budget cooking

Blackbeans Jumble Recipe

Blackbeans Jumble, our Monday night one-pot dinner creation influenced by Creole Jambalaya. The origin of Jambalaya apparently derives from the Provencal which is spoken in the South of France, the word “jambalaia” refers to a mishmash or mix-up. Talking about fusion, diversity and cooking, you definitely will find it in Creole cooking, this cuisine is a living proof of all the descendants of early settlers.

Louisiana Creole cuisine is recognized as a unique style of cooking, which makes use of the “Holy Trinity” (in this case, chopped celery, bell peppers, and onions), but has a great variety of European, French, Caribbean, African, and American influences.

La Chinata smoked paprika powder and gumbo mix spice powder

La Chinata smoked paprika powder and gumbo mix spice powder

Pulses and legumes

I love one-pot dishes, mixing ingredients and blending of spices they are ideal to finish up whatever vegetable is leftover on my kitchen counter. Adding pulses and legumes to your diet is very healthy since beans are considered protein-rich super food. Beans are low-glycemic, high-fiber, high-protein and packed with important vitamins, minerals and antioxidants. Not to mention very convenient to cook and to add to your weekly meal plan. Beans help you feel fuller for a longer period of time and as a bonus helps to lower your weight.

Double value for health and grocery shopping budget to buy dried beans instead of cans or jars, a bag of beans is very economic, because it triples in quantity. One dried cup yields 2½­- 3½­ cups soaked beans, enough to feed a family of 4-6 persons. Just soak a cup overnight (1-2 days max, refreshing water in between) to let them well double in size, transfer to a pressure cooker and depending the bean and quantity you only have to cook 7-10 min tops and the beans are ready to be used in dishes or as ingredient of a recipe. For an overview of beans with image and description click here.

Black eyed beans

Black eyed beans

Digestion aid

Not everyone has the same experience but it is a well known side effect of eating beans resulting in flatulence, because beans contain raffinose which is a starch that is poorly digested due to a lack of the enzyme galactosidase. In aid to reduce increased intestinal gas production, there are several ways to avoid bean flatulence;

  1. Pre-soak overnight up to 24 hour, rinse in between (48 hours max otherwise it will ferment instead!) is a must and cook them well, the beans must be entirely soft without any hard bits.
  2. Add a knife tip – pinch of baking soda to the soak water of dried beans before cooking, this will significantly decreases the content of the raffinose family of sugars.
  3. From our time in India, were lentils are staple food we learned from Indian cooking to add asfoetida aka ‘hing’ as a digestive aid, this little tub is on our spice rack among Indian spices. In many Indian recipes it includes turmeric and ginger both are digestives spices as well.
  4. Other spices are cloves, cinnamon, and garlic are potent in reducing gas.
  5. According to a Huffington Post article, adding a piece of seaweed (Kombu or Wakame) will make the beans more digestible. Seaweed is another well known power food and it adds an extra depth as part of flavoring the beans as well aid for digestion 

Chili con Carne is a well known recipe with kidney or brown beans, Blackbeans Jumble is made with blackeyed beans and this recipe has creole influences but was mainly inspired by leftover greens, the use of spices like smoked paprika powder and cumin makes it interesting. You can add peppers if you like the heat or leave them out, by omitting the meat it will become a full vegan dish.

Blackbeans as comfort food

Blackbeans as comfort food

Flat beans stir-fry with ground pork & bean sauce, recipe

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Flat beans are in season now for € 0,99 p/kg, fresh bright green, smooth skin, crunchy and string less, flat beans belong to the same group as runner beans. Flat beans here in The Netherlands/Europe are cooked, boiled or steamed, although I do not know many cooks who will use this unless they have a steamer appliance or steamer-oven otherwise too much hassle. My favorite way of cooking is stir-frying, the cutting up takes more time than cooking in a wok or saute pan/flatware.

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Day before I had prepared fresh aubergines with SiChuan chilibean paste and I only needed half a package of ground pork meat, so I had some leftover ground meat to be used.

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When I refer to soybean paste, I realized it can be confusing especially since I have 4 kinds of bean sauce. Three as shown in the picture above; the first one is a Taiwanese brand, the two glass jars Chinese and the fourth one missing is a Thai version (a photo will appear in another dish soon). Now for tonight’s dinner I only used bean sauce, the middle jar but if I would be cooking with chicken or dou fu I would mix bean and hot bean sauce together for an even stronger flavor.

Flat beans stir-fried with ground pork & bean sauce

To speed up cooking even more, you could zap the bean in the microwave for 5-7min (depending microwave power), we like a crunchier texture so never pass beyond 7 min otherwise even stir-frying will make them wilt even more. With cutting up the vegetables, cooking the rice (2-3pers) and stir-frying this dish dinner is served with 15- 20 minutes tops.

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You can substitute flat beans for runner beans and make this a vegetarian dish by omitting ground meat, variation are endless. You can even create a spicier version by mixing both the bean and hot bean sauce or adding a chili paste to enhance spiciness and leave out the bean sauce entirely. This recipe gives you a base to mix and match and experiment further to create your dish.

Chicken Broccoli easy stir-fry recipe

A request from TinYee for “What’s for dinner?”, how about a quick stir-fry tender chicken with broccoli florets flashing out of the wok onto a plate. Let’s not forget to write down the Chicken Broccoli easy stir-fry recipe and post it please :-).

If you’re cooking for a family or friends this is a healthy and tasty dish to serve on the table. Chinese stir-frying and Asian cooking is all about setting up for flash cooking.

Chicken Broccoli stir-fry recipe is an easy budget-friendly dish and a crowd pleaser. All the ingredients can be easily substituted with other meat cuts and greens in season. Pork, lamb, beef (even fish, see note) with vegetables like cauliflower, green beans, Pak Soi or Chinese cabbage. Versatile and ideal to mix vegetables of what is left in the refrigerator and needs to be finished

 

Quick, easy and economic no leftovers of ingredients, whether you cook Chicken Broccoli easy stir-fry for 4 persons or make 4 meals ahead for your weekly meal plan. Start with the preparation, cutting up the ingredients in bite-size pieces. Season the thinly sliced meat quickly set aside. blanch the vegetables and quickly into an ice-bath. Have all other seasoning bottles and jars ready to grab and heat up the wok.

Cut up broccoli florets or other vegetables in equal bite-size pieces. Blanch the vegetables, short and quickly into an ice-bath. This will stop the cooking process. Have all other seasoning bottles and jars ready to grab and heat up the wok.

Chicken broccoli easy stir-fry recipe

Tip:

Check the fridge if other ingrediënts can be chopped into the dish too. This help clearing and finishing into a colourful and healthy cooked meal. When stir-frying always add the hardest/toughest ingredients first and soft ingredients last into the wok.

Another Chinese stir-fry recipe is Flat beans with ground pork and bean sauce or try seafood suggestion Thai Red Curry Mussels Recipe.

Cooking notes:

  • This recipe is suitable to adapt for Keto, Paleo and diabetes diet.
  • For soy sauce gluten free options:
    • soy sauce choose tamari sauce (wheat free) as the closest substitution
    • Bragg liquid amino (purist would say nay because it’s not made with a natural fermentation but chemical process instead)
    • Coconut amino (a healthy soy substitute, made from coconut sap. It has a salty, slightly sweet flavour and is rich and dark in colour)
    • fish sauce (made from fermented fish/seafood although it is different it tastes as good). If there are none dietary restriction I often use both in cooking.
    • home-cook experiment, make your own instead. Will follow up soon with a discovery post.
  • Cooking oil
    • Olive oil use light, extra virgin is too heavy and will carry an after taste.
    • Sesame oil is only used for flavouring at the end, not intended for stir-frying, it burns too quickly and becomes bitter.
    • Coconut oil is mostly used in Keto and Paleo cooking.
  • Chicken seasoning powder in principle should be gluten free or use a vegetable powder as substitute
  • For vegan diet:
    • use fresh tofu
    • dried compressed soy flavour tofu
    • Tempeh (fermented soybeans)
    • Okara, when I make fresh soy milk the leftover soybean pulp is called Okara. Very nutritious and versatile to make pancakes or burgers.
    • Quorn
    • You can also buy a large variety mock soy meat packages at Chinese supermarkets.
  • Instead of meat, you can also substitute with fish fillets too. Coat the pieces in corn flour and fry them first, take out, continue with the recipe and add when almost done.
  • Cornstarch is what I standard use, next tapioca starch and tapioca flour or arrowroot.
  • Mushroom sauce (vegetarian) and oyster sauce are both used as extra flavour seasonings or omit.