Searching for a scrumptious and nutritious technique to increase your fiber consumption and decrease ldl cholesterol? Look no additional than Purple Kidney Bean Puree, also called Sos Pwa Rouj in Haitian Creole. This vibrant dish is a staple in Haitian delicacies, historically served with white rice or polenta. However the magnificence lies in its versatility – a number of tweaks, and also you’ve acquired an entire and healthful meal in your plate!
Why Purple Kidney Bean Puree is a Caribbean Inexperienced Champion:
- Fiber Powerhouse: Loaded with cholesterol-lowering fiber, crimson kidney beans are a unbelievable selection for a heart-healthy weight loss program.
- Protein Packed: With a beneficiant dose of protein, this dish retains you feeling fuller for longer.
- Flavorful Basis: This creamy puree kinds a scrumptious base for quite a lot of components, making it endlessly customizable.
Past the Fundamentals: Including Veggies for Additional Goodness
Whereas the basic Sos Pwa Rouj is scrumptious by itself, incorporating greens takes it to an entire new stage of well being and taste. Right here at Caribbean Inexperienced Residing, we love the colourful mixture of crimson kidney beans with:
- Carrots: Including a contact of sweetness and important nutritional vitamins.
- Spinach: A superfood full of iron, vitamin A, and fiber.
A Breakdown of the Elements for Purple Kidney Bean Puree
Foremost Ingredient: Purple Kidney Beans
- Amount: 1 1/2 cups dried crimson kidney beans
- Description: Small, kidney-shaped beans which can be usually darkish crimson in colour. They’re a very good supply of protein, fiber, and iron.
Aromatics and Flavorings:
- Olive Oil: Used for cooking and including a light, nutty taste.
- Garlic: Supplies a robust, pungent taste that enhances the beans.
- Onion: Provides a candy and savory taste, and helps to caramelize throughout cooking.
- Cloves: Complete cloves add a heat, spicy taste.
- Thyme: A aromatic herb that lends a barely earthy and minty style.
- Parsley: A contemporary, brilliant herb that provides a herbaceous taste.
- Hen Bouillon Seasoning: A concentrated flavoring powder that provides a savory, chicken-like style.
- Chives or Scallion: Present a light, onion-like taste and a contemporary, inexperienced garnish.
- Purple Pepper Flakes: Add a contact of warmth and spice.
- Floor Black Pepper and Salt: Fundamental seasonings used to regulate taste.
Greens:
- Carrots: Add sweetness, crunch, and extra vitamins.
- Candy Peppers: Present a vibrant colour and a barely candy, tangy taste. The kind of pepper used can affect the general warmth stage.
Cooking Suggestions: Conserving the Beans Agency
There are numerous approaches to cooking crimson kidney beans. Right here at Caribbean Inexperienced Residing, we want a way that retains the beans barely agency for a extra textural expertise:
- Skip the Soak: In contrast to some recipes, we keep away from in a single day soaking to take care of the bean’s form.
- Low and Sluggish: Cooking the beans in a heavy-bottomed pot on low to medium warmth ensures even cooking and prevents them from breaking down.
- Spice it Up: Contemporary spices appear to reinforce the cooking course of, though this might additionally rely on the bean selection and origin.
Customization is Key!
Sos Pwa Rouj is a canvas for creativity. Whereas Haiti historically incorporates dumplings and plantains, be at liberty to experiment along with your favourite greens and flavors. Listed here are some concepts:
- Traditional Additions: Celery for added crunch or dumplings for a satisfying chew.
- Fast and Easy: For a time-saving possibility, benefit from the Purple Kidney Bean Puree by itself.
- Spicy Kick: Add “endui” (spicy salted pork); it provides a deep savory taste.
Planning is Key for a Fast and Straightforward Meal
Whereas cooking beans can take a while, planning makes excellent! Begin the bean-cooking course of forward of time, and your whole meal can come collectively seamlessly. This recipe will also be tailored to different kinds of dried beans – merely regulate the cooking time accordingly.
So, ditch the method and embrace the facility of vegetation! With this Purple Kidney Bean Puree recipe, you’ll get pleasure from a scrumptious, nutritious, and customizable dish that celebrates the spirit of Caribbean Inexperienced Residing.
Different bean recipes so that you can attempt
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Supply
- https://www.healthline.com/diet/meals/kidney-beans
Scrumptious and nutritious Purple Kidney Bean Puree (Sos Pwa Rouj) with a Haitian twist! Discover ways to make this simple, flavorful, and plant-based dish.
- 1 1/2 cups of dried crimson kidney beans
- 2 tbsp olive oil
- 3 garlic cloves – chopped finely
- 1 medium white onion – sliced
- 2 – 3 complete cloves
- 1 tbsp olive oil
- 1 giant carrots diced or sliced skinny
- 2 – 3 tbsp candy peppers crimson, orange or inexperienced (if utilizing inexperienced add much less as a result of the flavour is stronger)
- 2 sprigs of thyme
- 1 full sprig of parsley
- 1 tsp of rooster bouillon seasoning
- 1 tbsp chive – chopped or 1 scallion chopped thinly
- sprint of crimson pepper flakes
- floor black pepper and salt to style.
Preparation:
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Type, Rinse, and Drain Beans: Take away any particles from the beans, rinse totally below chilly water, and drain. Put aside.
Cooking the Beans:
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Sauté Aromatics: In a big stockpot, warmth olive oil over low warmth. Add garlic, onion, and cloves, and cook dinner for about 2 minutes, stirring sometimes, till aromatic.
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Add Beans and Water: Add the cleaned beans to the pot, together with 8-10 cups of water. Cowl and produce to a boil over medium warmth. If wanted, add extra scorching water in 2-cup increments.
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Simmer till Tender: Cut back warmth to low and simmer, coated, for about 1 hour and quarter-hour, or till the beans are absolutely cooked however not mushy. Cooking time could differ relying on the bean selection.
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Reserve Some Beans: Take away 1 cup of cooked beans and put aside for later.
Pureeing the Beans:
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Mix Beans and Liquid: Mix the remaining cooked beans and their cooking liquid in a blender till easy and creamy.
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Pressure Puree: Pressure the blended bean puree by a fine-mesh sieve to take away any lumps or residue. Put aside the strained puree.
Combining Flavors:
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Sauté Greens: In the identical stockpot, add the remaining olive oil, carrots, peppers, chives/scallion, rooster bouillon powder, parsley, thyme, and crimson pepper flakes. Sauté for 1 minute.
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Add Reserved Beans: Stir within the reserved 1 cup of cooked beans.
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Mix with Puree: Step by step add the strained bean puree to the pot, stirring continuously. Season with salt and pepper to style.
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Simmer and Thicken: Prepare dinner, uncovered, over medium-low warmth for 20-Half-hour, or till the puree reaches your required thickness and creaminess. Stir frequently to stop sticking.
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Add Dumplings (Elective): If utilizing dumplings, add them over the last 20 minutes of cooking.
Suggestions for Making Purple Kidney Bean Puree
- Pre-Soaking: Whereas not obligatory, soaking the beans in a single day can cut back cooking time.
- Contemporary Spices: For optimum taste, use contemporary thyme and parsley.
- Modify Warmth: If the puree is just too thick, add a bit water and simmer for a number of extra minutes.
- Dumplings: For a heartier meal, add home made or store-bought dumplings to the puree.
- Leftovers: Retailer leftovers in an hermetic container within the fridge for as much as 3 days.
- Freeze: For longer storage, freeze the puree in hermetic containers.
- Variations: Experiment with completely different greens, resembling spinach or zucchini, for added diet and taste.
- Hen Bouillon Powder: Observe that rooster bouillon powders can differ in saltiness and taste. Select one which fits your style preferences.
Energy: 135kcalCarbohydrates: 14gProtein: 4gFats: 7gSaturated Fats: 1gPolyunsaturated Fats: 1gMonounsaturated Fats: 5gSodium: 13mgPotassium: 266mgFiber: 4gSugar: 2gVitamin A: 1994IUVitamin C: 14mgCalcium: 26mgIron: 2mg
Please take into account that dietary data is a tough estimate and may differ significantly based mostly on the merchandise used.
Vitamin information is routinely generated and supplied as a courtesy and as an estimate solely.
At all times select components with out corn or corn derivatives.
