Not to be outdone, the humble dried red bean beat out my favourite - wild blueberries - for the No.1 spot in antioxidant rich foods. Dried beans are so versatile, they can be added to soups, stews, salads, salsa, casseroles, dips, and the list goes on which is probably why they are found in most cuisines around the world.
Beans on their own really don’t get me too excited, unless they are baked with maple syrup [0] or paired with some rich and spicy flavours in the classic Red Beans and Rice. Its hearty, flavourful and apparently a tasty way to get some antioxidants.
Happy Cooking!
Chef Ryan Skelton
Red Beans and Rice
Makes 8 cups (Serves 8)
Prep time: 20 minutes
Total time: 90 minutes
½ lb (227 g) dried red beans
Water as needed
3 bay leaves
1 tsp (5 mL) each dried thyme, dried oregano
1/2 tsp (3 mL) each cayenne pepper, black pepper
1 ½ L (1500 mL) water
1 smoked ham hock or 1 ½ cups (375 mL) sliced smoked bacon
1 cup (250 mL) small diced celery
1 cup (250 mL) small diced onion
1 cup (250 mL) small diced green pepper
2 cloves garlic
1 spicy dry cured sausage, such as chorizo, sliced on the bias at ¼ inch (6 mm) thick, about 1 cup (250 mL)
sea salt and pepper to taste
2 cups (500 mL) cooked Compliments Basmati Rice [1]
- Soak the beans in water overnight and drain. Combine the bay leaves and spices in a small jar with a tight lid and keep in a cupboard until needed.
- In a heavy pot combine the; 1 ½ L (1500mL) of water with the beans, spices, ham hock, vegetables and garlic. Bring to a boil, reduce to a simmer and cook for 50 minutes.
- Remove the ham hock from the pot; separate the meat, discarding the bone, skin and cartilage. Dice the meat and add it back into the pot with the chorizo sausage and simmer stirring often until the beans are very tender, about 20 minutes longer. You may need to add a little more liquid to prevent the beans from burning.
- Let cool slightly, adjust the seasoning to taste and serve over steamed Basmati rice.
Nutritional Analysis per Serving:
Energy: 390 kcal
Protein: 19g
Fat:20g
Saturated Fat:7g
Cholesterol: 45 mg
Carbohydrates: 32g
Fibre:8g
Sodium: 360 mg
Potassium:202 mg