beans Archives - Emma's Little Kitchen

Tag: beans

May 2, 2016

Black Bean Breakfast Enchiladas

These vegetarian black bean breakfast enchiladas make a hearty, stick-to-your-ribs weekend breakfast! I hope you had a lovely weekend. What did you do? A little breakfast? A little biking? A little brewery action? We rarely go out for breakfast at the moment, our little nugget …

Breakfast

by Emma

17 Comments

February 19, 2016

One Pot Brazilian Chickpeas and Rice

Zesty, vibrant, and nourishing! This one pot Brazilian Chickpeas and Rice is an easy weeknight option! I don’t know if my fellow veggies can relate, but sometimes I’ll be scrolling through Pinterest, or Foodgawker, and a beautiful dish will catch my eye. Then I realise …

Mains

by Emma

76 Comments

December 11, 2015

Sweet Potato Leek Butter Bean Curry

This vegan sweet potato leek butterbean curry full of flavor, incredibly easy to make, and will keep you warm all winter long.

Greetings from the chilly climes of West Michigan! We are back in our old stomping grounds to celebrate the wedding of my sister-in-law- and brother-in-law-to-be, and I’ve managed to snag some time to share this gorgeous sweet potato leek butter bean curry with you all.

One of my most popular recipes to date has been my roasted sweet potatoes and leeks in coconut curry sauce. It’s still a favourite of mine, but I thought it should get a little makeover to elevate it from side dish to main meal.

This upgraded recipe is beefed up with some glorious, meaty butter beans, and has some extra oomph from layering in some more spices. The resulting dish is a creamy, aromatic curry to keep you cosy all winter long.

Enjoy!

Sweet Potato Leek Butter Bean Curry

Prep time

5 mins

Cook time

27 mins

Total time

32 mins

Author: Emma

Serves: 4

Ingredients

1 tbsp coconut oil (or olive oil)
1 medium onion, thinly sliced
2 leeks, trimmed and thinly sliced
3 garlic cloves, minced
1 thumb sized piece of ginger, minced
2 tsp curry powder
2 tsp turmeric
2 tsp cumin
chilli powder to taste (we have been omitting this to make it baby friendly!)
2 medium sweet potatoes, peeled and cut into small chunks
400ml low sodium vegetable stock
1 tin of coconut cream
1 tin of butter beans (400g)
1tbsp honey or agave
juice of 1 small lemon (sub for lime if you wish)
small handful of fresh coriander to garnish
Rice, quinoa, naan, or whatever you fancy to serve alongside (or eat on its own!)

Method

In a large lidded skillet, heat oil over a medium heat. Add onion, and sauté for about 3 minutes until beginning to soften. Add the leeks, garlic and ginger, and cook for a few minutes more until soft and aromatic.
Stir in the curry powder, turmeric, cumin, and chili powder, and give everything a good toss around the pan.
Add the sweet potatoes, stock, coconut cream,butter beans, honey and lemon juice. Stir to combine, and pop the lid on the pan. Bring to a steady simmer, and cook for 15-20 minutes, stirring occasionally, until the sweet potatoes are meltingly soft.
Sprinkle coriander over the top of your curry, and serve with whatever grain you fancy.

Notes

Adapted from my roasted sweet potato and leek in coconut curry sauce recipe.

Chickpeas make a great substitute for butter beans if you can’t find them.

Mains, Soups & Stews

by Emma

13 Comments

August 17, 2015

Simple Spicy Quinoa Bean Salad

This ridiculously easy spicy quinoa bean salad is perfect for Summer! I don’t know about you, but I’m always a little flummoxed when asked to bring a “dish to pass” to a social gathering. I overthink it. I scan pinterest looking for a showstopping recipe, …

Mains, Salads

by Emma

9 Comments

April 24, 2015

Black Bean Charritos

Smoky-sweet black beans and rice stuffed into chard with feta and guacamole. The perfect light Mexican fare! You guys know I love a good portmanteau (Jarfait anyone?!), so here is another for you: The Charrito. What do you get when you replace the tortillas in a burrito …

Mains

by Emma

5 Comments

January 23, 2015

Mexican Veggie Bowl

This mexican veggie bowl covers of all of your bases- healthy whole grains, fats, greens and beans. Oh, and it tastes fantastic too!

Hello friends, I’m back! Thank you for your patience during my little blog hiatus, I have missed you! The last 6 weeks have been totally bonkers adjusting to life with a newborn. As it turns out, babies are a lot of work, and sometimes you just can’t reason with them… However, I am happy to report that our little James is gorgeous, healthy and thriving. Thank you for all of your well wishes 🙂

Somewhere in the blur of early parenthood I have managed to find time to cook and even develop a couple of great recipes. I can’t wait to share them with you! I’m starting with this lovely mexican veggie bowl, it is packed full of good for you stuff, vegan, and makes for fabulous leftovers. There are five components: lime-marinated kale, brown rice, roasted sweet potatoes, stewed black beans and a big dollop of guacamole.

I love it because you are covering so many bases in one meal- whole grains, healthy fats, protein, iron, greens. Plus it is super filling! Kirk and I have eaten this every week for the past month, we are pretty obsessed. I’m thinking of branching out into other themed veggie bowls, Med bowl? Indian Bowl? Japanese bowl? Any takers?!

Hope you enjoy this one! So happy to be back!

Mexican Veggie Bowl

Prep time

10 mins

Cook time

40 mins

Total time

50 mins

This mexican veggie bowl covers of all of your bases- healthy whole grains, fats, greens and beans. Oh, and it tastes fantastic too!

Author: Emma

Recipe type: Main

Cuisine: Mexican

Serves: 4

Ingredients

For the kale:
1 large bunch of kale (I like lacinato in salads)
Juice of 1 lime
1 tbsp olive oil
pinch of sea salt
Chili flakes (optional)
For the rice:
1 cup brown rice
For the sweet potatoes:
2 large sweet potatoes, peeled and cut into chunks
1-2 tbsp olive oil
salt and pepper
For the black beans:
1 tbsp olive oil
½ medium onion, diced
2 garlic cloves, minced
1 tin of black beans or 1¾ cups of prepared black beans
1 tsp cumin
½ tsp coriander
¼ tsp cayenne pepper (or more or less to taste)
1 tbsp tomato paste
1 tbsp water
For the guacamole:
2 medium avocados
juice of 1 lime
sea salt to taste

Method

Prepare the kale: rinse kale well, destem, and then cut the leaves into thin strips. Place into a large bowl, and set aside. Whisk together the lime juice, olive oil and sea salt in a cup and pour over the kale leaves. Using your fingers, massage the dressing into the leaves for about a minute until the leaves are evenly coated in oil and dark green in colour. Set aside in the fridge to marinate while you prepare the rest of the bowl.
Prepare the rice: cook rice according to package instructions
Roast the sweet potatoes: preheat the oven to 425F/220C. Peel the sweet potatoes and cut into 1 inch chunks. Lay them in a large baking dish ensuring that there is space between each chunk (use a second baking dish if necessary). Toss with olive oil, salt and pepper, and bake for about 25 minutes until tender.
Cook the black beans: Heat olive oil in a small saucepan. Add onions and saute for a couple of minutes until softened. Add the garlic and cook for a minute more. Add the black beans, spices, tomato paste and water. Simmer gently while the rice and sweet potatoes finishing cooking.
Prepare the guacamole: Cut the avocados in half lengthways. Remove the stone, and scoop out the filling of each fruit into a bowl. Add the lime juice and salt, and using a fork, roughly mash the avocado until you have reached your desired consistency.
Assemble bowl: When the rice and sweet potatoes are ready, divide each component of the veggie bowl into four, and serve in large shallow bowls.

Notes:

Another reason I love this is that it is very easily adaptable, change your grains, greens or beans if you don’t have the specific ingredients to hand!

You may also like my Sweet Potato Black Bean Enchillada Bake, my Tofu Racheros, or my Black Bean Quinoa Chili.

Mains

by Emma

20 Comments

November 28, 2014

Carrot & Parsnip Soup with Crispy Curried Chickpeas

This delicately spiced carrot and parsnip soup is topped with crispy curried chickpeas, and makes for a light, healthy and satisfying soup for autumn and winter. I would like to claim this latest creation the PERFECT late November Soup. For my American readers: a light …

Soups & Stews

by Emma

21 Comments

September 22, 2014

Sweet Potato Black Bean Enchilada Bake

Yesterday was the kind of Sunday that made me want to live inside a Jane Austen novel. Totally exhausted from planning and celebrating a surprise birthday for Kirk, all I wanted to do was read, drink cups of tea, and take a long bath (I …

Mains

by Emma

14 Comments

July 25, 2014

Cucumber, Edamame & Quinoa Salad

Yesterday I was sat in my weekly staff meeting chatting about upcoming projects with my colleagues. Suddenly I realised that it will be August next week. AUGUST! Where does the time fly? And why has my summer been so devoid of summery activity?!

Hey, no complaints really. I have managed to squeeze in two holidays after all… but almost no beach time, no barbecues and only one tiny ice-cream! Deary me. I decided then and there that I would have to make the most of the next few weeks and clock some serious summer fun, because before I know it, I could be in another Polar Vortex (please god, no!).

Barbecues and beach time aside, one thing I have certainly enjoyed this summer is the seasons produce. Today I have another offering for you- Cucumber, Edamame and Quinoa salad with a Miso Vinaigrette. So good! So good for you! I love grainy salads for the obvious reason that they fill me up for longer. This one is no exception, yet the cucumber, greens and ginger keep things crisp light and fresh. Plus, the combination of edamame and quinoa make this a protein bomb.

I encourage you to make a big batch tonight, thus freeing yourself up to make the most of the remaining long summer days… enjoy!!

Cucumber, Edamame & Quinoa Salad

Prep time

5 mins

Cook time

15 mins

Total time

20 mins

A grain based salad with asian overtones, this cucumber, edamame & quinoa salad is perfect for Summer

Author: Emma

Recipe type: Salad

Serves: 4-6

Ingredients

3 cups (750ml) low sodium vegetable stock
2 tbsp miso paste
2 tbsp rice vinegar
1½ tbsp low sodium soy sauce
1 tbsp toasted sesame oil
3 tbsp coconut oil, melted and cooled
2 tbsp sweet picked sushi ginger
1½ cups (250g) uncooked quinoa
1 medium cucumber cut into ¼ inch semi circles
1 cup (150g) shelled edamame
2 cups (85g) mixed baby greens

Method

Take ¼ cup (60ml) of vegetable stock and add it to the blender along with the miso paste, rice vinegar, soy sauce and sesame oil. Pulse a couple of times until mixed and then with the blender running, slowly add the coconut oil to make a creamy dressing. Add the pickled ginger and pulse a couple of times to chop. Set aside
Take the remaining vegetable stock a simmer over a medium heat, add the quinoa, cover and cook for about 15 minutes until the quinoa is tender (but retains a little bite!), and the liquid is absorbed.
Remove the quinoa from the heat and let it sit for about 10 minutes. Give it a quick fluff with a fork, and allow it to cool completely (about 30 minutes)
In a large bowl toss the quinoa with the cucumber, edamame, and greens
Serve with dressing, and dress to taste

Notes

Recipe adapted from Fine Cooking Magazine June/July 2014

Make sure you use gluten free soy sauce to make it completely gluten free

If like me you buy your edamame frozen, 1 10oz/280g bag should yield about a cup of shelled edamame

Make sure the quinoa is COMPLETELY cooled before you toss it with the salad mix, otherwise you will have a sad, soggy salad on your hands!

Mains, Salads

by Emma

0 Comments

April 25, 2014

Tofu Rancheros

When I first moved to the States, I was delighted to find that Breakfast is an event here. I remember marveling at the extensive menu of the greasy spoon, and the pleasant shock of having my coffee filled up an unlimited amount (upon reflection, I …

Breakfast, Mains

by Emma

4 Comments