Beans and Broccoli Medley

Prep time:     15 minutes

Cook time:    30 minutes

Cost:              $6-12

Makes:          2-4 servings

If you made the previous stuffed onion recipe and have leftover kidney beans, onion and kale, this is a quick, easy recipe that adds a few extra ingredients and makes for a great meal.

You can buy a bag of frozen edamame beans from Sakura, the Japanese store next to Market on Yates, and broccoli and cauliflower are both on sale this week at Market. I included the costs from the previous recipe’s ingredients in brackets, though if you are using leftovers, this meal will only cost about $6.

 Ingredients:                                               Cost:                                     

-          ½ can of white kidney beans                  ($1)

-          Edamame beans                                       $2.50                   

-          Oil

-          Vegetables (optional)

o   Broccoli                                     $1

o   1 cauliflower                             $2

o   2 cloves of garlic                     $0.50

o   Kale                                           ($2.50)

o   Red onion                                 ($1.25)

-          Soy sauce               

-          Spices

o   Cumin

o   Cayenne

o   Basil

o   Pepper

 

Add broccoli and cauliflower to cooked onion

Cover until vegetables are soft

Add kale and beans and cook until heated

What to do:

1.      Cut up vegetables into small pieces and take edamame beans out of pods

2.      In a pan on medium heat add oil, garlic and onion and cook until browned

3.      Add broccoli, cauliflower, 1 cup of water and spices and cover for about 10 minutes, until vegetables are soft

4.      Add kidney and shelled edamame beans, kale and a few splashes of soy sauce

5.      Mix and cook for another 5-10 minutes until heated

Stuffed Onions

Prep time:     30 minutes

Cook time:   70 minutes

Cost:              $10-15

Makes:          2-4 servings

This recipe is a change from stuffed peppers, though you could use peppers instead. Red onions can be expensive, and making them does take time. The white bean, couscous mix tastes great on its own, is a healthy dinner, and will take less time to prepare. I only used 2 onions, but the recipe makes enough stuffing for 4 onions.

I based the prices on sales from Thrifty Foods, and got many ingredients in the bulk section. Many of the ingredients are optional, though adding dates does give this recipe a nice, sweet taste.

Ingredients:                                                             Cost:

-          2 - 4 large red onions                                             $4-8

-          ½ cup couscous                                                     $0.75

-          1 can of white kidney beans                                $1

-          ¼ cup dates                                                           $0.50

-          ¼ cup pistachios (optional)                                  $1.25

-          Oil

-          Vegetables (optional)

o   1 medium carrot                                  $0.50

o   2 cloves of garlic                                  $0.50

o   Kale                                                        $2.50

-          1 lemon (optional)                                                  $0.75                         

-          Spices

o   Cinnamon

o   Paprika

o   Curry

o   Salt and pepper

What to do:

1.      Preheat oven to 425°C

2.      Cut top and bottom off onions and remove outside layer of skin

3.      Scrape all but 2-3 outside layers of the onions out, making sure bottom of onion remains

4.      Place onions on baking pan and bake for 40 minutes

 

Cut top and bottom off onions and scrape out insides

5.      Cut up 1 cup of red onion insides, ½ of washed kale, carrot, garlic, dates and pistachios

6.      In pan on medium heat cook onion, garlic, and carrot until browned

7.      Add kale, couscous, ½ can of kidney beans, 1.5 cups of water, juice from half a lemon, and spices

8.      Cook for 5-10 minutes until heated

9.      Stir in dates and pistachios

 

Cook onion, garlic and carrot

Add kale, couscous, beans and spices

Cook 5-10 minutes and stir in dates and pistachios

10. Take onions out of oven and spoon white bean, couscous mix into them

11. Bake in oven for another 30 minutes

Take baked onions, fill with mix and then bake 30 minutes