Pharaoh’s Friday #13: Pureed Potatoes with Black Beans


Fridays are “Pharaoh’s Fridays“!  We like to take traditional, Egyptian recipes and adapt them so they are entirely plant-based!
This recipe will satisfy your craving for a hearty, nutritious meal.  It’s relatively low in calories, low in fat, and will fill you up!  It’s a perfect treat if you’re trying to lose weight!
Serves 6
Ingredients:
(for the potatoes)
1 kilo potatoes
2 tablespoons water
1 cup soy milk
4 tablespoons cornstarch, mixed with 4 tablespoons water
1 teaspoon salt
½ teaspoon black pepper(for the black bean mix)
250 grams black beans, canned or soaked and boiled (about 1 and ½ cups)
125 grams mushrooms
1 onion, chopped
1 tablespoon tomato paste
1 tablespoon olive oil
2 cloves garlic, minced
2 tomatoes, chopped
1 vegetable bouillon cube
1 tablespoon chili powder(on top)
1 tablespoon fine breadcrumbs
1 tablespoon olive oil

Instructions:
Prepare the potatoes:
Preheat the oven to gas mark 6, or 400º F or 200º C (moderately hot).
1.  In a large pot, boil the potatoes until tender (about 20 minutes).

Prepare the black bean mix:
2.  While the potatoes are boiling, heat the onion and garlic in the 1 tablespoon of olive oil for about 2 minutes.
3.  Add the mushrooms, bouillon cube, and chili powder. Cook for another 4 minutes or so until the mushrooms have released their water.
4.  Add the tomatoes, beans, and tomato paste.  Cook for another 5 minutes.

Complete:
5.  Once the potatoes have finished boiling, place the potatoes in a colander, but reserve the water they cooked in.  You can peel them if you like or leave the skin on for the extra nutrients (of course, you should invest in organic if you choose this option…).  Mash them with a potato masher or fork.
6.  Place the potatoes back in the empty large pot.  Add 2 tablespoons of the reserved cooking water from the potatoes, soy milk, cornstarch mix, salt and pepper and mix well until creamy.
7.  Using a little bit of oil, grease a casserole dish (9-by-13-inches or 22-by-33-centimeter).  Spread half the mashed potatoes in the dish.
8.  Spread the black bean mix on the first layer of potatoes and then cover with the second half of the potatoes.
9.  Sprinkle the tablespoon of breadcrumbs all over the top of the potatoes and then sprinkle the oil on top.
10.  Bake for 30 minutes until the top turns brown.
Nutritional Information:
324 Calories; 6 g Fat; 0 mg Cholesterol; 60 g Carbohydrates; 9 g Fiber; 10 g Protein

Alf Hana!!!

What’s your favorite way to eat potatoes?
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7 responses to “Pharaoh’s Friday #13: Pureed Potatoes with Black Beans

  1. We have food from a different country each week for Friday Night dinner when we have guests. We go by the alphabet. When we get to “E” we haven’t had too many exciting vegan choices for Egypt. You have certainly solved that problem. This looks wonderful. We’re on “P” now. I can hardly wait to get to “E!” 🙂

  2. This looks delicious!

  3. Pingback: Pharaoh’s Friday #14: Easy Breakfast Konafa | Alf Hana

  4. Pingback: Hearty Minestrone | Alf Hana

  5. Pingback: Refried Beans | Alf Hana

  6. Pingback: Pharaoh’s Friday #16: Holiday Feasting Egyptian Style and Vegan! | Alf Hana

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