Tok seel recipe makes use of beans to showcase the breadth of Mexican meals

Tok Seel (Seared White Beans With Pumpkin Seeds)

Complete time:25 minutes

Servings:3 to 4 (makes about 3 cups)

Complete time:25 minutes

Servings:3 to 4 (makes about 3 cups)


In case your concept of Mexican meals is dominated by cheese-smothered plates, 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 seared till flippantly browned, then tossed with toasted, floor pumpkin seeds; recent cilantro; chives; and scallions, and served with a vivid squeeze of lime and a sprinkle of chopped, recent chile.

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It’s Jinich’s tackle tok seel, a dish from the state of Quintana Roo, on the Yucatán Peninsula, the place scorching scorching stones are historically utilized to get the seared impact on the beans (in line with Jinich, tok means burned within the Mayan language). To approximate the deep style of the unique dish, Jinich makes use of a mixture of olive, peanut and toasted sesame oils. It’s a satisfying recipe that’s stuffed with unmistakably Mexican taste with out a shred of cheese in sight.

And it’s only one instance of how healthful Mexican meals will be. Mexican cooking, Jinich defined by way of e-mail, “has deep historic roots that precede the arrival of the Spanish and the delicacies of the Previous World. So there are a whole lot of dishes that concentrate on totally different beans and seeds, equivalent to Tok Seel. There may be a lot extra to discover from the wealthy and various universe of Mexican delicacies, crammed with its regional and micro regional cuisines.”

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This plant-protein-packed, vegan recipe is actually an excellent place to start out. Apart from being healthful, it’s sensible and reasonably priced, too. Utilizing precooked or canned beans, it may be on the desk in underneath half an hour. Jinich suggests serving it as a aspect dish, or as a lightweight essential with corn tostadas or crusty bread. I added a easy inexperienced salad with sliced avocado to spherical out my meal and was utterly fulfilled.

Tok Seel (Seared White Beans With Pumpkin Seeds)

NOTES: You should definitely drain the beans, whether or not they’re residence cooked or canned, and pat them dry to keep away from extreme splattering.

To cook dinner 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. Chop 1/2 crimson onion and three cloves garlic. Add the onion, garlic, and three sprigs recent epazote or cilantro to the beans. Stir to mix and convey to a boil. Cut back the warmth so the liquid is simmering, partially cowl and cook dinner for 1 hour. Season to style with salt and proceed cooking till the broth thickens and the beans are tender however retain their form, a further 15 to half-hour. Take away from the warmth and discard the aromatics. To make use of the beans for the dish above, 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, hulled pumpkin seeds
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon peanut oil
  • 1 tablespoon olive oil
  • 3 cups cooked white beans, equivalent to cannellini, nice northern or navy, drained (see NOTE; if utilizing canned, use two [15-ounce] cans, 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 chives, plus extra for garnish
  • Wonderful salt (non-compulsory)
  • 2 scallions, white and lightweight inexperienced components, thinly sliced, for garnish
  • 2 limes, halved, for serving
  • 1/2 recent habanero or serrano chile, minced, for serving
  • Corn tostadas or crusty bread, for serving (non-compulsory)

In a big, dry, deep skillet over medium warmth, toast the pumpkin seeds, stirring incessantly, till they brown flippantly and scent toasty, and a number of the seeds begin to pop, 4 to five minutes. Switch to the bowl of a mini meals processor and pulse till finely floor.

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

Add the pumpkin seeds, cilantro and chives and cook dinner, gently stirring till included, one other 1 to 2 minutes. Style, and season with salt, if desired. Switch to a serving platter and high with the scallions, cilantro and chives. Serve, alongside the lime halves and the chiles in addition to 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; Protein: 15 g

This evaluation is an estimate primarily based on obtainable substances and this preparation. It mustn’t substitute for a dietitian’s or nutritionist’s recommendation.

From cookbook creator and registered dietitian nutritionist Ellie Krieger.

Examined by Rachel Sadon; e-mail inquiries to [email protected].

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