This is the perfect snack food . It fills a gap, but doesn’t spoil your appetite. It is totally vegan and makes a good filler for a wrap.
This makes a lot. If you don’t have room in the freezer, you can halve the quantities.
500g dry pinto beans
1-2 tsp good Salt
Ground back pepper taste
2 cloves of garlic
1 tsp chopped red hot chilli peppers
1/2 Tsp heaped turmeric
1/2 Tsp heaped garam marsala (Optional for curry flavour)
I tin of tomatoes triturado (mashed)
Big splash of olive oil
Big dollop of coconut oil (if you have it)
1-2 cans of water (use the tomatoe can)
Beans after cooking before blending. ‘Refried beans’ without the frying EQUIPMENT
A large bowl to soak the beans
A large pressure cooker or a big pan with a lid
Hand blender (batidora)
Soak the beans and chickpeas together in salted water for 4+ hours
Heat the pan with oils
Add the onions, garlic and fry till soft
Add the tomatoes and tomatoe concentrate, the chilli peppers
Add the beans & chickpeas
add water to cover the beans
Give the mix a good stir
Pressure cooker – seal and cook for 40 minutes. Start at full heat then switch to low heat for the last 30 minutes. switch off heat and leave for 15 minutes to finish cooking, before opening.
Pan with lid – cook at low heat for 2 hours
Blend till smooth while it is still warm.
Pete’s bean paté in a dosa wrap
You can eat the mix as is, without blending. But it wont be so easy to digest. Many thanks to Matt for the tip about soaking the beans in salted water to make them less farty.
The plantain pancake makes a good dessert with strawberries and cream or yoghurt or iced cream on top. Enjoy!
1 large green plantain, peeled
½ cup of milk
½ tsp stevia or sugar
a pinch of salt
Coconut oil / butter/ oil for cooking
The plantain will often be hard to peel. Make a slit in the peel lengthwise, followed by slicing it into thirds, then a knife to peel.
Place the ingredients in a bowl or blender. Blend until you have a smooth batter.
First put a little oil or butter into a non stick pan. Then cook like a normal pancake.
The pancakes freeze well
makes 6 pancakes
If you can’t add milk, then use two eggs per plantain.
If you want a fluffier panake, add a pinch of baking powder The Eating
Best with cream and strawsberries
30 seconds in the microwave to bring them back to life, if they have been in the fridge.
The gluten free dosa is a great bread substitute. Vegan, lectin free and easy to make. It ticks every box.
The Dosa is a flat bread / crepe / wrap made with fermented rice and lentils. The traditional recipe uses round white rice and white lentils, and feeds millions of people in South India.
The recipe below includes chickpeas and olive oil. The result is more like a pancake or crepe.
Many thanks to
Nitu Chugani‘s cooking classes for introducing me to the Indian dosa, which is more thin and swirly than mine . see for authentic indian recipes and more. www.nitudidi.com
The proportions are 3 rice to 1 lentils.
3 cups round bomba rice
1 cup urid dall (pealed white lentils)
1 cup chickpeas (garbanzos)
Indian Spices to taste: fenugreek leaves or cumin or coriander OR
Western Herbs to taste : mixed herbs or rosemary &/or thyme
3 teaspoons salt
1/2 cup olive oil
4 cups of water
makes enough for a few days. It will keep well in the fridge or freezer.
HOW TO DO IT
Overall it takes 30 minutes to prepare, then as long as it takes to cook a pancake. But the process spans 30 hours!
Put the rice, lentils and Chickpeas to soak for 5 hours or over night
Drain and wash the rice mix
Add 4 cups of good water. filtered or bottled.
Add the fenugreek leaves and or spices
Grind / liquidise the mix with a blender.
Put in 2 large containers and leave for 12-24 hours in a warm place to ferment. the misture expands by 20%+ during fermentation.
Do NOT add the salt till after fermentation
In the winter, place the containers in the oven with the light on. The light will give the right amount of heat for the fermentation. Thank you to Matt for this tip.
Add salt and olive oil to the mixture, and it is ready for cooking
Put a non stick pan, without oil, on a medium heat
Spread a large spoon of the mixture on the pan
cook for about 4 minutes
After a few minutes the dosa will lift, then turn it over
The cooked dosas can be kept in fridge or frozen. 15-30 seconds in the microwave will bring a dosa back to life. But best eaten straight from the pan, when they are crispy
My favorites are
Egg on dosa
Dosa wrap with half an avocadoe or asparagus
Cheese on dosa (30 seconds in the microwave to melt the cheese)
Dosa wrap with sliced tomatoe
Dosa with pickle/ curry paste or
Pete’s Bean Paté Dosa wrap with a sweet potatoe chana (mild curry)
Dosa by itself as a biscuit/bread substitute
Dosa pizza. make a big dosa(s) as normal, then add your pizza topping and cook in a hot oven for 15 minutes approx.
The dosa is vegan and gluten free. The process of fermentation eliminates the lectins in the rice and lentils and makes them even better for you. You could cook with the mix and skip fermentation, but it would not be so good .