Spicy Beans

A very tasty vegetarian dish, we have a vegetable garden and this is a great way to cook beans.
Cook Time1 hr 15 mins
Course: Main Course
Cuisine: Caribbean
Keyword: Tasty, Vegan, Vegetarian
Servings: 4
Cost: £3

Equipment

  • Pressure Cooker
  • Chopping Board
  • Knife
  • Spoon
  • Large Saucepan

Ingredients

To cook dried Beans Ingredients

  • 1 Cup  Dried White Beans
  • 25 g Creamed Coconut
  • 1 Scotch Bonnet Pepper Kept whole!
  • 750 ml Water

Spicy Beans Ingredients

  • 2 tbsp Vegetable Oil
  • 1 Onion Chopped
  • 5 Cloves Garlic Chopped
  • ¼ tsp Asafoetida (optional)
  • 125 g Tomato Passata
  • tsp Frank&Co Green Seasonin’
  • 2 tsp Soya Sauce
  • 150 ml Water
  • 1 tsp Red Wine Vinegar
  • Salt and Pepper To taste

Instructions

Method

  • Soak the beans overnight.
  • Add water, beans, creamed coconut, whole scotch bonnet pepper, a pinch of salt and pepper into a pressure cooker and cook for 25 minutes.
  • Using a large saucepan fry onions, garlic, and asafoetida for 10 minutes until golden brown.
  • Add tomato passata and Frank&Co Green Seasonin’, cook for 5 minutes.
  • Add beans with liquor, water and vinegar cook gently for 20 minutes. Check pot occasionally and stir to prevent sticking.
  • Add soya sauce, salt and pepper to taste and cook for a further 20 minutes.

Serve with pasta or rice.

    Notes

    Alternatively cook dried beans in a saucepan for 45 minutes or until beans are tender. (Do not burst the scotch bonnet pepper and discard when the beans are cooked). Then follow the recipe.

    Rice and Peas

    This is a quick and convenient recipe for rice and peas that does away with soaking red peas and cooking beforehand. Follow the recipe closely for rice and peas full of flavour.
    Cook Time30 mins
    Total Time30 mins
    Course: Main Course
    Cuisine: Caribbean
    Keyword: Flavoursome, Tasty
    Servings: 4
    Cost: £3

    Equipment

    • Saucepan
    • Tin opener
    • Spoon

    Ingredients

    • 250 g Long Grain Rice
    • 20 g Coconut Cream
    • 400 g  Tin Red Kidney Beans
    • 1 Vegetable Stock Cube
    • ½ tsp  Salt
    • Pinch of  Dried Thyme
    • 270 ml Water

    Instructions

    Method

    • Wash the rice and transfer to a saucepan.
    • Add all the dry ingredients.
    • Pour in the tin of kidney beans including the water.
    • Add the water and stir the pot.
    • Bring the covered pot to a gentle boil.
    • Simmer on a low heat for approximately 5 minutes.
    • Turn down the heat to low and steam for 20-25 minutes.

    Serve with any curry or stew.

      Ackee Sweet Potato and Butter Bean Dish

      We love to cook this vegetarian dish it’s full of goodness and flavour.
      Prep Time20 mins
      Cook Time1 hr 20 mins
      Total Time1 hr 35 mins
      Course: Main Course
      Cuisine: Caribbean
      Keyword: Flavoursome, Vegan, Vegetarian
      Servings: 4
      Cost: £9

      Equipment

      • Chopping Board
      • Sharp knife
      • Heavy Bottom Frying Pan
      • Large Spoon
      • Tin opener
      • Large bowl
      • Vegetable Peeler
      • Measuring Spoons

      Ingredients

      • 2 tbsp Vegetable Oil
      • 1 Onion Chopped
      • 2 Cloves Garlic Chopped
      • 3 Tomatoes  Chopped
      • 500 g Sweet Potato
      • 1 Red Bell Pepper Chopped
      • 1 tsp Mustard Powder
      • 1 tsp Frank&Co Jerk Dry Rub
      • 1 tbsp Frank&Co Green Seasonin’
      • 1 tsp Salt
      • 1 tsp Sugar
      • 1 tsp Garlic Powder
      • 1 tsp White Wine Vinegar
      • 650 ml Water
      • 400 g Tin Butter Beans
      • 450 g Tin Ackee
      • Pinch Black Pepper

      Instructions

      Method

      • Using a heavy based frying pan heat the oil and add chopped onion and garlic, sauté on a low to medium heat for 10 minutes until soft.
      • Add the tomatoes, mustard powder and jerk seasonin’, cook for 10 minutes stirring occasionally to prevent sticking.
      • Cut sweet potato into chunky 1 inch pieces. Deseed the sweet pepper into 1 inch pieces and add both to the pan. Stir everything together and cook for 10 minutes with the pan covered.
      • Add the green seasonin’, salt, sugar and garlic powder. Stir everything together then add the water. Bring the pan to the boil then simmer on a low to medium heat. Cook uncovered for 30 minutes stirring occasionally until the sauce has reduced to half and the sweet potatoes are al dente. Add more water if required.
      • Drain the butter beans, add to the pan.  Stir in the white wine vinegar and cook for 10 minutes.
      • Drain the Ackee then add to the pan and stir in gently trying not to break up the Ackee. Taste and adjust the seasoning as required. Cook for 5 minutes until Ackee warmed through and sprinkle with fresh black pepper.

      Serve on a bed of white rice.

        Soya Dip

        Frank&Co Scotch Bonnet Jelly is really versatile, this recipe uses soya sauce.
        Prep Time5 mins
        Course: Side Dish
        Cuisine: Caribbean
        Keyword: Hot, Soya, Vegetarian
        Servings: 4
        Cost: £1

        Equipment

        • Serving Dish

        Ingredients

        • 3 tsp Frank&Co Scotch Bonnet Jelly
        • 4 tsp Soya Sauce
        • 1 tsp Cider Vinegar

        Instructions

        Method

        • Mix all ingredients together.

        Ready to serve.

          Piquant Dip

          Scotch bonnet jelly spiciness with a sharp flavour. Great on salad leaves.
          Prep Time5 mins
          Course: Side Dish
          Cuisine: Caribbean
          Keyword: Piquante, Spicy, Vegan, Vegetarian
          Servings: 2
          Cost: £1

          Equipment

          • Serving Dish

          Ingredients

          • 2 tbsp Frank&Co Scotch Bonnet Jelly
          • 1 tbsp White Wine Vinegar

          Instructions

          Method

          • Blend all Ingredients.

          Ready to serve.

            Jerk and Mayo Dip

            A great combination of flavours to make a delicious dip. Great on a sandwich!
            Prep Time5 mins
            Course: Side Dish
            Cuisine: Caribbean
            Keyword: Flavoursome, Spicy, Vegetarian

            Equipment

            • Serving Dish

            Ingredients

            • 1 part Frank&Co Jerk Sauce
            • 1 part Mayonnaise

            Instructions

            Method

            • Blend all ingredients together

            Ready to serve

              Mary Rose Dip

              Great dip for seafood.
              Prep Time5 mins
              Course: Dip
              Cuisine: Caribbean, Mediterranean
              Keyword: Tasty, Vegan, Vegetarian
              Servings: 2
              Cost: £1

              Equipment

              • Serving Bowl
              • Measuring Spoon
              • Spoon

              Ingredients

              • 2 tbsp Frank&Co Chilli Tomato Sauce
              • 2 tbsp Mayonnaise
              • Lemon Juice To taste
              • Worcester Sauce To taste

              Instructions

              • Blend chilli tomato sauce and mayonnaise together. Add lemon juice and Worcester sauce to taste.

              Ready to serve.

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