Side Pannel
Black Bean and Yam Pitas
Black Bean and Yam Pitas
- Recipe Submitted by ADMIN on 09/26/2007
Category: Vegetarian, Low Fat
Ingredients List
- 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
Directions
FILLING
1 ts Peanut oil
3/4 ts Grated ginger root; fresh
1 Clove garlic; minced
1 pn Cayenne
3/8 c Chopped onions; (1/4 to 1/2
-cup)
1/2 ts Ground cumin
3 tb Chopped celery
3 tb Chopped green bell pepper
1/4 ts Fresh thyme leaves; or more
2 tb Fresh orange juice
1 tb Orange marmalade; fine cut
1/4 ts Grated orange peel; to taste
2 lg Pita bread; whole-wheat,
-halved
STEW
2 tb Chopped vegetables; See note
1/2 c Vegetable broth
1 tb Chutney; spicy
Cantaloupe
~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.
1. Saute ginger and garlic in oil for 1 to 2 minutes.
2. Add cayenne, onions, and cumin and saute until the onions are softened.
3. Add celery, bell pepper, and thyme and saute until tender.
4. Remove from heat. Set oven to 350F.
5. 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.
NOTES : Master Cook v3.00 Recipe Lines 1 cup cooked black beans 1
3/4 cups sweet potatoes cut into 1/2" cubes
1 ts Peanut oil
3/4 ts Grated ginger root; fresh
1 Clove garlic; minced
1 pn Cayenne
3/8 c Chopped onions; (1/4 to 1/2
-cup)
1/2 ts Ground cumin
3 tb Chopped celery
3 tb Chopped green bell pepper
1/4 ts Fresh thyme leaves; or more
2 tb Fresh orange juice
1 tb Orange marmalade; fine cut
1/4 ts Grated orange peel; to taste
2 lg Pita bread; whole-wheat,
-halved
STEW
2 tb Chopped vegetables; See note
1/2 c Vegetable broth
1 tb Chutney; spicy
Cantaloupe
~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.
1. Saute ginger and garlic in oil for 1 to 2 minutes.
2. Add cayenne, onions, and cumin and saute until the onions are softened.
3. Add celery, bell pepper, and thyme and saute until tender.
4. Remove from heat. Set oven to 350F.
5. 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.
NOTES : Master Cook v3.00 Recipe Lines 1 cup cooked black beans 1
3/4 cups sweet potatoes cut into 1/2" cubes
Tweet
Recipes by Course
Recipes by Main Ingredient
Recipes by Cuisine
Recipes by Preparation
Recipes by Occasion
Recipes by Dietary
Who loves our Healthy Recipes?
Quick Links
Main Ingredient
Preparation
- Copyright © 2016, CompleteRecipes.com
- Terms of Service
- /
- Privacy
