Sweet Potato and Red Lentil Soup
Fettucine with tomato and Chick Peas
With 6 of us being there we were in 2 teams of 2 and 2 individuals. I was alone and had the Tuna Burger recipe.
|Sweet Potato and Red Lentil Soup
|500g sweet potato, roughly chopped|
|1 large onion|
|1 clove garlic, crushed|
|1 cup red lentils|
|2 teaspoons Thai red or yellow curry paste|
|2 teaspoons coriander leaves, chopped|
|1 stock cube|
|185ml light evaporated milk|
|1 heaped teaspoon cornflour|
|Chilli to taste|
Place sweet potato, onion, garlic and lentils in a large cooking pot with 5 cups of water. Bring to boil and simmer gently until sweet potato and lentils are soft (approx. 25mins). Place cornflour into a bowl and gradually stir in milk to form a smooth paste. Combine with curry paste, stock cube and coriander. Add to sweet potato and lentil mixture and mash or blend until smooth.
This was absolutely wonderful tasting. I didn't realise it had curry paste in it until now when I was typing out the recipe. It had loads of flavour and was very nice. Probably the best tasting item we had made in the 3 weeks. I will be making this at home and even bought some sweet potatoes from the fruit and veg shop on my way home.
|Vegetarian Kebabs with Tofu|
|Small block very firm tofu|
|1 tablespoon sweet chilli sauce|
|Dash balsamic vinegar|
|1 teaspoon sesame oil|
|Sprinkle sesame seeds|
|Large clove garlic, crushed|
|1 teaspoon ginger, grated|
|1 large capsicum (red or green or yellow) cut into bite size pieces|
|Pineapple pieces (optional)|
|Bamboo skewers, soaked in water|
Drain tofu and pat the surface dry with paper towel. Cut into bite size pieces. Prepare marinade by mixing the chilli sauce, vinegar, oil, sesame sees, garlic and ginger and coat the tofu pieces in it. If possible leave for several hours or overnight. Thread the tofu, onion and capsicum (and olives and/or pineapple if using them) onto the skewers. Grill, barbecue or bake the kebabs until the vegetables are soft.
These were quite nice, the marinade gave a nice taste to the tofu, which is quite tasteless otherwise and were very popular with the class.
|Fettucine with fresh Tomato and Chickpeas
|1 x 300g can chick peas, rinsed and drained|
|2 tablespoons capers (optional)
|1 small red onion, chopped|
|4 ripe red tomatoes, chopped|
|Cup chopped fresh parsley|
|Lemon juice, to taste|
|Freshly ground black pepper, to taste|
The fettucine dish looked good after it was cooked and assembled but was severely lacking in flavour, no fault of the cooks, the recipe was lacking. The cooks were unsure if the tomato mixture should have been cooked and after tasting this with it cooked we all agreed that it needed something like a tomato paste or similar.
|425g tuna, drained and flaked|
|¾ cup cooked and drained lentils (or tinned)|
|1 onion finely chopped|
|1 tablespoon chopped parsley|
|Grated zest 1 lime|
|2 tablespoons oil|
|50g rocket leaves|
|4 rolls, halved and toasted|
|½ cup plain flour|
|1 egg lightly beaten with a little milk
|1 cup dried breadcrumbs or stuffing mix|
|1/3rd cup mayonnaise
|1 tablespoon capers, rinsed|
|1 tablespoon lime juice|
Combine burger ingredients in a bowl. (I was unsure if the rocket leaves were burger ingredients or not, so I decided they weren't) Season to taste. Using clean hands, shape mixture into 4 flattened patties (I was told to make double mixture but even if doing the original amount this was going to make many more than 4 patties). Place flour, egg and breadcrumbs into separate bowls. Coat patties in flour, dip in egg and coat in breadcrumbs. (This was IMPOSSIBLE to do. The mixture was so moist and kept breaking up into pieces that it was a pointless excercise). Chill for 10 minutes.
Heat oil in large frying pan on medium heat. Cook patties for 2 minutes each side until golden. Drain on paper towel.
In a small bowl combine mayonnaise, lime juic and capers. Season to taste. Make up the 4 burgers (or in our case supposedly 8 because I doubled the recipe).
This dish was a failure! Crumbled before even being able to coat or cook. It was reasonable tasteless and was a flop. The class did wonder if mashing the lentils may have helped keep it together. We never made it up as burgers as the cooked mix was just a scrambled stir.
The Finished Dishes
So that's the last of these Bean Cuisine classes and I have to say that I didn't learn anything new or become any more confident in buying and using dried beans to what I have already ever used. My favourite recipe from the 3 weeks was the Sweet Potato and Red Lentil soup, I will make that at home. I was disappointed that we never actually saw/used different types of dried beans and everything was canned. I also feel that many others felt the same as many never came back in following classes. As I said in lesson 1, if I hadn't had to pay for the 3 weeks up front I wouldn't have bothered going back for the next 2 weeks.
There was a lot of week 3's food left over and even though we were all encouraged to take some home much got left. I decided that my 2 dogs would appreciate the tuna 'dish' so took some of that home. They really enjoyed it!
Week 2 of the Bean Cuisine class saw 7 of the original 10 turn up. Class started late because the hall where the kitchen we were using was locked and we had to wait until someone came and unlocked the premises. Seems there had been a mix-up with leaving the door unlocked by the hall owners. In the end there were 8 of us with one class member arriving late. He ended up not participating in the kitchen because we were all well into preparations by then.
Week 2 Menu
Butter Bean Dip with Toasted Pitta
Pumpkin and Baked Bean Quiche with salad
Chili Con Elote
As there were only 7 of us there were 3 teams of 2 and one team of 1 (that was me).
I made the Butter Bean Dip
|1 x 300g tin butter-beans, drained and rinsed
|1 to 2 tablespoons olive oil
|1 to 2 cloves crushed garlic
Puree beans, add olive oil to dip consistency. Add garlic to taste.
Toast pitta bread and cut into pieces for dipping
Well there was no olive oil supplied so I used Rice Bran oil. 1 or even 2 tablespoons wasn't enough oil as the beans were too stiff when pureed. I probably added about ½ cup of oil to get a smooth paste. I was liberal with the garlic (I like garlic ). We didn't have pitta bread but lavash instead. I toasted it in triangles in the oven.
At the tasting the dip was fine but the class decided it needed a bit more flavour in it other than garlic, possibly lemon juice or even some salt and yet everyone kept going back for more. The celiac man bought his own rice biscuits to use with the dip. The dip got finished.
Chilli Con Elote - Beans with Corn
|1 tablespoon olive oil|
|1 large clove garlic|
|1 medium capsicum (red or green) diced|
|½ cup tomato paste|
|2 cups cooked kidney or pinto beans, drained|
|½ teasoon chilli powder (optional)|
|1 teaspoon dried oregano or basil|
|1 medium onion|
|1 cup vegetable stock|
|2 cups fresh corn or 250g pkt frozen corn
|1 teaspoon cumin powder|
Saute onion in oil until onion becomes transparent. Add garlic and capsicum. Saute another 2-3 minutes. Add stock, tomato paste and corn. Mash 2 cups of beans and add to pot along with whole beans and seasonings. Simmer 30 minutes on low heat. If too watery, remove cover and cook for another 10 minutes.
This had a lot of flavour and was very nice. It was served without any accompanients but would have been further enhanced with either taco shells or corn chips. It was very popular and was a hit.
Pumpkin and Baked Bean Quiche with Salad
|1 sheet frozen pastry|
|1 tablespoon olive oil|
|1 large onion finely chopped|
|1 cup coarsely grated butternut pumpkin|
|3 eggs separated|
|1 tablespoon flour|
|440g can baked beans|
|¼ cup pinenuts|
Preheat oven to 200ºC. Cut pastry to fit a 20cm x 5cm deep quiche pan and cut away excess pastry. Bake pastry case 5 - 7 minutes. Fry pumpkin and onion in oil until onion softens. Remove from heat and beat egg yolks and flour. Fold in baked beans and pinenuts. Beat egg white until stiff and fold into the baked bean mix. Pour into pastry case. Bake in oven for 10 minutes then reduce heat to 180ºC for 25 minutes until centre is well risen and golden. Remove and let stand for 5 minutes before serving with salad.
Well because there was a member of the class with celiac disease the main teacher prepared at home a base for the quiche made from polenta and so the pastry wasn't used.
The hype surrounding the quiche was short-lived, the mixture had been thickened with flour and so the celiac man didn't have any. It also was still runny in the mixture even though the baking instructions had been followed correctly. Neither instructor had actually made the recipe so weren’t aware that the cooking time wasn’t long enough. It tasted fine but was really very ordinary.
|½ cup yellow split peas, soaked overnight|
|1 cup plain flour|
|2 teaspoons baking powder|
|1 teaspoon cinnamon|
|2 tablespoons soft brown sugar|
|¾ cup milk|
|1 large banana, sliced|
|2 teaspoon polyunsaturated margarine|
Drain split peas and blend in food processor until smooth. Add flour, baking powder, cinnamon, sugar, milk and eggs. Blend to form a thick batter. Gently stir in slice banana. Heat margarine in a non-stick pan, pour in 2 tablespoons of mixture and swirl evenly over base. Cook for 2 minutes or until bubbles appear on surface. Turn over and cook until golden. Remove and keep warm. Continue with rest of batter. Dust with icing sugar and serve with ice cream.
The banana pancakes were 'interesting' but they really were very heavy because they used wholemeal flour and the banana and cinnamon got lost in the taste. We all agreed in the class that we wouldn't be making these at home.
The finished items
Next week is the last week and the menu is Sweet Potato Soup, Fettucine with Tomato and Chick Peas, Vegetarian Kebabs (will be interesting to see how they thread beans onto kebab sticks) and Tuna Burger. Well at least there is no dip and the menu looks like it is substantial enough to actually have a lunch. The soup is going to be the longest item to make, with the rest being finished in a shorter time.
The Southern Fleurieu Health Service advertised recently about a 3 week cooking class called Bean Cuisine where you learnt how to include beans into your diet and learn how to cook with dried beans or legumes. I decided that I would like to do this class.
Week 1 Menu
Borlotti Bean Pate with Vegetable Crudites
Italian style Shepherds Pie
Spicy Mexican Pizza
Chicken and Vegetable triangles
We were split into 4 groups and each team were to prepare a separate dish.
I was in the Spicy Mexican Pizza group.
I was in the Spicy Mexican Pizza group.
1 large prepared plain pizza base
|1/3 cup taco sauce|
|1 cup cooked chicken mince|
|130g can butter beans, drained and rinsed|
|½ small red onion, thinly sliced|
|¼ cup coriander leaves|
|¾ cup reduced fat grated cheese|
|Guacamole and plain yoghurt|
Preheat oven to hot, 200ºC. Place pizza base on pizza tray. Spread with taco sauce.
In bowl, combine mince and beans. Spread over pizza base, then top with onion, coriander (we chopped this) and grated cheese.
Bake for 10 - 15 minutes, until base is crisp and cheese melts. Serve in wedges, topped with guacamole and yoghurt.
I have to say that most of the ingredients were already made or prepared. The chicken was cooked and diced, the pizza base was a pre-made/bought one. The guacamole was store-bought avocado dip. The yoghurt was actually home-made with an Easiyo yoghurt maker (I have one of these and it makes the best yoghurt). We made half of this with the chicken and half without so there was a vegetarian option. Quite a few in the class were vegetarian (as you would sort of expect for a bean cooking class). The taco sauce was from the supermarket.
|Borlotti Bean Pate with Vegetable Crudites|
|1 can borlotti beans (400g), drained and rinsed
|1 clove garlic|
|175g ricotta or light Philly cheese|
|2 tsp margarine|
|Juice ½ lemon|
|2 tblsp fresh thyme or dill, chopped|
|2 tblsp fresh parsley, chopped|
|Pinch of salt and ground black pepper|
Blend beans, garlic, cheese, margarine, lemon juice and seasonings until smooth. The team used a stick/stab blender to do this. Add chopped herbs and continue to blend. Spoon into 4 or 5 lightly oiled ramekins or a serving dish with the bases lined with discs of non-stick paper (huh? wonder why, this seems to be fiddly, I wouldn't bother with the paper or oiling the ramekins ). Chill the pate so it sets firm. Spread onto toasted fingers of wholemeal bread.
This turned out quite nice looking, Don't know where the vegetable crudites part of the title came into it as there were no vegetables in sight or mentioned in the method. It tasted very bland, had a nice texture though. That team served it with jatz type biscuits (supplied by the class instructors, so not their choice) which really were too 'heavy' for this style of dip. It wasn't a robust dip. It should have had rice crackers or those thin wafer biscuits instead, or even vegetable crudites .
Italian Shepherds Pie
|300gms lean mince (lamb or beef) (the instructors supplied diced chicken)|
|2 cloves garlic, crushed
|400g can diced tomatoes|
|420g can Red Kidney beans, drained|
|2 tablespoons tomato paste|
|1 tablespoons chopped basil|
|1 cup mashed potato (the instructors supplied packet instant mashed potato)
|2 tablespoons parmeson cheese|
|2 teaspoons massell stock powder (huh, what is massell stock powder? googled it, it is a brand)|
Spray loaf pan with oil. Cook mince and garlic until browned. Stir in tomatoes, kidney beans, tomato paste and stock powder. Simmer uncovered for 5 minutes.
Spoon into pan. Add basil to the mash potato and spoon onto meat mixture. Sprinkle with cheese and grill until golden brown.
This was very tasty and looked appealing as well. Unfortunately about half the class didn't have any because they were vegetarians.
|Chicken and Vegetable Triangles|
|1 tin chick peas, drained|
|400g diced cooked chicken|
|1 cup grated reduced-fat tasty cheese|
|1 small capsicum, seeded and finely chopped|
|1 red onion, finely chopped|
|½ cup frozen peas|
|125g tin corn kernals, rinsed and drained|
|2 tablespoon chopped parsley|
|1 clove garlic, crushed|
|Filo pastry sheets|
|1 beaten egg|
|1 teaspoon toasted sesame seeds|
|Olive oil or rice bran oil spray|
Pre-heat oven to hot, 200ºC. Lightly greese and line 2 baking trays with baking powder.
In a large bowl combine chicken, cheese, capsicum, onion, peas, corn, parsley and garlic. Add chick peas, mixing in well and season to taste. Cut pastry lengthwise into 2. Spray surface layer of one sheet with oil and place second sheet on top. Repeat 2 or 3 times.
Place ¼ cup filling onto bottom left corner of strip. Fold bottom right of strip diagonally across filling to form a triangle. Keep folding triangle shape until end of strip. Repeat with rest of filling. Place seam side down on trays, brush with egg and sprinkle with sesame seeds. Bake 15 minutes until golden.
These looked good when they came out of the oven but the reality was they were not nice. There was far too much filo pastry and it was extremely dry. There wasn't enough filling in them to moisten the pastry. Again the vegetarians in the group didn't have any because they had chicken in the filling. These were the least popular of the items we cooked.
I have to admit I was surprised at the amount of meat dishes, quite a few in the class enrolled because they were vegetarian and really there was only the dip and the half meatless pizza that they could sample. Being a dried bean class really was ideal for vegetarians.
The class finished an hour early and the lunch that was part of the class was not enough. It was more like a taster and many went home without eating anything other than some dip and a wedge of meat-less pizza. I have to admit I was disappointed in the scope of the class. I was surprised that no dried beans were used but tinned ones only. I suspect that the next 2 weeks are going to be similar with no surprises or innovation or even different ways of cooking with and using beans in our diets. The instructors were ill prepared, were unaware at how many were booked in so didn't have enough class notes initially. They didn't know where things were kept in the kitchen, we couldn't find the mixing bowls, they didn't know how to light the electronic stove. If I had not paid for the 3 weeks upfront (and everyone had to) I doubt if I would be bothered going back. Add to this the cost of petrol and time taken for me (70km round trip) to get to the class and I am disappointed I actually learnt nothing. I was surprised that the Health Service didn't check peoples diet requirements, they had to expect many vegetarians for a bean class surely.
Anyway in next weeks class we are making Butter Bean Dip with toasted pitta (tinned beans again I bet), Pumpkin & Baked Bean Quiche with salad (will be tinned baked beans for sure), Chile Con Elote (I googled elote and it is corn) and Banana Pancakes (now this has me intruiged and I might learn something with this). So look out for next weeks lesson.