Beans and Peppers

Latvian Beans and Peppers Recipe - Vegetarian Dish

Region / culture: Latvia | Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 4 |

Vegetarian diet

Introduction

Beans and Peppers is a vibrant and nutritious dish that combines the hearty texture of beans with the sweet and tangy flavor of bell peppers. This recipe is a testament to the simplicity and beauty of using fresh, wholesome ingredients to create a meal that is both satisfying and healthy. Perfect for vegetarians and those looking to add more plant-based meals into their diet, this dish is a colorful addition to any table.

History

The origins of combining beans with peppers can be traced back to various cuisines around the world, where both ingredients are staples in the diet. This particular recipe draws inspiration from Mediterranean and Latin American culinary traditions, where beans are often paired with vegetables and spices to create meals that are flavorful and filling. Over time, this recipe has evolved to include a variety of beans and peppers, making it a versatile dish that can be adapted to suit different tastes and preferences.

Ingredients

1 tsp of olive oil
1 medium red onion, coarsely chopped
3 red peppers, thinly sliced
3 cups of cooked beans
2 cups of vegetable broth
2 tbsp of cornstarch
salt and pepper to taste

How to prepare

In a large saucepan, heat the oil over medium heat.
Add the onion and sauté, stirring, until lightly browned.
Add the peppers and cook, stirring occasionally, until tender.
Set aside 0.25 cup of broth.
Stir the beans and the remaining broth into the onion mixture.
Heat to boiling.
In a small bowl, stir together the reserved broth and cornstarch.
Stir the mixture into the boiling mixture and cook, stirring, until the sauce is thickened and clear.
Add salt and pepper to taste.
Serve immediately.

Variations

This recipe can be easily adapted to include different types of beans, such as black beans, kidney beans, or chickpeas, depending on your preference. You can also experiment with various colors of bell peppers or add other vegetables like zucchini or eggplant for more variety.

Cooking Tips & Tricks

To enhance the flavor of the dish, consider sautéing the onions until they are caramelized, which adds a deeper sweetness to the meal. When cooking the peppers, aim for a tender but slightly crisp texture to add a nice contrast to the soft beans. For a thicker sauce, adjust the amount of cornstarch to your liking. Additionally, soaking dried beans overnight before cooking them can result in a better texture and flavor than using canned beans.

Serving Suggestions

Serve the Beans and Peppers hot, garnished with fresh herbs such as cilantro or parsley for added flavor. It pairs well with a side of brown rice or quinoa for a complete meal. For a refreshing contrast, consider serving it with a side salad dressed with a light vinaigrette.

Cooking Techniques

For an added depth of flavor, consider roasting the peppers before adding them to the dish. This technique caramelizes the natural sugars in the peppers, enhancing their sweetness and complexity. Additionally, if using dried beans, cooking them with a piece of kombu (seaweed) can improve their digestibility and add minerals to the dish.

Ingredient Substitutions

If you do not have vegetable broth on hand, chicken broth can be used as a substitute for a non-vegetarian version of the dish. Cornstarch can be replaced with arrowroot powder or tapioca starch for thickening the sauce if needed.

Make Ahead Tips

This dish can be prepared in advance and stored in the refrigerator for up to 3 days. The flavors often meld and improve with time, making it a great option for meal prep. Simply reheat on the stove or in the microwave before serving.

Presentation Ideas

For an elegant presentation, serve the Beans and Peppers in a shallow bowl, topped with a drizzle of high-quality olive oil and a sprinkle of freshly cracked black pepper. Garnish with a sprig of fresh herbs for a pop of color.

Pairing Recommendations

Beans and Peppers pairs beautifully with a crisp white wine, such as a Sauvignon Blanc or Pinot Grigio, which can complement the dish's flavors without overpowering them. For a non-alcoholic option, a sparkling water with a squeeze of lime provides a refreshing accompaniment.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator. To reheat, simply warm the dish in a saucepan over medium heat, adding a little water or broth if necessary to prevent sticking. Avoid microwaving, as this can affect the texture of the peppers.

Nutrition Information

Calories per serving

A serving of Beans and Peppers contains approximately 250 calories, making it a suitable option for those looking for a lighter meal that is still filling and nutritious.

Carbohydrates

This dish is a good source of carbohydrates, primarily from the beans and vegetables. A serving contains approximately 45 grams of carbohydrates, providing energy to fuel your body's activities. The fiber content from the beans and vegetables also helps in maintaining a healthy digestive system.

Fats

Beans and Peppers is a low-fat dish, with most of the fat coming from the olive oil used in sautéing. A serving contains about 5 grams of fat, making it an excellent choice for those monitoring their fat intake. The olive oil also contributes healthy monounsaturated fats, which are beneficial for heart health.

Proteins

Beans are a fantastic source of plant-based protein, making this dish a great option for vegetarians and vegans. A serving of Beans and Peppers provides approximately 15 grams of protein, essential for building and repairing tissues in the body.

Vitamins and minerals

This recipe is rich in vitamins and minerals, particularly from the red peppers, which are high in Vitamin C, Vitamin A, and potassium. Beans contribute iron, magnesium, and folate to the dish, making it a nutrient-dense meal that supports overall health.

Alergens

This recipe is free from common allergens such as nuts, dairy, and gluten, making it suitable for individuals with these allergies or intolerances. However, those with specific dietary concerns should always check ingredient labels for potential allergens.

Summary

Overall, Beans and Peppers is a nutritious and balanced meal, providing a good mix of carbohydrates, proteins, and fats, along with a variety of vitamins and minerals. It is low in calories and free from common allergens, making it a healthy choice for many individuals.

Summary

Beans and Peppers is a versatile, nutritious, and flavorful dish that showcases the simplicity of plant-based ingredients. With its rich history and adaptability to various dietary needs and preferences, it is a wonderful addition to any meal repertoire. Whether you're a seasoned cook or a beginner in the kitchen, this recipe offers a satisfying and healthy option for any occasion.

How did I get this recipe?

The memory of finding this recipe for the first time brings a smile to my face. It was many years ago, when I was just a young girl, eager to learn the art of cooking from my mother. We had a neighbor named Mrs. Jenkins who was known for her delicious home-cooked meals, and one day she invited us over for dinner.

As we sat at her dining table, enjoying the comforting warmth of her cozy kitchen, Mrs. Jenkins served us a dish that I had never tasted before - beans and peppers. The flavors were a delightful combination of sweet and savory, with a hint of spice that lingered on my tongue. I couldn't help but ask her for the recipe.

Mrs. Jenkins smiled warmly and told me that the recipe was a family secret, passed down through generations. But she could see the curiosity in my eyes, and she decided to share it with me. She wrote down the ingredients and instructions on a piece of paper, and handed it to me with a wink.

I treasured that piece of paper like a precious treasure, and I couldn't wait to try my hand at making beans and peppers at home. I followed the recipe to the letter, carefully chopping the onions and peppers, sautéing them in a skillet with the beans and seasonings. The aroma that wafted through my kitchen was heavenly, and when I finally took a bite, I knew that this recipe would become a staple in my own repertoire.

Over the years, I have made beans and peppers countless times, each time tweaking the recipe to suit my own tastes. I have added a dash of cayenne pepper for an extra kick, or a splash of balsamic vinegar for a touch of sweetness. But no matter how I choose to prepare it, the dish always brings me back to that day in Mrs. Jenkins' kitchen, where I first discovered the magic of flavors and the joy of sharing a meal with loved ones.

As I grew older and started a family of my own, I passed down the recipe for beans and peppers to my own children. I showed them how to chop the vegetables, how to season the dish just right, and how to let it simmer on the stove until the flavors meld together in perfect harmony. And now, whenever we sit down to enjoy a meal together, the dish always makes an appearance on the table, a reminder of the love and memories that we share.

I have shared this recipe with friends and neighbors, with colleagues and strangers, and each time I see the look of delight on their faces as they take their first bite, I am reminded of the power of food to bring people together. In a world that is often divided by differences, a simple dish like beans and peppers has the ability to bridge the gap and create connections that transcend language and culture.

So as I stand in my kitchen now, stirring a pot of beans and peppers on the stove, I can't help but feel grateful for the journey that led me to this moment. From Mrs. Jenkins' kitchen to my own, the recipe has traveled through time and space, bringing joy and nourishment to all who have tasted it. And as I sit down to enjoy a meal with my family, I am filled with a deep sense of contentment, knowing that the simple act of cooking and sharing a meal has the power to create memories that will last a lifetime.