ml olive oil
1 onion, chopped
10ml chopped garlic
2-3 stalks of celery, chopped
2 carrots, peeled and diced
7ml ground cumin
7ml ground coriander
500g butternut, diced
400g can of chopped tomatoes
400g can of red kidney beans, drained
250ml vegetable stock
60ml chopped coriander
Heat the olive oil in a large saucepan and fry the onion, garlic, celery and carrots until soft. This will take about 15 minutes.
Add the spices and cook for a minute. Add the butternut, tomatoes, beans, stock and seasoning and simmer, covered, for 20-30 minutes until the butternut is soft.
Stir in the coriander and serve.
TORTILLA CUPS WITH TUNA AND BEAN SALAD
oil for frying
185g can of tuna, drained and flaked
1 small red onion, chopped
1 avocado, peeled and diced
a handful of rocket leaves
30ml olive oil
15ml lemon juice
5ml Dijon mustard
If the flour tortillas are quite large, then trim them to about 18cm in diameter. Heat the tortillas briefly to make them pliable then press the tortilla rounds into a mega muffin pan to form a cup shape.
Place them in the oven at 180ºC for 10 minutes until pale golden brown. Remove and cool in the pan. They will become firm and hold their shape.
Cut the trimmed pieces of tortilla into little squares. Heat shallow oil in a small saucepan and fry these pieces until golden brown. Drain on paper towel. Set aside.
Combine the tuna, beans, onion, pepper and avocado pear, and toss to combine. Pour over dressing to moisten. Fold in a handful of the fried tortilla squares. Line the tortilla cup with a few rocket leaves and divide the tuna salad between the cups. Serve immediately.
DRESSING: Combine all the ingredients and mix.
CHORIZO, RICE AND BEANS
200g chorizo sausage, sliced
5ml chopped garlic
375ml brown rice
500ml chicken stock
400g can of kidney beans, drained
Heat the oil and fry the chorizo for 2-3 minutes. Add the onion and garlic and fry for another 2-3 minutes.
Stir in the rice. Add the stock, kidney beans and seasoning. Cover and simmer for 30-40 minutes until the rice is tender. Stir in the parsley and serve.
RED BEAN DIP
1 small red chilli, seeded and chopped
5ml ground cumin
5ml ground coriander
15ml tomato paste
40-50ml olive oil
15-20ml lemon juice
Heat the olive oil in a frying pan and cook the onions, garlic and chilli until soft.
Add the spice and cook for a minute. Add the tomato paste and kidney beans and simmer for a minute. Remove and cool slightly.
Put the mixture into a food processor or blender, add the olive oil, lemon juice and seasoning and puree to form a chunky paste.
Pour into a serving dish and serve with fried tortilla wedges or crudités. - The Star