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Bajan Beans   Veg  HT  ACC  West Indian  75mins

 

 

Serves 4     Hot  Vegetarian  Vegan  Vegetables  Pulses  Spices  Herbs  Accompaniment   Gluten Wheat Dairy free  Eggless  Barbados  Caribbean west Indies  North America  Nth American

 

 

Ingredients

1 tbsp Vegetable Oil

1 medium Onion, chopped 

1 Green Chilli, deseeded and chopped 

2 teasp Curry Powder 

450ml/15fl.oz. Fresh Stock

100g/4oz Brown Rice 

200g/7oz tinned Chopped Tomatoes 

2 Courgettes (zucchini), chopped 

˝ Red Capsicum (sweet pepper), chopped

˝ Green  Capsicum (sweet pepper), chopped

1 x 400g/14oz tin Flageolet or Cannellini Beans

125g/5oz Sweetcorn Kernels (tinned or frozen)

2 tbsp freshly chopped Coriander 

 

Instructions

 

1. Heat the oil in a saucepan, add the onion, chillies and curry powder and sauté until soft.

 

2. Add the rice, tomatoes and stock, mix well and bring to the boil. Reduce the heat, cover and  simmer for 25 minutes, stirring from time to time.

 

3. Add the courgettes and peppers to the pan but don't stir them in yet, cover and cook for another 30 minutes, stirring 2 or 3 times.

 

4. Drain and rinse the beans then add to the pan together with the sweetcorn . Mix well and cook gently for about 5-10 minutes. 

 

5. To serve - stir in the coriander, transfer to a heated serving dish and serve immediately.

 

 

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Key techniques required to make this recipe

Chop to – To cut into pieces of approximately the same size.
Boil  - To bring a liquid to boiling temperature and to maintain it throughout the cooking time

Sauté  - The cooking of food in a small amount of fat, preferably in a single layer, until it browns and softens. It is important not to overfill the pan.

 

Freezing/Make ahead

Not suitable

 

Tips, Options and Substitutions

xxx

Main equipment required to make this Recipe

 

Chopping Knife

Saucepan

Wooden or Plastic Spoon

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