Black beans are found in cuisine around the world from India to Spain, to Latin America, and beyond.
➡️ I’ll be using this protein-rich ingredient to make stuffed pitas with a flavour that is somewhat reminiscent of Mexican black beans.
Let’s step into the kitchen and get started!
I’ll start by caramelizing the white onion, and adding ginger and garlic before I mix in the cooked beans and seasoning.
➡️ It takes time to get the onions just right, but this is a great excuse to focus on one thing and let your worries slip away as the aroma fills your kitchen.
In the end, you’ll also have great filling for your pita bread and a guilt-free vegan meal!
💬 What are some traditional recipes from your culture that use black beans? Let me know in the comments below!
☑️ Creamy Avocado Dip/Dressing: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-LadEfcuqOd0.html
☑️ Oil-free Cauliflower Mayonnaise recipe: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-CWB6RABirmA.html
▶️ INGREDIENT LIST:
1 can (540ml) of cooked black beans - 2 cups (340g) drained black beans(unsalted preferably)
3 to 4 tablespoons cooking oil (I have used olive oil)
2 cup Onion (275g) finely chopped (1 large onion 350g by weight with skin on)
1 tablespoon finely chopped garlic (4 - 5 garlic cloves)
1 tablespoon finely chopped ginger (1/2 inch ginger)
Salt to taste ( I have added 1/2 + 1/4 teaspoon of pink Himalayan salt because I am using unsalted beans, if you are using the salted kind adjust the quantity accordingly)
1 teaspoon paprika
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper (OPTIONAL)
1/4 cup Water (add a bit more water if you think the beans are too dry, use your judgement)
Lemon juice to taste ( I have added 1+1/2 tablespoon on lemon juice, personally I like it slightly sour but you do you)
Whole wheat pita (medium size)
▶️ METHOD:
Add oil to a heated pan. Add the onion and salt and cook on medium-high until the onions start to caramelize. It’s important that you add salt at this point, this will help the onion to release the water and cook faster, it will take about 5 to 6 minutes approximately.
Once the onion starts to caramelize, reduce the heat to medium-low, now add the finely chopped ginger and garlic. Cook until the onions are golden brown in colour it will take about 3 to 4 minutes. Cooking in medium- low heat will help the onions to cook more evenly without burning it.
Once the onion looks golden brown right away add the cooked black beans and mix well. Add paprika, ground cumin, cayenne and mix thoroughly. Now increase the heat to medium-high and fry the beans until they are little crispy, for about 1 to 2 minutes. Add the water and mix again. Adding a tiny bit of water will keep the beans moist. Now turn off the heat. Add lemon juice, mix and then mash the beans with a potato masher.
Cover and set it aside to slightly cool down. It’s important that you cover the lid, this will prevent the beans from drying out. (If you think the beans looks/tastes dry, add a tiny bit of olive oil).
Now cut the pita in half and fill the pita pockets with the bean mix (about 3 to 4 tablespoons each). Brush one side of the pita with oil and then place it on a heated pan, grill on medium to medium-high heat for about a minute. Brush the other side with oil and flip and grill for another minute. Serve hot with your favourite dip.
▶️ IMPORTANT TIPS:
- It's really important to take the time to cook the onions to golden brown that's were all the flavour comes from for this dish
- Every stove is different to the cooking time and heat may vary so adjust accordingly
- Make sure not to over do the quantity of ginger otherwise the filling may get bitter
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Here you will find easy and nourishing plant-based / vegan recipes for your everyday cooking. I draw my inspiration from both centuries-old classics, traditional recipes, and modern dishes from every continent and have spared no expense when it comes to having the best equipment to create a sensory experience that is as near to being in my own kitchen as possible.
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25 ноя 2021
