Real African Dishes: [MC-AllEthnic-Recipes] South African Black-Eyed Beans and Pumpkin Casserole

Wednesday, November 30, 2011

[MC-AllEthnic-Recipes] South African Black-Eyed Beans and Pumpkin Casserole - Izindumba; 7 pts plus

* Exported from MasterCook *

South African Black-Eyed Beans and Pumpkin Casserole - Izindumba

Recipe By :Mary Kleinenberg, Pietermaritzburg, South Africa
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 5%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 onions -- chopped
1/2 teaspoon ground cinnamon
2 teaspoons curry powder
1 teaspoon paprika
1/2 teaspoon mixed spice
1 pinch nutmeg
1/2 teaspoon thyme
2 garlic clove -- to 3 cloves, sliced
1 pound pumpkin -- or butternut, cut into bite-size chunks
1 bell pepper -- red or green, chopped
2 carrots -- sliced
3 tomatoes -- chopped
2 carrots -- sliced
1 can black-eyed peas -- drained
1/4 cup stock -- broth, or bouillon, and more as needed
salt

In a lightly oiled pan, fry the onions until they soften, and then add the cinnamon, curry powder, paprika, mixed spice, nutmeg, thyme and garlic and fry for about 5 minutes.

Then put the remaining ingredients, except the beans. Pour in a little stock, cover, bring to a boil and then reduce the heat and cook gently until the pumpkin and carrots are soft, but not breaking up.

Turn in the beans, season, and allot to heat through, uncovered. Serve with rice, couscous or quinoa.

Serves 4
Prep time: 10 minutes
Cook time: 20 minutes

AuthorNote: Cowpeas (izindumba) are commercially grown, available in health shops. They are often know as black-eyed peas or beans. They are an indigenous African legume, and can be used fresh or dried. They are very tasty, high in protein and contain vitamins E, A and C, as well as some selenium, zinc and iron. They grow abundantly in the height of summer when it is difficult to grow popular exotic vegetables like green beans. The leaves can also be eaten, as spinach.

Cuisine:
"African"
Source:
"One World Vegetarian Cookbook by Troth Wells, 2011"
S(Formatted by Chupa Babi):
"Nov 2011"
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Per Serving (excluding unknown items): 259 Calories; 1g Fat (4.8% calories from fat); 14g Protein; 53g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 45mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 4650 0 0 0 0 0 0 0 0 0 0 0