A Haitian Twist: Healthy and Hearty Red Kidney Bean Puree (Sos Pwa Rouj) with Veggies
Looking for a delicious and nutritious way to boost your fiber intake and lower cholesterol? Look no further than Red Kidney Bean Puree, also known as Sos Pwa Rouj in Haitian Creole. This vibrant dish is a staple in Haitian cuisine, traditionally served with white rice or polenta. But the beauty lies in its versatility – a few tweaks, and you’ve got a complete and wholesome meal on your plate!
Why Red Kidney Bean Puree is a Caribbean Green Champion:
- Fiber Powerhouse: Loaded with cholesterol-lowering fiber, red kidney beans are a fantastic choice for a heart-healthy diet.
- Protein Packed: With a generous dose of protein, this dish keeps you feeling fuller for longer.
- Flavorful Foundation: This creamy puree forms a delicious base for a variety of ingredients, making it endlessly customizable.
Beyond the Basics: Adding Veggies for Extra Goodness
While the classic Sos Pwa Rouj is delicious on its own, incorporating vegetables takes it to a whole new level of health and flavor. Here at Caribbean Green Living, we love the vibrant combination of red kidney beans with:
- Carrots: Adding a touch of sweetness and essential vitamins.
- Spinach: A superfood packed with iron, vitamin A, and fiber.
A Breakdown of the Ingredients for Red Kidney Bean Puree
Main Ingredient: Red Kidney Beans
- Quantity: 1 1/2 cups dried red kidney beans
- Description: Small, kidney-shaped beans that are typically dark red in color. They are a good source of protein, fiber, and iron.
Aromatics and Flavorings:
- Olive Oil: Used for cooking and adding a mild, nutty flavor.
- Garlic: Provides a strong, pungent flavor that complements the beans.
- Onion: Adds a sweet and savory flavor, and helps to caramelize during cooking.
- Cloves: Whole cloves add a warm, spicy flavor.
- Thyme: A fragrant herb that lends a slightly earthy and minty taste.
- Parsley: A fresh, bright herb that adds a herbaceous flavor.
- Chicken Bouillon Seasoning: A concentrated flavoring powder that adds a savory, chicken-like taste.
- Chives or Scallion: Provide a mild, onion-like flavor and a fresh, green garnish.
- Red Pepper Flakes: Add a touch of heat and spice.
- Ground Black Pepper and Salt: Basic seasonings used to adjust flavor.
Vegetables:
- Carrots: Add sweetness, crunch, and additional nutrients.
- Sweet Peppers: Provide a vibrant color and a slightly sweet, tangy flavor. The type of pepper used can influence the overall heat level.
Cooking Tips: Keeping the Beans Firm
There are various approaches to cooking red kidney beans. Here at Caribbean Green Living, we prefer a method that keeps the beans slightly firm for a more textural experience:
- Skip the Soak: Unlike some recipes, we avoid overnight soaking to maintain the bean’s shape.
- Low and Slow: Cooking the beans in a heavy-bottomed pot on low to medium heat ensures even cooking and prevents them from breaking down.
- Spice it Up: Fresh spices seem to enhance the cooking process, although this could also depend on the bean variety and origin.
Customization is Key!
Sos Pwa Rouj is a canvas for creativity. While Haiti traditionally incorporates dumplings and plantains, feel free to experiment with your favorite vegetables and flavors. Here are some ideas:
- Classic Additions: Celery for added crunch or dumplings for a satisfying bite.
- Quick and Simple: For a time-saving option, enjoy the Red Kidney Bean Puree on its own.
- Spicy Kick: Add “endui” (spicy salted pork); it adds a deep savory flavor.
Planning is Key for a Quick and Easy Meal
While cooking beans can take some time, planning makes perfect! Start the bean-cooking process ahead of time, and your entire meal can come together seamlessly. This recipe can also be adapted to other types of dried beans – simply adjust the cooking time accordingly.
So, ditch the process and embrace the power of plants! With this Red Kidney Bean Puree recipe, you’ll enjoy a delicious, nutritious, and customizable dish that celebrates the spirit of Caribbean Green Living.
Other bean recipes for you to try
- EASY 16 BEANS AND HAM SOUP RECIPE
- HOW TO MAKE GARBANZO BEANS OR CHICKPEAS PUREE
- THE PERFECT BLACK BEAN SOUP
Enjoy!
Source
- https://www.healthline.com/nutrition/foods/kidney-beans
Red Kidney Beans Puree
Ingredients
- 1 1/2 cups of dried red kidney beans
- 2 tbsp olive oil
- 3 garlic cloves – chopped finely
- 1 medium white onion – sliced
- 2 – 3 whole cloves
- 1 tbsp olive oil
- 1 large carrots diced or sliced thin
- 2 – 3 tbsp sweet peppers red, orange or green (if using green add less because the flavor is stronger)
- 2 sprigs of thyme
- 1 full sprig of parsley
- 1 tsp of chicken bouillon seasoning
- 1 tbsp chive – chopped or 1 scallion chopped thinly
- dash of red pepper flakes
- ground black pepper and salt to taste.
Instructions
Preparation:
- Sort, Rinse, and Drain Beans: Remove any debris from the beans, rinse thoroughly under cold water, and drain. Set aside.
Cooking the Beans:
- Sauté Aromatics: In a large stockpot, heat olive oil over low heat. Add garlic, onion, and cloves, and cook for about 2 minutes, stirring occasionally, until fragrant.
- Add Beans and Water: Add the cleaned beans to the pot, along with 8-10 cups of water. Cover and bring to a boil over medium heat. If needed, add more hot water in 2-cup increments.
- Simmer until Tender: Reduce heat to low and simmer, covered, for approximately 1 hour and 15 minutes, or until the beans are fully cooked but not mushy. Cooking time may vary depending on the bean variety.
- Reserve Some Beans: Remove 1 cup of cooked beans and set aside for later.
Pureeing the Beans:
- Blend Beans and Liquid: Blend the remaining cooked beans and their cooking liquid in a blender until smooth and creamy.
- Strain Puree: Strain the blended bean puree through a fine-mesh sieve to remove any lumps or residue. Set aside the strained puree.
Combining Flavors:
- Sauté Vegetables: In the same stockpot, add the remaining olive oil, carrots, peppers, chives/scallion, chicken bouillon powder, parsley, thyme, and red pepper flakes. Sauté for 1 minute.
- Add Reserved Beans: Stir in the reserved 1 cup of cooked beans.
- Combine with Puree: Gradually add the strained bean puree to the pot, stirring constantly. Season with salt and pepper to taste.
- Simmer and Thicken: Cook, uncovered, over medium-low heat for 20-30 minutes, or until the puree reaches your desired thickness and creaminess. Stir regularly to prevent sticking.
- Add Dumplings (Optional): If using dumplings, add them during the last 20 minutes of cooking.
Serving:
- Serve the Red Kidney Bean Puree hot, accompanied by white rice or plain polenta.
Notes
Tips for Making Red Kidney Bean Puree
- Pre-Soaking: While not necessary, soaking the beans overnight can reduce cooking time.
- Fresh Spices: For optimal flavor, use fresh thyme and parsley.
- Adjust Heat: If the puree is too thick, add a little water and simmer for a few more minutes.
- Dumplings: For a heartier meal, add homemade or store-bought dumplings to the puree.
- Leftovers: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freeze: For longer storage, freeze the puree in airtight containers.
- Variations: Experiment with different vegetables, such as spinach or zucchini, for added nutrition and flavor.
- Chicken Bouillon Powder: Note that chicken bouillon powders can vary in saltiness and flavor. Choose one that suits your taste preferences.
Nutrition
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.
Nutrition info is automatically generated and provided as a courtesy and as an estimate only.
Corn Allergy:
Always choose ingredients without corn or corn derivatives.
