- Food and Cooking
Cheap and Easy Vegetarian Recipe: Pancakes with Red Bean Filling
Assorted dried beans
Vegetarian Recipe: Red Bean Pancakes
I am always trying out new ways to get good healthy food for very little money so it is no surprise to see me experimenting with cheap and wholesome red kidney beans. Included on here alongside my tasty red bean pancakes I've tried to include some information on nutrition that you might find useful.
You probably already know, beans are among the cheapest but most nutritious foods you can eat. To really keep the cost down consider preparing dried beans that are a fraction of the cost of tinned one. One warning though, red kidney beans can be toxic if not prepared properly so be sure to follow the advice below.
This is a tasty vegetarian recipe using a red bean mix wrapped in pancakes. It is ideal for lunch or a dinner meal and is sure to be a hit. The recipe is presented here in three parts: 1) Cooking the red bean filling. 2) Make the pancakes. 3) Combine the two and cook in a moderate oven to complete the dish.
Image: "Group Of Beans" by Witthaya Phonsawat- https://www.facebook.com/freedigitalphotos
For your information - Beans are low in fat, high in protein and carbohydrate. Being low in saturated fats, beans are thought to help lower blood pressure and help to prevent heart disease. Beans are also high in other healthy nutrients including fiber (for a healthy bowel), folate acid, vitamins and minerals including the Vitamin B complex, Vitamin C and K, manganese, iron, phosphorus and copper. Beans are antioxidants - they attack free radicals that cause cancer and ageing illnesses.
Beans are also great a part of weight loss diet because they release their energy slowly over a long time so you feel full for longer and your blood sugar levels remain at a constant - something that helps you stop craving snacks.
Experts recommend eating 3-4 cups of beans per week to get the optimum benefit from them.
For vegetarians, these are a great source of protein.
Red Kidney Beans
How to prepare dried red kidney beans for cooking
Tinned kidney beans are okay but only those preserved in water - be on the lookout for added salt and sugar and preservatives. I am always a little suspicious of processed foods so I prefer to use dried beans and prepare them myself. You can buy a big bag for a fraction of the cost and if you cook the whole lot at once and them freeze them in portions you have to-hand supplies that are just as handy as tinned goods.
You more or less prepare all beans the same way with the one exception in red kidney beans that MUST be boiled hard for at least 10 minutes to get rid of potentially harmful toxins.
- Place all the beans in a bowl or pot and completely cover with cold water. Leave to soak overnight.
- After at least 12 hours, drain into a colander and rinse under running water - take your time, keep shaking the colander to ensure all the beans are completely rinsed.
- Place them in a sturdy cooking pot and cover cover them completely with fresh water.
- Bring to the boil and boil hard for at least 10 minutes! You might have to skim off any scum that forms on the top.
- Reduce the heat and allow to simmer on a low heat for 30-40 minutes.
- Drain in a colander and allow to cool before dividing into portion sizes and freezing. The frozen beans will last for months and are handy to just pick out of the freezer to cook.
- Cook time: 40 min
- Ready in: 40 min
- Yields: 4
- 1 tablespoon olive oil
- 1 medium onion - cleaned and diced
- 3 medium courgettes (zuchinni) cleaned and diced
- hald a small butternut squashed - cleaned and diced
- 1 small sweet potato - cleaned and diced
- 2 cloves of garlic - crushed
- 1 can of chopped tomatoes
- 1 tablespoon tomato puree
- 1 can red kidney beans - drained and rinsed
- 2 teaspoons mixed dried herbs
- black peppar
Cooking with beans
Instructions for the red bean filling
- In a pan:
- Heat the olive oil over a medium heat.
- Cook onion until soft and transparent.
- Add garlic and herbs and cook for one minute only taking care not to burn the garlic but allowing the flavours to expand.
- Add cougettes, mushrooms, squash, sweet potato and cook for 5 minutes. You can top it off with a lid to 'sweat' the mixture.
- Add remaining ingredients.
- Bring the mixture to the boil.
- Reduce heat and simmer until veggies are soft.
- Prep time: 10 min
- Cook time: 10 min
- Ready in: 20 min
- Yields: 4
Red Bean Pancakes - Pancake recipe
Prepare the pancakes after the red bean filling is ready.
Then preheat the oven to 200 degrees
Pancakes are very versatile - they are easy to make and you can adapt them with different fillings.
Ingredients for pancakes
- 4 ounces of plain flour
- pinch of salt
- 8 fluid ounces of milk
- 1 egg - beaten
- spray olive oil
How to make pancakes
- Sift flour and salt into a baking bowl.
- Make a hollow in the flour.
- Break egg into the flour.
- Fold in.
- Slowly add the milk until you have a smooth creamy batter.
- Allow it to sit for at least 20 minutes before using.
- To Cook:
- Heat a non-stick frying pan.
- Spray the pan with olive oil,.
- Cover the base with the pancake batter.
- Raise the edge with spatula and toss to cook the underneath.
How to make up red bean pancakes
Preheat oven to 200 degrees - (medium)
Place a pancake flat on a plate.
Fill with red bean filling and fold sides and bottom in to form a pocket.
Place, fold side down, in a greased oven-proof casserole dish.
Repeat with the remaining pancakes.
When dish is full, sprinkle with cheese and herbs.
Bake in moderate oven for 20 minutes until top is brown and crispy.
Serve with green salad.
Do you eat bean?
© 2011 Ann