Nutritious and Tasty food with the new look Koo Beans!

Beans have a number of health benefits including being a nutritious source of protein, folate, antioxidants, zinc, magnesium, iron and fibre. There have also been studies that have shown to have a preventative effect on heart disease, diabetes, cancer and fatty liver. Beans may not be apetising on their own, but Koo has come up with some tasty solutions and recipes. I spent a morning cooking up a storm at the Olive Branch Cookery School with their new varieties of beans and it was good to produce something that both tasted good and gave excellent nutrition too.

The recipe I was tasked with was Koo Mexican Tortilla Cups. I fried the mince over a pan and then added tomato puree, KOO Black Beans in Mexican Style Sauce, tomato paste, chilli can carne mix, as well as salt and pepper.

We then put the tortillas inside aluminum cups in the oven for 6 mins. But you can use normal crockery cups as well.

After that we put the lettuce at the bottom, mince on top, and sprinkled pieces of tomato, green onion and cheese on top.

The other one I really liked was the chocolate fudge balls which use coconut oil for that extra health. I also liked their nachos and mixed bean salad. See below for the recipes.

 

KOO Mexican Tortilla Cups

 

1 Tablespoon Olive Oil

500g Beef Mince

1 Cup tomato salsa

1 Can (410g) KOO Black Beans in Mexican Style Sauce

2 Tablespoon tomato paste

Sea salt and freshly milled black pepper

2 Teaspoons chilli carne mix

12 Mini Flour tortillas

4 Lettuce leaves

½ Cup Grated Cheddar Cheese

1 Tomato, diced

1 Green onion, sliced

 

 

Method

 

1. Preheat the oven to 180ºC
2. Heat a large non-stick frying pan over a high heat. Add the oil and mince and cook, breaking up any lumps with a wooden spoon for 5-6 minutes or until browned.
3. Reduce the heat to medium and add the tomato puree, KOO Black Beans in Mexican Style Sauce, tomato paste, chilli can carne mix, salt and pepper and cook for 6-8 minutes or until the sauce thickened.
4. Place four lightly greased large ovenproof mugs upside down on a baking tray and press the tortillas over the mugs.
5. Bake the tortillas for 7-8 minutes or until crispy.
6. Line each tortilla cup with lettuce and serve with the mince, cheese, tomato and green onions.

 

 

KOO Black Bean Chocolate Fudge Balls

 

120g KOO Black Beans in Brine

2 ½ Tsp virgin coconut oil

2 Tbsp cocoa powder

½ Tbsp pure maple syrup

A pinch of salt

¼ Tsp pure vanilla extract

2 Tbsp castor sugar

100g Chocolate

 

Method

 

1. Drain KOO Black Beans in Brine and rinse very well.
2. Combine all the ingredients in a food processor or blender and blend until completely smooth.
3. Refrigerate so the coconut oil hardens and the mixture is firm enough to roll into balls with your hands.
4. Once rolled, return to the fridge to chill. NB: You can store this in a covered container for up to a week. Or freeze, being sure to fully thaw before eating.
5. For the chocolate coating. Carefully melt chocolate.
6. Line a plate with parchment, dip chilled balls into the chocolate, then place on the parchment and cool.

 

KOO Mixed Bean and Salsa Salad

 

1 can (410g) KOO Baked Beans in Tomato Sauce (or your favourite flavour of KOO BAKED BEANS)

1 can (410g) KOO Black Beans in Mexican Style Sauce

1 can (410g) KOO Whole Kernel Corn, drained

2 tomatoes, diced

1 green pepper, finely diced

1 red onion, finely chopped

½ cucumber, diced

Fresh coriander, finely chopped

1 avocado, peeled and diced

Salt and freshly ground pepper to taste

45ml (4 tablespoons) olive oil

 

Method

1. Toss together KOO Baked Beans, KOO Black Beans, KOO Whole Kernel Corn, tomatoes, red pepper, red onion, cucumber, coriander and avocado in a bowl.
2. Season to taste with salt and freshly ground black pepper, drizzle with olive and toss lightly. Refrigerate before serving.
3. Spicy Nachos with bean dip, guacamole and sour cream

 

Spicy Nachos with KOO Bean Dip, Guacamole and Sour Cream

 

Nachos

Salsa

Guacamole

1 Packet Nachos

1 Tub Chunky Cottage Cheese

Grated Cheese

 

Method

1. Lay nachos on a baking tray in a single layer just crossing a little.
2. Place teaspoons of chunky cottage cheese all over the nachos.
3. Using a teaspoon put salsa over nacho’s and then top with grated cheese.
4. Grill until lightly melted.
5. Serve with more salsa, guacamole and bean dip.

 

 

Guacamole

2 Avocados

½ Red Onion, finely diced

1/3 Packet Coriander, shredded by hand

2 Limes, juice only

2 Tablespoons Olive oil

Salt and freshly milled black pepper

2 Tomatoes, chopped

Tabasco to taste

 

Method

Chop avocado and add all other ingredients.

 

Salsa

 

4 Medium Tomatoes, chopped finely

½ Red Onion, chopped finely

2 Lime Juice

2 Tablespoons Olive Oil

Coriander, shredded

Sea Salt and Freshly Milled Black Pepper

1 Tablespoon Jalapeno chillies, diced

 

Method

Mix all ingredients together.

 

Bean dip

1 Can (410g) KOO Black Beans in Mexican Style Sauce

4 Tablespoons sour cream or crème fraiche

Dash of Tabasco

Feta cheese for topping

Method

1. Place the KOO Black Beans in Mexican Style Sauce and a pinch of salt into a blender or food processor, while blending, carefully pour in the sour cream and Tabasco sauce
2. Place in a ramekin and top with the crumbled feta

 

 

We sure had fun eating all these bean recipes. Do you have any favourites to share?

 

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