** Percentage Daily Values are based on a
2000 calorie diet. *Nutritional Data from USDA SR21 Database. Nutritional information is estimated and may vary.
1.
To make the beans: In a 3 quart saucepan, combine the beans, water,
onion, carrot, green peppers, chili pepper, garlic, bay leaf, soy sauce,
cumin and pepper flakes.
Bring to a boil over medium-high heat, stirring
occasionally.
Reduce the heat to medium and simmer, uncovered, for about
2-1/2 hours, or until the beans are tender and almost all the liquid has
been absorbed.
Discard the bay leaf and set aside the bean mixture.
(May be
made up to 2 days ahead; reheat before serving).
2.
To make the rice: In a
1 quart saucepan, bring 1/4 of the stock to a boil.
Add the saffron.
Cover,
remove from the heat and let stand for 5 min.
3.
In a 2 quart saucepan over
low heat, saute the onions in the oil until tender, about 5 minutes.
Add
the garlic and saute for 1 minute.
Stir in the turmeric, then the rice.
Add
the remaining 2 C stock and the saffron mixture.
Bring to a boil over high
heat, then reduce the heat to low, cover the pan and simmer for 15 minutes,
or until the rice is tender and all the liquid has been absorbed.
4.
Lightly coat 4 (8 ounce) custard cups with no-stick spray or olive oil.
Spoon about 3/4 C of the warm rice into each cup, pressing it into the
bottom and up the sides.
Add about 1/2 C of the beans to each cup.
Top with
more rice to cover the beans; lightly pack it around the edges.
5.
If not
serving the timbales immediately, cover each cup tightly with a piece of
foil.
Set the cups on a baking sheet and keep warm at 300 degrees (for up
to 30 minutes).
6.
To make the salsa: In a medium bowl, combine the
tomatoes, avocado, onions, cucumbers, coriander, lime juice, oil and
peppers.
If not serving immediately, cover and refrigerate.
7.
To serve:
Makes 4 servings.
Remove the foil from the timbale.
Invert each cup onto a
dinner plate.
Top with the salsa and soy yogurt.
Garnish with the
coriander.
Serves 4.
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Dietary Notes:
This recipe is low-cholesterol with 0mg per serving
This recipe is high in Vitamin A with 129% of your daily recommended intake per serving. This recipe is high in Vitamin C with 100% of your daily recommended intake per serving. This recipe is a good source of Vitamin E with 10% of your daily recommended intake per serving.
Food Allergy Information:
This recipe contains potential food allergens and will effect people with Wheat, Soy, Beans, Gluten, Bell Pepper, Tomato, MSG, Rice, Sulfites, Garlic, Avocado, Fructose Malabsorption, Hot Pepper, Cucumber, Cilantro, Onion, Olive Oil allergies.
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