Archive for goulash recipes
Meatless Monday with Jamaican Red Bean Stew
Posted by: | CommentsHappy Meatless Monday! As you may or may not know, Planet Forward supports the Meatless Monday campaign – a non-profit initiative in association with the Johns Hopkins Bloomberg School of Public Health. It’s part of an eco-friendly worldwide movement to reduce consumption of animal products in favour of more plant-based meals to fight global warming and improve our personal health. This week we bring you a Jamaican Red Bean Stew that is fast, nutritious and satisfying.
Beans are full of nutrients and are a healthy and fat-free replacement for meat. You can eat this stew over brown rice to add to the nutritional value and round off a healthy and satisfying meal option.
Ingredients:
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
2 cups sliced baby carrots
3 scallions, chopped
1 sweet potato, peeled and diced
1 (15-ounce) can diced tomatoes, drained
2 teaspoons curry powder
1/2 teaspoon dried thyme
1/4 teaspoon red pepper flakes (or to taste)
1/4 teaspoon ground allspice
Salt and freshly ground black pepper
2 (16-ounce) cans red kidney beans, drained and rinsed
1 (14-ounce) can unsweetened light coconut milk
1 cup vegetable broth
Instructions:
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Meatless Monday with Vegan Two-bean Goulash
Posted by: | CommentsWelcome back for another Meatless Monday recipe. Meatless Monday is that one-day-a-week where you choose a healthy meatless meal while supporting personal and planetary health. This time it’s a vegan recipe loaded with plant-based meat-free alternatives. This recipe allows you to choose your favorite beans to make a delicious vegan bean goulash. So, without further adieu:
Vegan Two-Bean Goulash
Serves 2
- 15oz (or 1 tin) each of black-eyed beans and cannellini beans, soaked overnight and cooked (you can substitute the beans for any other kind – kidney and haricot beans work well together)
- 4oz (100g) shallots or small onions, peeled but left whole
- 4 sticks of celery, chopped
- 4 zucchini (courgettes), sliced thickly
- 3 small carrots, sliced
- 14 oz (400g) tin of chopped tomatoes
- 1/2 pint (300ml) vegetable stock
- 1/2 tsp caraway seeds (or use poppy or mustard seeds)
- 1 tbsp corn flour
- 1 tbsp paprika
Directions:
- Heat 1 tbsp oil in a large pan and fry the onions, celery, courgettes and carrots over a high heat until lightly browned.
- Add the tomatoes with their juice and the stock. Stir in paprika, seeds, salt and pepper.
- Cover and simmer for 20 minutes until the vegetables are tender.
- Stir in the beans. Blend the cornflour with 2 tbsps water and add to the pan.
- Bring to a boil, stirring, until the sauce begins to thicken.
- Cover and simmer for 10 minutes.
