Black Bean And Yam Pitas
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Vegetarian | Beans grain, Lowfat, Moosewood, Vegetarian | 2 | Servings |
INGREDIENTS
| 1 | c | Cooked black beans |
| 1 3/4 | c | Sweet potatoes, cut into |
| 1/2" cubes | ||
| 1/2 | c | Cooked rice, white or brown |
| cool | ||
| 1 | t | Peanut oil |
| 3/4 | t | Grated ginger root, fresh |
| 1 | Clove garlic, minced | |
| 1 | pn | Cayenne |
| 3/8 | c | Chopped onions, 1/4 to 1/2 |
| cup | ||
| 1/2 | t | Ground cumin |
| 3 | T | Chopped celery |
| 3 | T | Chopped green bell pepper |
| 1/4 | t | Fresh thyme leaves, or more |
| 2 | T | Fresh orange juice |
| 1 | T | Orange marmalade, fine cut |
| 1/4 | t | Grated orange peel, to taste |
| 2 | Pita bread, whole-wheat | |
| halved | ||
| 2 | T | Chopped vegetables, See note |
| 1/2 | c | Vegetable broth |
| 1 | T | Chutney, spicy |
| Cantaloupe |
INSTRUCTIONS
~Black Beans. Cooked, drained, rinsed, cooled ~Sweet Potatoes or Yams. Peeled, cubed, cooked, drained, cooled ~Rice. Steamed and cooled. Chop, dice, etc. other ingredients. Warm the pita, if necessary, so that the pockets will open easily. Saute ginger and garlic in oil for 1 to 2 minutes. Add cayenne, onions, and cumin and saute until the onions are softened. Add celery, bell pepper, and thyme and saute until tender. Remove from heat. Set oven to 350F. Add sweet potatoes, rice and beans to the pan. Add the juice mixture. [----- The dish may be made ahead to this point -----] 6. Fill each pita pocket with bean filling; about 1 cup will be left out. 7. Arrange in an open pan. Tent with foil, optional. The pockets will be taco-crisp if you do not. 8. Bake 350F for 15-20 mins. 9. Make a stew with remaining bean filling by adding broth, finely diced mixed vegetables (from crudite mix) and chutney. Heat slowly and thoroughly. Meal Planning Serve a pita with the additional stew as a sauce; salsa: a mango, citrus salsa, or melon and cucumber; and thinly shredded lettuce. Per half-pita (about 4 oz): 283 cals, 3.0 g fat, 404 mg sodium. *Variation: serve on rice with optional tortilla chips made from white or blue corn. **CITRUS SALSA: tomatoes, red bell peppers, chili peppers, garlic, salt, lime or lemon juice, cilantro, pineapple chunks with juice but unsweetened (optional). Serve with melon. **CUCUMBER MELON: 1/2 a cucumber; peel, seed and dice. Two slices of firm cantaloupe (crenshaw); chopped. Mix and stir in optional fresh lime or orange juice. Let stand 15 minutes. Serve with chopped fresh cilantro leaves. Based on an idea from Moosewood Restaurant Cooks for a Crowd: Recipes with a Vegetarian Emphasis for 24 or More, by The Moosewood Collective, John Wiley & Sons (1996) | Contact kitPATh http://wizard.ucr.edu/~phannema (Jul 97) NOTES : Master Cook v3.00 Recipe Lines 1 cup cooked black beans 1 3/4 cups sweet potatoes cut into 1/2" cubes Recipe by: Moosewood (Hanneman Jul 97)
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Nutrition (calculated from recipe ingredients)
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Calories: 422
Calories From Fat: 50
Total Fat: 5.7g
Cholesterol: <1mg
Sodium: 923.3mg
Potassium: 849.4mg
Carbohydrates: 80.9g
Fiber: 14.8g
Sugar: 15.2g
Protein: 16.9g