Tok Seel (white beans cooked with pumpkin seeds)

Complete time.25 minutes

Providers:3 to 4 (makes about 3 cups)

Complete time.25 minutes

Providers:3 to 4 (makes about 3 cups)


In case your concept of ​​Mexican meals is dominated by plates smothered in cheese, this recipe, tailored from tv host and cookbook creator Pati Jinich’s cookbook Treasures of the Mexican Desk, might be an eye-opener. In it, white beans are fried till frivolously browned, then roasted, floor pumpkin seeds are added; recent cilantro; onion and chives, and served with a vibrant squeeze of lime and a sprinkling of chopped recent chiles.

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That is Jinich, a dish from the state of Quintana Roo within the Yucatan Peninsula, the place scorching stones are historically used to create a burning impact on the beans (in response to Jinich, toc means burnt within the Mayan language). To approximate the deep taste of the unique dish, Jinich makes use of a combination of olive, peanut and toasted sesame oils. It is a satisfying recipe filled with unbelievable Mexican taste with no shred of cheese.

And that is only one instance of how wholesome Mexican meals might be. Mexican cooking, Jinich defined by way of electronic mail, “has deep historical roots that predate the arrival of the Spanish and Previous World delicacies. So there are various dishes that target completely different beans and seeds, reminiscent of Tok Seel. There’s way more to discover than the wealthy and assorted universe of Mexican delicacies, full with its regional and micro-regional cuisines.”

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This plant-based protein-rich vegan recipe is definitely an excellent place to begin. Aside from being wholesome, it’s also sensible and reasonably priced. Utilizing pre-cooked or canned beans, it may be on the desk for greater than half an hour. Jinich suggests serving it as a facet dish, or as a lightweight principal with corn tostadas or crusty bread. I added a easy inexperienced salad with sliced ​​avocado to spherical out my meal and was utterly glad.

Tok Seel (white beans cooked with pumpkin seeds)

NOTES: Make sure you drain the beans, whether or not they’re home-cooked or canned, and pat them dry to keep away from over-splashing.

To organize the beans for this dish, as Jinich does, rinse 1 pound of beans, then place them in a big pot and add sufficient water to cowl by 3 inches. Minimize 1/2 pink onion and three cloves of garlic. Add the onion, garlic and three sprigs of recent epazote or cilantro to the beans. Stir to mix and convey to a boil. Cut back warmth to simmer, partially cowl and simmer for 1 hour. Season to style with salt and proceed to prepare dinner till the broth has thickened and the beans are tender however maintain their form, one other 15 to half-hour. Take away from warmth and discard aromatics. To make use of the beans for the above dish, drain the specified quantity earlier than continuing with the recipe.

Storage. Refrigerate for as much as 4 days.

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  • 3/4 cup (4 ounces) uncooked, shelled pumpkin seeds
  • 1 tablespoon of toasted sesame oil
  • 1 tablespoon of peanut oil
  • 1 tablespoon of olive oil
  • 3 cups cooked white beans, reminiscent of cannellini, broad beans, or kidney beans, drained (see NOTE: if canned, use two [15-ounce] can, drained and rinsed)
  • 1/4 teaspoon freshly floor black pepper, plus extra to style
  • 1/2 cup coarsely chopped recent cilantro leaves, plus extra for garnish
  • 1/2 cup coarsely chopped recent onion, plus extra for garnish
  • Tremendous salt (non-compulsory)
  • 2 onions, white and light-weight inexperienced elements, thinly sliced, for garnish
  • 2 limes, halved, to serve
  • 1/2 recent habanero or serrano chile, minced, to serve
  • Corn tostadas or crusty bread to serve (non-compulsory)

In a big, dry, deep pot, toast the pumpkin seeds over medium warmth, stirring incessantly, till they’re frivolously browned and toasty, and a few of the seeds start to pop, 4-5 minutes. Switch to the bowl of a mini meals processor and pulse till finely floor.

In the identical pot, warmth the sesame, peanut and olive oils over excessive warmth till shimmering. Add the beans, season with pepper, and prepare dinner, stirring a couple of times, till the bean skins start to brown, about 2 minutes.

Add the pumpkin seeds, cilantro, and onion and prepare dinner, stirring gently till integrated, 1 to 2 minutes extra. Style and season with salt if desired. Switch to a serving plate and high with scallions, cilantro and scallions. Serve with lime wedges and chili, and tostadas or crusty bread, if desired.

Per serving (3/4 cup), primarily based on 4

Energy: 376; Complete fats: 23 g; Saturated fats: 4 g; Ldl cholesterol: 0 mg; Sodium – 338 mg; Carbohydrates: 29 g; Dietary fiber: 13 g; Sugar: 0 g; Proteins: 15 g

This evaluation is an estimate primarily based on the obtainable substances and this preparation. It shouldn’t change the recommendation of a dietitian or nutritionist.

From Ellie Krieger, cookbook creator and registered dietitian nutritionist.

Examined by Rachel Saddon; ship questions

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