not forget the spoon!
Ingredients (5 persons) :
- 500g azuki (beans).
- An onion.
- A carrot.
- Medium green pepper.
- Medium red pepper.
- A tomato.
- Two cloves of garlic.
- A bay leaf.
- Olive Oil 0.4 º.
- Olive oil 1 º.
- Sweet paprika (or hot).
- Salt
- Seeds poppy.
Preparation:
Leave
re-hydrated beans the night before with water.
Cut vegetables into large pieces and slip by 0.4 º olive oil in same pan where you will make the beans (in the pressure cooker do it very fast!). You give a couple of wiggles with the wooden spoon and you take a little salt. When you see that the plants are already somewhat "pochaditos", you add rehydrated beans, rinsed and drained. A couple of wiggles back and fill with water until a little over the edge of the beans (two fingers or so, then if you ever want to take more water being on time). Add a little salt and put the lid. In the pressure cooker in 10 minutes already, but in a normal pan ... 1 hour as you need!
When the beans are soft, then remove vegetables with patience and go through a potato masher or blender and return to add the squid mixture.
Sprinkle over the dish a few poppy seeds.
and ... To eat!
is also great if you let the pieces of vegetables out there loose.
And to make the whole meal, you can add a piece of kombu seaweed or wakame, and accelerate the cooking process as well.
Cut vegetables into large pieces and slip by 0.4 º olive oil in same pan where you will make the beans (in the pressure cooker do it very fast!). You give a couple of wiggles with the wooden spoon and you take a little salt. When you see that the plants are already somewhat "pochaditos", you add rehydrated beans, rinsed and drained. A couple of wiggles back and fill with water until a little over the edge of the beans (two fingers or so, then if you ever want to take more water being on time). Add a little salt and put the lid. In the pressure cooker in 10 minutes already, but in a normal pan ... 1 hour as you need!
When the beans are soft, then remove vegetables with patience and go through a potato masher or blender and return to add the squid mixture.
Sprinkle over the dish a few poppy seeds.
and ... To eat!
is also great if you let the pieces of vegetables out there loose.
And to make the whole meal, you can add a piece of kombu seaweed or wakame, and accelerate the cooking process as well.
And vegan geeks:
black beans, dried, soaked, boiled : prot plant (8.4 g), total fiber (8.7 g); Na (3 mg), K (420 mg), Ca (66 mg), Mg (47 mg), P (130 mg), Fe (2.5 mg); Ac. Folic ( 74 mg)
NOTE: the proteins are expressed in g/100g, g/100g lipids, minerals (sodium, potassium, calcium, magnesium, phosphorus, iron) in mg/100g, the water-soluble vitamin folic acid, expressed in μg/100g.
In wikipedia there is a very complete table with the recommended daily allowance (RDA).
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