Beans for tea

Asked to cook dinner;
Sure, that's cool
what's in the cupboard
(looks in the cupboard, nothing but beans)

beans it is then.

I am sure this occasion has happened to many, the attempt at constructing a tasty meal out of beans. Although beans on toast it a great breakfast staple its not exactly the most gastronomic of dishes eh? However although not always celebrated fine dining the humble bean is a health bundle of joy, staying true to the rhyme 'beans, beans good for your heart the more you eat them the more you..'. Beans are full of fiber and protein keeping you full, controlling blood sugar levels and helping you build and repair muscle. So here is a recipe up your sleeve that is nutritious, cheap and is basically made completely out of your cupboard staples. 

Smokey bean stew and home made seed and herb flat breads with cool garlic, mint and coriander dip (all vegan)

 Flat breads

Ingrediants
150g seeded bread flour
50g whole meal flour
50g corn meal
3 tbsp of favourite oil ( garlic or herb infused oils will work nicely too)
140 ml warm water
1 tbsp of agave
1 tsp of salt
7g of yeast

-Mix water and agave together, add yeast and set aside to ferment for 10 mins.
- Meanwhile mix together flours and cornmeal in a big bowl. If you don't have all these flour you can just make up 250g worth of any bread flour combination. Add salt to one side of the bowl and the water/yeast and oil to the other. using your hands bring together to a dough and knead till smooth and elastic.

- Leave in a covered oiled bowl for an hour in a warm place to rise. Then knock the air out of it and knead again break in to golf ball sized balls.
- Roll out the balls into very flat circula disks. Brush with oil and cook on a hot plate or large flat frying pan. Season with salt and pepper.

Smokey Bean stew

Ingredients
1 large carrot
1 large stick of celery
1 large onion
1 green bell pepper
2 cloves of garlic
8 button mushrooms
1 can of baked beans
1/2 can of mixed beans
1 can of crushed tomatoes
1 cup of stock
1 heaped  tbsp of smoked paprika
1 heaped tbsp of favorite Mexican spice blend
2 tsp of mustard
1 tbsp of dark agave/treacle
1 tbsp of soy sauce
1 tbsp of tomato purree

- Dice your carrot, celery, onion, garlic and bell pepper. Add to a large pan with a little oil. Saute for 10 mins till the vegetables are browning ever so slightly on the edges. Add the tomato puree and saute for 5 mins adding the spices 1-2 mins before the end. de-glaze with the stock.

pouring shot.

- Add your agave/treacle, soy sauce, mustard and tomatoes and let the mixture reduce till its the consistency of tomato ketchup.
- Slice your mushrooms and add to the pan along with the beans. Cover and cook till the beans are soft and the mushrooms are cooked through. Serve when ready, you can have this stew sitting on the stove all day it only gets better.

Cool garlic, mint and coriander Dip

Ingredients
1 cup vegan plain yogurt
hand full of mint
hand full of coriander
half a clove of garlic
pinch of coarse salt

-In a pestle and mortar add garlic, salt, and some of the mint and coriander (reserving some for garnish later).

- Grind till a thick paste is formed. Add the vegan yogurt and combine.
- Tear up the the rest of the herbs and stir through or place on top to garnish the dip.

All together! Hozaa amigos, enjoy your beans