Beans Kidney (red) 500g
Red Kidney beans are the best all purpose beans and very affordable for anyone!
Beans secret ingredient is the fibre, which makes you eat less.
Beans and lentils are a good source of protein, carbohydrates, B-complex vitamins and many minerals. High in folate, phosphorus, potassium, zinc, calcium and selenium. Packed with saponins, an anti-inflammatory compound which helps your immune system protect against cancer, and lowers cholesterol. Good source of fibre.
Guideline: 1 cup of dry beans will make 2 1/2 cups of cooked beans - about 4 servings.
Rinse to remove any dirt and stones
Cover with 3 - 4 times the volume in warm water and soak overnight
Discard old water. Add fresh water and bring to the boil
Pour this water off and add a fresh batch, and continue boiling until beans are soft
In place of salt try our vegetable stock for delicious flavour
Cooking time: 60 minutes for most beans, 60 minutes for lentils, 4 hours for chickpeas
Baked Sweet Potatoes with chili bean topping
6-8 Sweet potatoes (baked at 180-200oC for 1 hour)
1 can chickpeas or other beans (drained) 1-2 Tbsp. Mary-Ann's olive oil
1-2 tsp. Mary-Ann's Garlic & Herb salt
Juice of 1-2 -1 lemons
Extra chili optional
1-2 tsp. Ground cumin
Pinch ground ginger
Blend all topping ingredients together, until a smooth paste is formed. Adjust seasoning to suite taste. Place on top of slit sweet potatoes and serve with grilled tomato slices and baked leeks.
3-4 ripe tomatoes diced
fresh coriander (cilantro)
Sprinkle with Mary-Ann's Seasoning salt and bake in a hot oven until soft