pulserecipes
1 Put beans in a large bowl,
cover completely with water,
then leave to soak overnight.
2 Drain beans, then put in a
large pan. Cover with water to
about 5cm above beans and
bring to the boil over a medium
heat, skimming off any scum
from surface. Reduce heat to
low and cook for 1 hour or until
tender. Drain and set aside.
3 Cook pasta in a large pan
of rapidly boiling water
following packet instructions.
Drain and set aside.
4 Heat oil in a large heavy-
based pan over a medium
heat. Add onion, garlic and
pancetta, and cook, stirring,
for 3 minutes or until onion
is translucent. Add celery,
carrot, tomatoes, beans and
Vz
the stock, then bring to
the boil. Reduce heat to low,
then simmer for 35 minutes,
topping up with remaining
stock as required.
5 Put 2 cups soup mixture
in a blender and blend until
smooth. Return to pan, then
stir in cooked pasta. Add
parsley and season with salt
and pepper. Ladle soup into
bowls and drizzle over extra
oil to serve.
■ Per serve:
2 3 0 9 k !; protein
2 6 .5g ; to ta l fa t 1 9 g (sat. fa t 4g);
carbs 6 7 .5 g ; sodium 1 2 9 0 m g ;
61 estim ate lo w (does no t include
‘to serve' item )
Black bean brownies
Preparation time: 20 mins
plus overnight soaking time
and 20 mins cooling time
Cooking time: 1
Vz
hours
Serves 8
2 cups black beans
200g dark cooking chocolate
1 cup unsalted butter
1 Tbsp instant coffee powder
2 Tbsp boiling water
1 cup macadamias, chopped
Pinch salt
4 large eggs
1 cup soft brown sugar
1 tsp vanilla essence
Extra
Vz
cup macadamias
Cocoa powder, to serve
1 Put beans in a large bowl,
cover completely with water,
then leave to soak overnight.
2 Drain beans, then put in a
large pan. Cover with water to
5cm above beans and bring to
the boil over a medium heat.
Reduce heat to low and simmer
for 40 minutes or until tender.
Drain, then rinse in cold water
and spread on a tray to cool.
3 Preheat oven to 1 70°C.
Line an oven tray with baking
paper. Melt chocolate and
butter in a microwave dish
on high/100% for 1 minute.
Stir, then cook for a further
minute, if required.
4 Combine coffee and
boiling water, then use a metal
spoon to stir into chocolate
mixture. Cool slightly.
5 Put beans, nuts and salt in
a blender and roughly blend.
Beat eggs, sugar and vanilla
in the large bowl of an electric
mixer for 5 minutes or until
combined. Gradually add
chocolate mixture and whisk
until combined. Fold in bean
mixture and extra nuts. Spoon
evenly onto prepared tray,
then bake for 40-45 minutes.
6 Cool brownie in tray for
20 minutes. Transfer to a
board and cut into slices.
Dust with cocoa and serve.
■ Per serve:
3 0 2 0 k J ; protein
1 1g; to ta l fa t 5 6 g (sat. fa t 2 7 g );
carbs 4 6 g ; sodium 13 6m g;
GI estim ate m edium (does n o t
include ‘to se rve ' item )
Chickpea chocolate cake
Preparation time: 10 mins
plus 30 mins cooling time
Cooking time: 35 mins
Serves 8
Olive oil cooking spray
400g dark cooking
chocolate, broken
into pieces
2 tsp instant coffee powder
2 Tbsp boiling water
240g can chickpeas,
drained
tZ
.
ce s
t )
| Û _ J l/ O L 6 <
1 cup soft brown sugar
1 tsp vanilla essence
Vs
cup olive oil
4 large free-range
eggs
1 cup self-raising flour
1 tsp baking powder
Vz
cup plain yoghurt
12 cherries, stalks intact
Extra 10Og dark chocolate,
melted
25g chocolate, grated,
to serve
1 Preheat oven to 180°C.
Line base of a 20cm
springform tin with baking
paper. Spray paper with oil.
2 Melt 200g of the chocolate
in a microwave dish on high/
10 0 % for 1 minute. Stir, then
cook for a further minute, if
required. Combine coffee and
boiling water. Stir into chocolate.
3 Put chickpeas, sugar, vanilla
and oil in a food processor and
process for 1
Vz
minutes or until
smooth. With motor running,
add eggs, one at a time,
beating after each addition.
Add chocolate mixture and mix
to combine. Sift in flour and
baking powder, and pulse until
flour is just combined. Spoon
into prepared tin and bake for
25-30 minutes or until cooked.
Put cake on a wire rack to cool.
4 To make ganache, melt
remaining 200g chocolate
in a microwave dish on high/
10 0 % for 1 minute. Stir, then
cook for a further minute, if
required. Cool slightly, then
add yoghurt and mix to
combine. Ice cake with a knife.
5 Dip % of each cherry into
extra melted chocolate. Put on
a tray to set. Put cherries on
cake. Sprinkle grated chocolate
on top, cut into slices and serve.
■ Per serve:
2 6 0 8 k J ; protein
10.5 g ; to ta l fa t 3 3 .5 g (sat. fa t
19g); carbs 7 1 .5 g ; sodium
2 6 8 m g ; Gl estim ate low
For Nutritional Analysis Guide,
see Better You News
For shopping details,
see Stockists page
114 BETTER HOMES AND GARDENS, MAY 2011 bhg.com.au
Recipes and styling Fiona Rigg: photography Marina Oliphant, food preparation Karina Duncan; nutritional analysis Joanne Turner - information is approximate and a guide only
