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Ингредиенты
- 1 c. cooked black beans
- 1 3/4 c. sweet potatoes cut into 1/2" cubes
- 1/2 c. cooked rice white or possibly brown, cold FILLING
- 1 tsp peanut oil
- 3/4 tsp grated ginger root fresh
- 1 x clove garlic chopped
- 1 pch cayenne
- 3/8 c. minced onions (1/4 to 1/2 c.)
- 1/2 tsp grnd cumin
- 3 Tbsp. minced celery
- 3 Tbsp. minced green bell pepper
- 1/4 tsp fresh thyme leaves or possibly more
- 2 Tbsp. fresh orange juice
- 1 Tbsp. orange marmalade fine cut
- 1/4 tsp grated orange peel to taste
- 2 lrg pita bread, whole-wheat halved STEW
- 2 Tbsp. minced vegetables See note
- 1/2 c. vegetable broth
- 1 Tbsp. Chutney spicy cantaloupe
Инструкции
- Black Beans. Cooked, liquid removed, rinsed, cooled Sweet Potatoes or possibly Yams. Peeled, cubed, cooked, liquid removed, cooled Rice. Steamed and cooled.
- * Chop, dice, etc. other ingredients. Hot the pita, if necessary, so which the pockets will open easily.
- 1. Saute/fry ginger and garlic in oil for 1 to 2 min.
- 2. Add in cayenne, onions, and cumin and saute/fry till the onions are softened.
- 3. Add in celery, bell pepper, and thyme and saute/fry till tender.
- 4. Remove from heat. Set oven to 350F.
- 5. Add in sweet potatoes, rice and beans to the pan. Add in the juice mix.
- [- The dish may be made ahead to this point -]
- 6. Fill each pita pocket with bean filling; about 1 c. will be left out.
- 7. Arrange in an open pan. Tent with foil, optional. The pockets will be taco-crisp if you don't.
- 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 possibly melon and cucumber; and thinly shredded lettuce.
- or possibly one half with soup.*Variation: serve on rice with optional tortilla chips made from white or possibly blue corn.
- **CITRUS SALSA: tomatoes, red bell peppers, chili peppers, garlic, salt, lime or possibly 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 hard cantaloupe (Crenshaw); minced. Mix and stir in optional fresh lime or possibly orange juice. Let stand 15 min. Serve with minced fresh cilantro leaves.
- a Vegetarian Emphasis for 24 or possibly More, by The Moosewood Collective, John
- NOTES : It looked very dry so I made a 'stew' to use as a sauce from the stuff which wouldn't stuff into a pita. With the melon and cuke and lettuce salad, this was festive looking, aromatic, and good. I do not think I would fuss for two again, though. Might make as a stew and serve on rice;-)
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 494g | |
| Recipe makes 2 servings | |
| Calories 861 | |
| Calories from Fat 48 | 6% |
| Total Fat 5.52g | 7% |
| Saturated Fat 1.04g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 981mg | 41% |
| Potassium 2048mg | 59% |
| Total Carbs 169.89g | 45% |
| Dietary Fiber 21.7g | 72% |
| Sugars 18.71g | 12% |
| Protein 35.05g | 56% |
