Afghan Lubya- Vegetarian Kidney Bean Recipe
Afghan lubya is a delicious vegetarian kidney bean recipe. It can easily be made vegan with a non-dairy yogurt substitute. Full recipe below.
Here is the Afghan nachos recipe I shared w/ you in the video:
Ingredients:
3 Cups Dried Kidney Beans
3 Tablespoons Oil
1 Finely Chopped Onion
5 Cloves Finely Minced Garlic
1 Tablespoon Cumin
1 Tablespoon Coriander
1 Tablespoon Tomato Paste
1 Can Whole Tomatoes
1–2 Cartons of Vegetable Broth
4 Tablespoons Dried Mint
1 Teaspoon Salt
1 Teaspoon Black Pepper
Cornstarch for thickening gravy
Recipe:
1. Soak your beans. Preferably overnight. But it is just as acceptable to soak them with your chai or coffee first in the morning.
2. Pull out your instant pot or saute pan—heat oil, sautee onions, and then garlic. Next, add your cumin and coriander.
3. Next, you want to add some color to your tomato paste. Cook the tomato paste for a few minutes. This will help you eliminate the “canned” taste and develop the tomato flavor.
4. Next, add the can of tomatoes. If you have some leftover baby grape tomatoes, you can add those too but not necessary. (I did it in the YouTube video because I had some extra).
5. Next, add your vegetable broth. This will depend on how thirsty your beans are. I start with 1 Cup.
6. Let the ingredients cook down a bit. Then add your dried mint, salt, and black pepper. Finally, add your soaked beans. On top of that, add more vegetable broth until all your ingredients are fully covered in the instant pot. You never want to be low on the liquid in an instant pot or pressure cooker because you will risk burning the food on the bottom.
7. Put your instant pot lid on and cook for 15 minutes on the “bean” selection. I highly encourage a pressure cooker if you don’t have an instant pot. Any other method will make this a weekend recipe, not a weeknight recipe.
8. When you take your lid off, you can likely notice your liquid is not as thick as you would like. This is because you want a nice “gravy” so that it coats the rice you serve it with. I always make a quick cornstarch slurry to thicken my lubya gravy.
9. To make a slurry, start with a 1-to-2 ratio of cornstarch to water. For example, prepare one tablespoon of cornstarch and two tablespoons of water. Add this to your lubya while it’s still hot and stir. You will have a lovely thick gravy now!
10. Finally, serve with some rice and top with some Afghan yogurt sauce.
Printable lubya recipe here:
HOW TO MAKE EASY VEGAN GHANAIAN BEANS STEW (RED RED) NO FISH
RECIPE:
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Ultimate Stewed Red Beans | Vegan & Gluten Free
Learn how to make this Trinidadian favorite side dish of stewed red beans which is a Sunday lunch favorite served with any curry dishes or stew dishes.
Link to printable recipe for Trini stewed beans | Trini Stew Beans Recipe :
Serves 6-8
To boil beans
1 cup dried red or pink kidney beans (OR 2 CANS ORGANIC RED BEANS-rinsed)
6 cups water
1 teaspoon brown sugar
Cook 60-90 minutes, or until tender
To stew
4 tablespoons extra virgin olive oil
2 teaspoons brown sugar
2 tablespoons ketchup
1/2 small onion, chopped
2 cloves garlic, grated
2 tablespoons green seasoning
1 ripe plum tomato, diced
1 celery stalk along with leaves, chopped
½ red or green or yellow bell pepper
1/2 cup diced pumpkin
1/2 small carrot, diced
Hot pepper, diced, optional
Pimento pepper, optional
3 Thyme sprigs
salt and pepper, to taste
1/2 can coconut milk (or 1/2 block coconut cream)
Prep:
1. Soak beans overnight. Wash. Drain. Some believe that soaking of the beans not only cleans them, it reduces the cooking time and also removes the indigestible complex sugars (oligosaccharides) which cause gas.
2. Wash, peel and chop pumpkin, carrot, tomato, celery, bell pepper, onion.
Cook Beans. Alternately, use two cups cooked canned beans. Drain and rinse before using.
:
1. In a medium saucepan over high heat, add 6 cups water, beans. Bring to a boil, lower heat and simmer for 60-90 minutes until cooked but still firm.
Stew beans:
1. In a heavy bottomed pot, heat oil over medium heat. Add brown sugar and allow it to bubble, froth, expand and darken.
2. Add ketchup, green seasoning, tomatoes, celery, sweet pepper, pumpkin, carrot, garlic and onion, stir well to combine.
3. Cover and cook for 15 minutes, over low heat, stirring every 5 minutes(medium heat). You may add 1/4 cup of water to help in the cooking process.
4. Stir in beans with liquid and coconut cream. Add additional 1-2 cups of water if there isn’t enough liquid. Add salt and freshly ground black pepper.
5. Bring to a boil, immediately reduce heat to low, cover pot and simmer for about 15-20 minutes or until sauce thickens. Taste for salt and black pepper. Add more if necessary.
*Mediterranean Diet Approved
*Clean Recipe
*Vegan Recipe
*Vegetarian Recipe
*Gluten Free
*Grain Free
*Dairy free
*High Protein
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Red Red, Ghanaian Bean Stew (Vegan, Vegetarian, Gluten Free, West African Recipes)
Red Red, Ghanaian Bean Stew (Vegan, Vegetarian, Gluten Free, West African Recipes)
Red red is a Ghanaian bean stew served together with fried plantains and often garnished with gari, a coarse toasted cassava flour. It makes an altogether delightful dish, that is perfectly suitable for vegans and vegetarians alike. If you would like to try something new, have a go at this.
Recipe:
Bean stew/Serves 4
1 cup of dry black eyed peas (180-200g or 1 canned beans)
1/4 cup red palm oil
1 large onion
1 tablespoon tomato paste
4 medium size, ripe tomatoes
1 inch fresh ginger
2 cloves garlic
2 scotch bonnet peppers
500ml vegetable stock
salt to taste
water for soaking beans, extra as needed.
Method:
1. Soak the beans in fresh water for about 2 hours or overnight, this makes the cooking process quicker. You can also soak the beans in hot water for half an hour before cooking. Cook the beans for 30 to 45 minutes until soft.
2. Chop the vegetables. Saute the onions until caramelized then add the tomato paste.
3. Add the tomatoes in and fry until they have cooked down. This should take 5 to 10 minutes.
4. Add the vegetable stock and allow to simmer for half an hour on low heat. During this time you can prepare the plantains.
Take 4 plantains.
Peel, slice, season with salt and deep fry or oven roast.
Serve the dish garnished with a little gari powder.
Where you can get these ingredients. These are now widely available in the UK online or at Afro Caribbean grocers. In London you will be able to find these in most supermarkets South of the river, in areas like North End Road market and markets around Peckham and East Croydon.
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