Delicious Black Bean Empanada (VG)

by Lou Robbie

Empanadas are delicious little moon shaped pastry pockets of spiced goodness they hail from South America. I went with a black beans, chestnut mushrooms, red pepper, sweet potato filling flavoured with spice, coriander and lime juice. They make a great portable snack or lunch.

When our juicy cherry tomatoes come into season make sure to knock up a quick salsa to serve along side these.

I love homemade shortcrust pastry or if our tight on time use shop bought.

Let us know in the comments if you try them.

Lou x

Ingredients: makes 8 approx

(there will be extra bean filling left over, add to your favourite salad or heat and have with rice)

For the short crust pastry:

There is enough mix to make 16 empanadas- double the pastry recipe if you wish to make more.

  • 250g plain flour
  • 125g butter, diced, and kept cool in the fridge – dairy or non dairy
  • 1-3 tbsp milk or water
  • pinch salt

For the filling:

  • 1.5tablespoons oil
  • 1 red onion
  • 500g chestnut mushrooms, diced small
  • 1 small sweet potato, peeled and diced small
  • 1 red pepper, diced small
  • 1 (400g) tin black beans, drained
  • 1.5 teaspoons paprika
  • 1.5 teaspoon cumin
  • 1 teaspoon cajun spice or flaked chilli
  • Salt and pepper to taste
  • 1/2 fresh lime
  • chopped coriander stalks
  • To glaze: use egg wash or milk of your choice
  • To serve:
  • chopped cherry tomatoes, coriander leaves and more lime wedges

Method:

For the pastry:

  • Step 1: Sift the plain flour into a large bowl. . Add the diced butter and rub in with your fingertips until the mixture resembles fine breadcrumbs. Add the salt and mix again.
  • Step 2: Gradually add the liquid by starting with 1 tbsp milk or water, then adding a little more until the mixture comes together to form a dough.
  • Step 3: Tip the mixture onto a surface and gently bring it together with your hands, then shape into a disc.
  • Step 4: Wrap in cling film and chill for at least 20 minutes before using.

For the filling:

Step 1: Heat a wide pot on a medium heat add the oil and diced onions, cook to soften for 5 minutes. Then add the mushrooms, pepper, sweet potato, paprika, cumin, cajun spice, salt and pepper, put the lid on the pot and cook for about 15-20 minutes until all the vegetables are cooked and soft. Stir through the black beans, chopped coriander stalks, fresh lime juice and cook for a further 5 minutes, then set aside to cool.

To make the empanadas:

Step 1: Take the dough from the fridge. Divide into 8 equal pieces. Roll each piece into a ball. Take 2 pieces of parchment paper, put the dough ball in the middle of one piece, top with the second piece of parchment paper. Using a rolling pin, roll the dough ball into a thin round shape, peel back the first piece of paper. Add about a tablespoon of the bean mix, fold the bottom piece of paper over and use a big round cookie cutter or bowl to press down to seal the pastry and make a moon shape. Repeat.

Step 2: Preheat the oven 180ºC fan.

Place all the empanadas on a baking tray lined with parchment paper. And put the tray of pastries (if it will fit) in the fridge to chill again while the oven heats up- this will give you crispy pastry.

Brush with egg wash or milk and bake for 30-40 minutes until golden brown.

Amazing Leek & Bean Rolls

by Lou Robbie

Breakfast, lunch or dinner!! These leek and bean rolls are delicious any time of the day and would make amazing party food too! Leeks are one of my favourite vegetables cooked slowly they become so soft and sweet. The kidney beans bring the protein and bind really well with the spiced leeks. We’ve added flaked almonds for crunch and subtle flavour.

If you want to go full vegan brush with milk of your choice.

Let us know if you try them.

Lou 🙂

Ingredients: makes 8 rolls

  • I pack of ready rolled puff pastry(375g) – most are suitable for vegans
  • 1 tbsp oil
    2 small leeks, cleaned and diced finely
  • 3 gloves garlic, finely chopped
  • 2 tbsp tomato paste
  • 1 tbsp maple syrup
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tbsp soya sauce
    2 tbsp chopped herby (thyme/rosemary) or dried herbs
  • 1 tin kidney beans rinsed and drained
    100g flaked almonds
  • Salt and pepper to taste
  • 1 egg whisked or milk of choice to glaze
  • 1-2 tablespoons sesame seeds to decorate

Method:

Step 1: Preheat the oven 180ºC. Line a large baking tray with parchment paper. Leave the puff pastry out of fridge to come to room temperature. Clean the leeks by splitting in two and rinsing out any dirt, dry with clean cloth then finely dice them.

Step 2: Start by warming a frying pan on a medium heat, add the oil and chopped leeks. Cook for five or so minutes to soften. Add the chopped garlic and cook for a few minutes. Spoon in the tomato puree, maple syrup, soy sauce, cumin, paprika and chopped herbs or dried herbs. Stir to coat the leeks and cook for a further few minutes. Set aside to cool for a minute or two.

Step 3: To a food processor add the spiced leeks, drained kidney beans and flaked almonds. Blend to combine but keep the mix a bit chunky for texture. Taste the mix add salt or pepper if needed.

Step 4: Unroll the pastry, divide in 2 lengthways giving 2 even strips. Spoon the bean mix down the middle of the pastry in a sausage shape. Brush one side of the pastry strip with egg or milk. Gently fold the pastry over, use a fork to seal it. Cut the strip into 4 and put them on the baking tray. Brush with egg or milk, sprinkle sesame seeds on top. Repeat with the other strip of pastry.

Bake for 30-40 minutes until nice and golden brown.

BEANS beans good for your HEART!

by Lou Robbie

We are celebrating “Heart Health” this week and no better way to do so than with a warming bowl of homemade heart healthy beans!

The food we fuel ourselves with is so important when it comes to our hearts. This homemade beans dish packs in RED (like the heart) ingredients; onions, tomatoes, peppers and paprika these are all great for lowering the chances of heart disease. The beans of course are a great source of fibre that also contributes to a happy healthier heart!!

We’ve topped our beans with a protein packed poached egg, but add tofu if you wish.

All the organic ingredients can be found in our groceries www.greenearthorganics.ie/

Lou 🙂

Ingredients:

  • 1 tablespoon oil
  • 400g beans (choose black, kidney, butter or cannellini) – drained
  • 400g chopped tomatoes
  • 1 red onion, finely diced
  • 1 red pepper, finely diced
  • 2 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chilli – optional
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 teaspoon honey or maple syrup
  • To serve poached eggs or tofu and fresh chopped parsley to sprinkle

Method:

  1. Warm a frying pan on a medium heat and add the oil.
  2. Add the diced red onion and cook to soften for 5 minutes.
  3. Tip in the diced red pepper and cook for a further 5 minutes.
  4. Add the salt, pepper, paprika, cumin, chilli and honey, stir in and cook the spices for a few minutes, if they begin to catch add a tablespoon of water.
  5. Pour in the tinned tomatoes and stir in the drained beans.
  6. Simmer on low for 30 minutes. Taste the beans and adjust the seasoning if needed.
  7. Poach an egg or two in a separate pot then serve up.
  8. Scoop the beans into a bowl top with an egg or two and some chopped parsley if you are feeling fancy.