Bean and Tomato Casserole

I could honestly eat this every day.  Pete’s assistant first made this for me shortly after our arrival here in Mauritius and I get so excited every time she phones to say that she is sending home a portion with Pete.  It is so sweet that every time she makes this for her family, she keeps a portion aside for me.  Thank you Nan’s.  When we move back home, I will think of you every time I make this.

Broad (Butter) Bean and Tomato Casserole

Ingredients

500g packet broad/butter beans
5ml salt
5ml sugar
10ml oil
1 litre water
10 tomatoes roughly chopped
1 large onion roughly chopped
1 green chilli
6 garlic cloves
1inch piece ginger
2ml thyme
5ml parsley
5ml coriander

Method

  1. Soak the beans over night then rinse and place in a saucepan with the salt, sugar, oil and water and bring to the boil then reduce the heat and simmer for approximately 30 to 40 minutes until the beans are soft and half of the liquid has evaporated.
  2. While the beans are cooking, place the tomatoes, ¾ of the onion, chilli, garlic and ginger in a blender and liquidise.
  3. Place the remaining onion and thyme in a saucepan with a little oil and cook for 2 minutes and then add the tomato mixture and reduce down to a paste.
  4. Add the beans including the cooking liquid to the tomato paste and simmer for 5 minutes over a low heat.
  5. Add the parsley and coriander and stir through.

Submitted by:  Nanda Seebaluck, Mauritius

Roast Vegetables

This is a repost for Tandy’s Regional and Seasonal Challenge this week using Bell Pepper (Capsicum).

What can I say about roast vegetables other than they are scrumptious!  They definitely fall into the comfort food category for me and the leftovers reheat perfectly for a delicious lunch, either on their own or with crusty bread.  You can also add or substitute any of the vegetables with sweet potato, aubergine, baby marrows or patty pans – the list is endless.

Roast Vegetables

Ingredients

1 small butternut, peeled, de-seeded and cut into chunks
1 punnet brown mushrooms halved
1 red pepper (capsicum)seeded and cut into small chunks
1 large onion peeled and cut into chunks
3 garlic cloves peeled and halved
Vegetable seasoning to taste
Oil for drizzling

Method

  1. Preheat the oven to 180˚C.
  2. Place all the vegetables on a baking sheet and sprinkle with the vegetable spice and drizzle with oil.
  3. Bake for approximately 45 minutes stirring halfway through to re-coat the vegetables.


Low GI Tangy Tossed Salad

This salad makes a nice change to the traditional Greek salad (minus the tomatoes, green pepper and olives) and compliments a braaied (barbecued) lazy aged steak perfectly. 
Peppadew is the brand name of sweet piquant peppers (a breed of capsicum baccaum) originally grown in the Limpopo province of South Africa – if you are unable to find these, you can replace them with any other sweet piquant peppers.

Low GI Tangy Tossed Salad

 

Ingredients

½ small onion thinly sliced
1 packet mixed lettuce shredded
2 small red apples sliced and sprinkled with lemon juice
¼ English cucumber sliced and halved
4 peppadews thinly sliced
125ml low fat chunky cottage cheese
1 low fat feta round cubed
Freshly ground black pepper

Method

  1. Blanche the onion in a little boiling water.
  2. Mix all the ingredients in a large salad bowl.

 

Submitted by:  Desiree Visagie, Johannesburg

Aubergine Casserole

I love the fresh flavours of this aubergine (brinjal / eggplant) casserole.  It is packed with flavours to tickle your taste-buds and is a good accompaniment to any meal; it is exceptionally yummy with lamb and chicken.

Aubergine Casserole

 

Ingredients

30ml olive oil
2 large aubergines cut into large chunks
5ml dried oregano
Salt and ground black pepper
1 small red onion peeled and finely chopped
2 garlic cloves peeled and finely sliced
50ml fresh flat leaf parsley finely chopped
30ml capers
30ml herb vinegar
5 large tomatoes roughly chopped
10ml parsley chopped
30ml flaked almonds lightly toasted

Method

  1. Heat the olive oil in a large pan and add the aubergine chunks and oregano, season with a little salt and pepper and toss around so the aubergine is evenly coated with the oil and cook on a high heat for 5 minutes, giving the pan a shake every now and then. (Depending on the size of your pan you may need to cook the aubergine in batches.)
  2. Add the onion, garlic and parsley and cook for a further 2 minutes. Add a little more oil to the pan if you feel it’s getting too dry.
  3. Add the capers and drizzle over the herb vinegar.
  4. When all the vinegar has evaporated, add the tomatoes and simmer for 15 minutes or until tender. Season if you need to with more salt and pepper and a little more vinegar. Drizzle with some good olive oil and serve sprinkled with the parsley and almonds.

 

 Submitted by:  Mandy Frielinghaus, Mauritius

Hash Browns and Yoghurt Dip

We all enjoy a nice crispy hash brown and this yummy recipe goes a step further by incorporating baby marrows (zucchinis / courgettes), feta cheese and fresh basil.  If you like, you can skip the yoghurt dip and add poached eggs with a Hollandaise sauce.  I will post a Hollandaise sauce for you tomorrow.

Hash Browns and Yogurt Dip

 

Ingredients

400g potatoes peeled and grated
360g baby marrows grated
150g onion peeled and grated
100g feta cheese crumbled
125ml self raising flour
3 eggs lightly whisked
40ml chopped fresh basil
2ml freshly ground black pepper
3ml salt

Yoghurt Dip

200ml plain yoghurt
20ml torn fresh mint

Method

  1. Press the potatoes, baby marrows and onion through a sieve to remove the excess liquid or wring in a tea towel.
  2. Lightly mix with the remaining ingredients.
  3. Preheat the oven to 200˚C.
  4. Shape the potato mixture into patties.
  5. Shallow fry the hash browns over a medium heat until brown on both sides.
  6. Place the hash browns on a baking sheet and bake for 15 minutes until crispy.
  7. Blend the yoghurt and mint and serve with the hash browns.

 

Submitted by:  Mandy Frielinghaus, Mauritius

Gouranga Potatoes

Gouranga is a word that is used by Hare Crishna monks meaning be happy, so these are happy potatoes.  I like that, then again with butter and sour cream, how can they not be happy.

Gouranga Potatoes

Ingredients

8 medium potatoes
½ cup melted butter
2 cups sour cream
1 tsp turmeric
2 tsp salt
¼ tsp hing *
½ tsp ground rosemary
1 tsp black pepper
1 tsp paprika

Method

  1. Parboil the potatoes. Drain and refrigerate. When cool, peel and slice in ½ inch slices.
  2. Preheat the oven to 200°C.
  3. Combine the sour cream, butter and spices. Add the potatoes and stir gently and place into a casserole dish.
  4. Bake for 25 minutes.

 

* Hing (a salty dried plum) is needed in a vegetarian diet as it assists the digestive system.  It has a very distinct flavour (sweet, sour and salty) and therefore is used in small quantities.  It can be found in Indian shops.


Submitted by:  Nic Prinsloo, Clarens

Couscous Salad

A fellow blogger buddy Michael Beyer (Oishii) was recently looking for a couscous salad recipe and I promised I would post mine for him – I just needed the opportunity to make it again so I could put quantities to the ingredients – it’s one of those recipes I just make and never actually “measure” anything.  We had family over for a braai (barbecue) this weekend so I jumped at the opportunity to make this delicious salad, as it is a great addition for this type of meal. The idea is to have the veggies al dente and its fabulous served at room temperature.

Couscous Salad

Ingredients

2 cups couscous prepared according the package instructions
Olive oil
2 cups cauliflower mini florets
1 large onion sliced
1 carrot scraped and julienned
2 cups broccoli mini florets
3 garlic cloves minced
1 inch piece ginger root minced
Juice of half a lemon
Salt & black pepper

Method

  1. Get the wok really hot and drizzle in some olive oil, add and stir-fry the cauliflower
 for one minute.
  2. Add the onion and carrot and stir-fry for a further minute or two.
  3. Add the broccoli and stir-fry for one minute.
  4. Add the garlic and ginger and stir-fry for one minute.
  5. Add the couscous and squeeze over the lemon juice, salt and black pepper and stir all the ingredients together.

 

Vegetable Rice Casserole

This hearty casserole is ideal for vegetarians or on one of those Meatless Monday nights.

Vegetable Rice Casserole

 

Ingredients

4 cups cooked rice
1 ½ cups broccoli florets
1 medium carrot sliced
1 bunch spinach chopped
2 medium tomatoes cut in 1/8ths
½ cup olive oil
¼ tsp hing *
⅓ cup grated cheddar cheese
¼ cup breadcrumbs
½ tsp salt
¼ tsp black pepper

Method

  1. Preheat the oven to 180°C.
  2. Partially steam the broccoli and carrots.
  3. Heat the oil in a frying pan, add the hing, stir the tomatoes in and sauté for 5 minutes.
  4. Add the spinach and sauté for another 3 minutes.
  5. Combine the rice and the vegetables. Add the salt and the remaining ingredients except for half of the cheese. Do not over mix. Transfer to a 1.5 litre casserole dish and top with rest of the cheese.  Cover and bake for 10 minutes. Remove the lid and bake another 10 minutes. Serve immediately.

* Hing (a salty dried plum) is needed in a vegetarian diet as it assists the digestive system.  It has a very distinct flavour (sweet, sour and salty) and therefore is used in small quantities.  It can be found in Indian shops.

 

Submitted by:  Nic Prinsloo, Clarens

Vegetable Atchar Pickle

This is a super  yummy recipe and is really quick and easy to make.  For those brave ones, throw additional chopped small fresh green chillies in just before bottling.  I always have a bottle in the fridge and on a lazy day enjoy it with a baguette for lunch.

Vegetable Atchar Pickle

Ingredients

1 medium cabbage shredded
3 carrots grated / julienned
250ml young green beans
15ml mustard seeds
4 dry red chillies
6 garlic cloves
5ml turmeric powder
5ml salt
Pinch fenugreek
125ml oil
15ml vinegar

Method

  1. Blanche the cabbage, carrots and beans in boiling water for one minute and drain.
  2. Place all the other ingredients except the oil and vinegar in a pestle and mortar and pound roughly.
  3. Heat the oil in a pan over a medium heat and add the pounded mixture.
  4. Add the vegetables to the pan and mix well.
  5. Add the vinegar and stir through.
  6. Bottle the atchar pickle in sterilised bottles and refrigerate.

Submitted by:  Nanda Seebaluck, Mauritius