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FOOD & DRINK | RECIPE
Cool beans
Bristol food entrepreneur Grace Ekall shares a favourite autumnal dish packed with pulses and health plusses
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ell-being coach Grace, who also uses dance to help women with chronic illness to take control of their health, started making hot sauces shortly after her cancer diagnosis in 2005, which prompted her to research the impact of food in relation to health. Very fond of spices, but having to be careful of sugar content, she found she could no longer consume the hot sauces on the market, so, a few years ago, she launched Taste Makossa, after encouragement from family and friends. A sugar-free, vegan-friendly hot sauce made from scotch bonnet and based on an authentic family recipe, it turned out to be something that a lot of people wanted in terms of both taste and health benefits. This month, Grace has kindly shared one of her favourite recipes – full of protein and fibre-rich beans. It’s similar in appearance to chilli con carne but Cameroonians like Grace know it as simply l’haricot. “The dish itself is vegan, sugar and gluten-free, but the real benefits come from the spice of the fresh scotch bonnet,” she says. “This particular type of chilli pepper is rich in vitamins A, B and C, is high in dietary fibre and has great anti-inflammatory properties. You don’t have to be stringent with measurements; just let your creativity flow...”
Like Chilli, But L’haricot Ingredients
2 cups kidney beans 2 tbsp coconut oil 2 red onions, chopped 2 garlic cloves, finely chopped or crushed Maldon sea salt, to personal taste 6 fresh tomatoes, chopped 2 tsp tomato puree 4 inches root ginger, diced 1 scotch bonnet chilli 1 stock cube 4 sweet potatoes, wedged Drizzle olive oil Sprinkle black pepper Sprig rosemary
Cook and wellbeing coach Grace Ekall
Method
Soak dry kidney beans in water overnight, making sure the water sits above the beans. (Skipping this step would result in them being tough and chewy.) The following day, drain the softened beans and let them boil in water (four cups’ worth). Add salt, and more water as needed until the beans become tender. Adjust heat as needed. In another pan, gently heat some coconut oil. Add half the chopped onions and let them turn light brown. While the chopped onion is browning, blend the remaining onions, garlic, tomatoes, root ginger, scotch bonnet chilli and puree together. Add the blended mix into the pan of frying onion. Let it sizzle for a few minutes, stirring gently. Next, add the stock and salt to taste, then place the lid on the pot and let simmer in low heat for 20 minutes. Then, add the pre-cooked beans and keep cooking on low heat for another 20 minutes. For the suggested accompaniment of sweet potato wedges, drizzle olive oil onto your prepared wedges. Sprinkle the salt, pepper and rosemary (or herb of your choice) on to taste. Place on baking tray and into the oven pre-heated at 200˚C. Cook for 20-30 minutes on medium heat. ■ • Follow @tastemakossa on Instagram and share your recipe versions using the hashtag #tastemakossarecipes
36 THE BRISTOL MAGAZINE
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SEPTEMBER 2020
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No 192
