Spanish Omelet with Chorizo Sausage and Fava Bean

Ingredients

8 oz frozen baby fava beans
6 eggs
3-1/2 oz chorizo sausage, outer casing removed, chopped
3 tbsp olive oil
1 onion, chopped
salt and pepper

Method

  1. Cook the fava beans in a pan of boiling water for 4 minutes. Drain well and let cool.
  2. Meanwhile, lightly beat the eggs in a large bowl. Add the chorizo sausage and season to taste with salt and pepper.
  3. When the beans are cool enough to handle, slip off their skins. This is a laborious task, but worth doing if you have the time. This quantity will take about 15 minutes to skin.
  4. Heat the oil in a large skillet, then add the onion and cook over medium heat, stirring occasionally, for 5 minutes, or until softened but not browned.
  5. Add the fava beans and cook, stirring, for 1 minute.
  6. Pour the egg mixture into the skillet and cook gently for 2-3 minutes, or until the underside is just set and lightly browned. Use a spatula to loosen the tortilla away from the side and bottom of the skillet to let the uncooked egg run underneath and prevent the tortilla from sticking to the bottom.
  7. Cover the tortilla with a large, upside-down plate and invert the tortilla onto it. Slide the tortilla back into the skillet, cooked-side up, and cook for an additional 2-3 minutes, or until the underside is lightly browned.
  8. Slide the tortilla onto a warmed serving dish. Serve warm, cut into small pieces.

Makes 8 servings as part of a tapa meal.

Source: Tapas

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Italian-style Hearty Soup with Vegetables and Beans

Ingredients

1 tbsp olive oil
1 onion, chopped
1 garlic clove, minced
3 cups low-sodium chicken broth
1 cup water
1 (540-mL) can navy beans, drained and rinsed
1/2 (796-mL) can diced tomatoes
2 cups packed chopped kale
2 cups homemade or store-bought croutons
1/2 cup chopped fresh basil
1/2 cup grated parmesan

Method

  1. Heat a large pot over medium, add oil, then onion and garlic. Cook, stirring occasionally, for 3 minutes.
  2. Add broth, water, beans and tomatoes. Bring to a boil, then reduce heat to medium-low. Simmer, covered, for 10 minutes.
  3. Stir in kale and continue simmering until kale is just tender, about 5 more minutes.
  4. Ladle soup into 4 bowls. Sprinkle with croutons, basil and parmesan before serving.

Makes 4 servings.

Source: Chatelaine magazine

Croatian-style Vegan Hummus with Sweet Potato and Chickpeas

Ingredients

4 orange sweet potatoes
1/4 tsp coarse sea salt
2/3 cup cooked chickpeas, well-drained
1/2 tsp ground ginger
2 garlic cloves
grated zest and freshly squeezed juice of 1 lemon
1/4 tsp cayenne pepper
1 tbsp coconut aminos or soy sauce, to taste
1/4 cup full fat coconut milk, or more if needed
shave coconut, unsweetened, to serve
olive oil, for drizzling
mixed micro herbs, to garnish

Method

  1. Pre-heat the oven to 200ºC (400ºF). Line baking sheet with parchment paper.
  2. Scrub, dry and prick the sweet potatoes. Rub in the salt.
  3. Place the whole sweet potatoes on the lined baking sheet and bake for 50 minutes or until the flesh is completely soft. Let cool slightly, cut in half and spoon out the flesh into a bowl. Save the skins to serve.
  4. Blend the sweet potato and chickpeas in a food processor or blender with garlic, lemon zest and juice, cayenne pepper and aminos for about one minute, until smooth, adding coconut milk to reach the desired consistency.
  5. Spoon into the reserved potato skins and sprinkle with shaved coconut. Drizzle with olive oil and scatter with mixed micro herbs to garnish.

Makes 2 to 4 servings.

Source: Winnipeg Free Press

Chinese-style Dessert with Green Bean

Ingredients

1/2 cup peeled green beans
6 oz rock sugar
2 tbsp gelatin powder
1 tbsp agar agar powder
3-1/2 cups water

Method

  1. Cover green beans completely in water, soak for 2 hours. Drain.
  2. Steam beans for 25 minutes until soften. Cool.
  3. Blend the cooked beans with 1 cup of water until pureed.
  4. Mix agar agar and gelatin powder with 1/2 cup of water.
  5. Cook rock sugar with 2 cups of water, simmer until sugar is dissolved. Add agar agar gelatin mixture and bean puree. Bring to a boil.
  6. Remove from heat, pour into a mould and cool.
  7. Refrigerate until pudding is set before serving.

Source: Cook It Easy

Peruvian-style Stewed Beef with Potatoes and Peas

Ingredients

2 white potatoes
4-1/2 lb beef (flank steak, beef shank, or beef cheek)
vegetable oil, for cooking
1 red onion, chopped
12 cloves garlic, finely chopped
pinch of cumin
1/2 cup yellow chili paste
1/2 cup chicha de jora or white wine
1 cup beef or vegetable broth (stock)
1/4 cup culantro or cilantro (coriander) juice or extract
1 teaspoon oregano
1/2 carrot, cut into 1/2-inch slices
scant 1/2 cup peas
4 tablespoons chopped culantro or cilantro (coriander) leaves
salt and pepper

Method

  1. Cook the potatoes in boiling water for 15-20 minutes, until tender. Drain and peel.
  2. Season the beef with salt and pepper. Heat 1/2 cup oil over medium heat and cook until browned. Set aside.
  3. Heat 1/4 cup oil in a pan over medium heat, add the onion and garlic and cook for about 5 minutes, stir continuously, until the onion has softened. Season with salt and pepper, add the cumin and chili paste, and cook the mixture for another 3 minutes, until fragrant.
  4. Pour in the chicha de jora or white wine and cook for 2 minutes to evaporate the alcohol.
  5. Place the browned meat in the pan and add the beef or vegetable broth (stock). Bring to a simmer, cover with a lid, and cook over low heat for 1 hour, stirring occasionally.
  6. Add the culantro or cilantro (coriander) juice or extract and oregano and cook for another 45 minutes.
  7. Add the sliced carrot and peas and cook for a final 15 minutes, until both the vegetables and the meat are tender.
  8. Stir in the boiled potatoes and chopped culantro or cilantro (coriander) leaves and serve with Peruvian corn rice and smoky blended beans.

Makes 4 servings.

Source: Peru – The Cookbook