Mixed Bean Recipes
Green Vegetable and Mixed Bean Stir Fry
Preparation time: 10 minutes, Cooking time: 7 minutes
Ingredients 1 x 200g bag mixed beans, 10ml (1 dessertspoon) sunflower oil, 1 green chilli deseeded and diced, 1 clove garlic crushed, 50g (2oz) spring onions, topped, tailed and sliced, 2 medium or 4 baby courgettes cut into sticks, 1 green pepper, deseeded and sliced, 200g (7oz) Pak choi, base removed to allow the leaves to separate, cut the large leaves in half vertically, 10ml (1 dessertspoon) toasted sesame oil
Method Heat the sunflower oil in a large frying pan or wok, add the chopped chilli and garlic and fry together for 1 minute, reduce the heat slightly. Add the spring onions, courgette sticks and sliced pepper to the pan and fry for 2 - 3 minutes. Add the pak choi and the mixed beans and fry a further 3 minutes until the pak choi has reduced and the beans have heated through, drizzle over the sesame oil and serve accompanied by Hoi sin or Plum sauce.
Cooks Tip: The stir fry can be supplemented by adding some pine nuts or toasted chopped hazelnuts, these would be added with the beans.
Hearty tuna and mixed bean salad
Ingredients 1 bag of sprouting beans, ¼ cup of extra virgin olive oil, 1 bag of spinach, 1 red onion, 1 tin of tuna, 1 bunch of flat leaf parsley, 1 lemon, salt and pepper
Method Take spinach leaves and roll. Using a sharp knife slice thinly and place in a large salad bowl. Peel red onion and slice into rings. Add to bowl. Add sprouting beans and flake in tuna. Mix juice of lemon into olive oil with chopped flat leaf parsley. Season to taste. Pour the dressing over ingredients in salad bowl and toss all ingredients together. Serve
Mixed bean sprout stir fry
Ingredients 1 packet of sprouted beans, 3 tbs soya sauce, thumbsized piece of ginger, peeled and chopped into matchsticks 1 tbs of honey, 1 small red chilli, finely sliced and seeds discarded, 1 courgette, ribboned using potato peeler, ½ butternut squash, finely sliced, 1 red pepper, cut in thin strips, ¼ savoy cabbage, shredded, 10 oyster mushrooms, 150g prawns (optional), 3 tbs sesame oil
Method Add oil to the wok and infuse with ginger and chilli for 1 min. Add honey, soya sauce, butternut squash, peppers, mushrooms and prawns. Stir fry for 4-5 min. Now add courgette ribbons, savoy cabbage with mixed beans. Continue frying for another 4-5 min. Serve.
Mixed beans serving suggestions:
Delicious eaten on its own as a snack
Drizzle a dressing of olive oil, vinegar or lemon juice, salt and pepper over the beans and serve as a side salad.
Add to any salad to give it an extra crunch - goes well with rocket leaves
Add to any stir fry at the end
Add to any casserole or soup