Ingredients: |
Ingredients: (01) uncooked red kidney beans | 225g or ½ lb - I normally used tinned beans
(02) water for soaking | 1.1 litres or 2 pints
(03) water for boiling | 1.1 litres or 2 pints
(04) olive oil | 1 tablespoon
(05) onion, peeled and finely chopped | 225g or ½ lb
(06) clove garlic crushed | 1
(07) mixed veg, scrubbed and chopped | 225g or ½ lb
(e.g., celery, pepper, carrot)
(08) dried basil | ½ teaspoon
(09) ground cumin | ½ teaspoon
(10) cayenne pepper | ¼ teaspoon
(11) chilli powder | ¼ teaspoon
(12) tin of tomatoes, liquidised | 400g
(13) tomato puree | 2 tablespoons
(14) red wine | 3 tablespoons
(15) bulgar wheat | 50 g or 2 oz
(16) stock (liquid reserved from cooking the beans) | 570 – 900 ml or 1 – 1 ½ pints (17) juice of ½ lemon |
(18) salt and freshly ground black pepper |
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Directions: |
Directions:(01) Soak the beans overnight in water, drain and rinse well. Bring them to the boil in fresh water and boil fast for at least 10 minutes so that any toxins on the outside of the beans are destroyed. Then cover the pot and simmer for a further 35 – 40 minutes. If you find that the water tends to boil over, it helps to add a teaspoon of oil. When the beans are soft, drain and reserve the stock for use later.
(2) Heat the oil in a large saucepan, gently fry the onions and garlic for a few minutes and then add the chopped vegetables, beans, basil and spices. Stir well and cook for 5 minutes as this helps seal in the flavour and some of the nutrients. Next add the tomatoes, tomato puree, red wine, bulgar wheat and 570 ml (1 pint) of stock. Bring the mixture to the boil, cover the pan and simmer for about 30 minutes. Add the lemon juice and seasonings and increase the stock level if you like your casseroles fairly liquid, then cook for a further 20 – 30 minutes. If you want to cook this dish in the oven, transfer the mixture, after bringing it to the boil, to a casserole and cover. It will take about 50 – 60 minutes at gas mark 4, 350 degrees Fahrenheit (180 degrees Centigrade). Don’t forget to add the lemon juice and seasoning half-way through the cooking time. Serve hot. |
Personal
Notes: |
Personal
Notes: This is definitely a dish for wintry days, of which we have many. The bulgar wheat swells up in the liquid during cooking and gives a lovely texture, preventing the dish from being sloppy without making it too heavy. If you can’t get bulgar wheat, use some uncooked rice or oat flakes to thicken the stew and give it texture. You can cook this dish on top of the cooker or in a moderate oven. It goes well with a crunchy salad and yoghurt or sour cream.
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