The Tropical Treat

black beans

Courgette, chipotle black bean and feta tart

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I have been making courgette and chipotle black bean wraps for my afternoon tea boxes for some time now and it has been a huge hit so I decided to try and make a slightly fancier tart version. I must say the crisp puff pastry, the smoky chipotle black beans, creamy feta and courgette go really well together. It also makes a super quick and healthy lunch too!

A very simple but delicious tart using a few ingredients. Pop a Jus Roll puff pastry sheet, glazed with a beaten egg into the oven for 15 minutes and spread over the black bean filling.

Cover the black bean filling with courgette ribbons (use a vegetable peeler for thin strips) lightly fried in olive oil and seasoned with salt and pepper.

Put it back in the oven so the courgettes crisp up and the puff pastry gets golden and extra flaky.

Remove from the oven, top with finely sliced jalapenos for a little heat and a sprinkling of creamy feta cheese to cool it down.

Sprinkle coriander liberally and dig in. Unless you hate it and in that case whichever herb or leaves your prefer. This tart would pair perfectly for a gathering with sweetcorn fritters, plantain tacos and melon and halloumi salad.

Ingredients

320g ready rolled all butter puff pastry
1 medium free range egg, beaten
150g courgettes, cut into thin long ribbons
1tbsp extra-virgin olive oil
25g feta crumbled 
1/2 jalapeño, deseeded and thinly sliced 
Handful of fresh coriander leaves 

For the chipotle black bean filling

2 tbsp extra-virgin olive oil
1/2 red onion, chopped
2 garlic cloves, crushed
400g tin black beans, rinsed and drained and roughly mashed
1/2 tsp chipotle chilli powder
125ml organic vegetable or chicken stock
Salt and freshly ground black pepper, to taste

Method

Make the puff pastry first. Preheat the oven to 200°C/180°C fan/gas 6. Roll out the pastry and place onto a baking tray lined with greaseproof paper. Use a knife to score a rectangular border (2cm around the edge) of the pastry. Brush the border with the beaten egg and bake for 15 mins Leave to one side.

Now make the black bean filling, heat oil over a medium heat and add the onion, garlic and sauté for 2-3 mins. Add the beans, chilli powder and stock, stirring and mashing over a low heat until you have a slightly chunky consistency. Season with salt and pepper and leave to one side.

Heat a large frying pan until hot and add some olive oil. Lightly fry the courgette ribbons for a couple of mins until translucent and cooked through.Season and leave to one side.

Use the back of a spoon to press down the centre of the pastry leaving the raised border. Fill the middle with the black beans, spreading it over the pastry. Place the courgette ribbons on top and return to the oven for 15 minutes until crispy and golden. Serve with a sprinkle of crumbled feta, sliced jalapeño and fresh coriander leaves. 

Sweet potato and black bean empanadas

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Sweet potato and black bean empanadas topped with a fresh avocado salsa. So good! I tweaked a recipe I found here on Delicious. It’s perfect for a Mexican inspired brunch over the weekend with other small dishes on my blog like sweetcorn fritters, fish and plantain tacos.

Empanadas are eaten all over Latin America, baked or fried, they are a popular type of pastry filled with meat or vegetables. If you aren’t feeling this veggie option there are a lots of meaty alternatives like this beef & chorizo  over on BBC Good Food.

Tropical treats aren’t just fruits or cakes. It can be comfort food with ingredients from hot and lush climates that just make you happy!

These empanadas can be made pretty quickly and the prep/chilling time is really what’s time consuming. Serve with avocado salsa and a sprinkle of feta and coriander leaves and store in an airtight container for up to 3 days. Freeze any leftover filling or use for tacos and wraps.

Serves 4
Prep 30 mins + chilling time
Cook 60 mins
Total 90 mins

Ingredients


For the sweet potato and black bean filling

1 large sweet potato, cut into 1 cm chunks
4 tbsp olive oil
1 medium onion, finely chopped
2 garlic cloves, crushed
400g tin black beans, rinsed and drained and roughly mashed
1 tsp chipotle chilli powder
1 tsp ground cumin 
1 tbsp tomato puree 
1 organic vegetable stock cube
Salt and freshly ground black pepper, to taste

For the pastry

75g butter, cubed
375g plain flour, sifted
1/2 tsp sweet paprika
1 tsp salt
240ml semi-skimmed milk, warmed gently
1 free-range large egg yolk, beaten with 1 tbsp milk

For the avocado salsa

1 ripe avocado, cut into 1 cm chunks
1/2 red onion, finely chopped
Handful of cherry tomatoes, quartered 
1/2 the juice of a lime
Handful coriander leaves
Salt and freshly ground black pepper, to taste

Method

Make the sweet potato first. Preheat the oven to 200C/180C fan/gas 6 and toss the sweet potato in 2 tbsp olive oil, season with salt and pepper. Bake for 25-30 mins or until the sweet potato slices easily with a knife. Leave aside to cool.

Heat 2 tbsp oil over a medium heat and add the onion, garlic and sauté for 2-3 mins. Add the chilli powder and cumin followed by tomato puree, black beans, stock cube and a little hot water stirring and mashing over a low heat until you have a chunky consistency. 

Mix in the sweet potato well and leave to one side to cool down.

In a medium sized bowl put butter, flour, paprika, salt. Rub together with your hands until it resembles breadcrumbs. Slowly add the warm milk and work the mixture with a dinner knife until all comes together in clumps. 

Pat the mixture together to form a dough and knead gently on a lightly floured surface. Shape into a disc, wrap the dough in clingfilm and chill for 30 mins.

Roll out the pastry on a lightly floured surface (to the thickness of roughly a pound coin) and make circles using a small bowl as a guide.

Put 1- 1/2 tbsp of filling into the centre of each circle. Brush the pastry edge with water to help seal and use the back of a fork to close each pastry.

Place the empanadas on greaseproof paper and brush with the milk and egg mixture. Bake for 20 – 25 until golden brown and firm to the touch.

Cut the avocado into small chunks and mix with onion, cherry tomatoes, squeeze over fresh lime juice and season with salt and pepper. 

Serve the empanadas with a little salsa and coriander leaves on top. Enjoy!

Sweet Potato and Plantain Buddha Bowl

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Sweet Potato and Plantain Buddha Bowl

I’m here to tell you about the best sweet potato and plantain Buddha bowl…

Firstly, if you didn’t know already Buddha or bliss bowls are typically veggie or vegan dishes (beautifully presented) made with a variety of raw or cooked vegetables, grains and pulses. The brilliant thing about these bowls of goodness are the infinite combinations you can create. 

This is a bright, vibrant delicious bowl that makes you feel good from the inside out…
Sweet Potato and Plantain Buddha Bowl

Naturally, this Buddha bowl is tropically inspired and packed with fresh mango, sweet potato and plantain roasted in coconut oil, refried black beans and avocado. It makes the perfect healthy lunch at home or use it as a side for fish or chicken dishes. 

Sweet Potato and Plantain Buddha Bowl

If you’re not really into salads especially those hardcore green ones, for instance, this Buddha bowl is an amazing alternative. It’s a great way to nourish your body and get in some goodness, all courtesy of Mother Earth!

To sum up, just roll up your sleeves and get creative! This dish needs more slicing and dicing than anything but it’s completely worth it.

Serves 2
Prep 20 mins
Cook 40 mins
Total 60 mins

Ingredients

1 small sweet potato, cut into 1 inch cm semi-circles
1 ripe plantain, cut into 1 inch circles
2 tbsp coconut oil
Refried chipotle black beans recipe is here
1/2 mango, chopped
1 carrot, grated 
1 avocado, peeled, de-stoned and sliced 
A handful of cherry tomatoes 
A handful of curly kale
1/2 red onion, finely sliced (optional)
Sea salt and freshly ground black pepper
Juice of 1 lime

Method

Preheat the oven to 200C / gas mark 6 / 180C fan and line a baking tray with greaseproof paper. Arrange the sweet potato and plantain on the baking tray and season with sea salt. 

Drizzle over 1-2tbsp of coconut oil ensuring the sweet potato and plantain are evenly coated and bake for 30-40 mins or until golden brown.

Meanwhile, make the refried chipotle black beans – see the recipe here. 

In a large pan, steam your curly kale for 5-6 mins until cooked and season with sea salt and pepper. Squeeze some lime juice over the chopped mango and avocado.

Assemble the Buddha bowl, first put the roasted veggies on the plate and then arrange the chipotle black beans, cherry tomatoes, carrot, kale, chopped mango, avocado and finish with red onion. Enjoy!