Monday, June 27, 2011

Week 77 Day 1

Bean chowder
Serves 4 : Very easy : Beans require soaking overnight
1 onion, chopped
1 tsp crushed garlic
1 tsp chilli flakes
2 tsp ground cumin
2 tsp ground coriander
1 red pepper, chopped
1 green pepper, chopped
1 x 800gm tin tomatoes
1 x 400gm tin creamed sweet corn
2 Tblsp tomato paste
800ml vegetable stock
½ cup dried red kidney beans
½ cup dried red speckled beans
(or use 1 x 400gm tin of each, rinsed and drained)

Soak the dried beans in cold water for at least 8 hours.
Cook the beans in fresh water for about 40 minutes, or until they are tender.

Spray a large pan with non-stick cooking spray.
Dry fry the onion, garlic and chilli flakes until the onion softens.
Add the cumin and coriander and stir fry for two minutes.
Now add the remaining ingredients (except the beans) and simmer for 20 minutes.
Add the beans and continue cooking for another 10 minutes.

Serve garnished with a spoon of fat free natural yoghurt and a sprinkle of grated cheese, if desired.

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