While beans have the bad reputation of producing gas, there’s a simple thing I usually do to avoid this. I soak the beans overnight and change the water before cooking.
The most likely reason for the gas producing factor is caused by a lack of enzymes needed to digest this food. Soaking allows some of the gas producing substance to dissolve in the water. As your body gets used to eating beans, the needed enzymes are introduced and this problem disappears. Soaking also considerably reduces the cooking time of the beans. It is best to soak the beans for at least 6 hours then discard the water. Replenish with fresh water and boil until the beans are soft, about 20 minutes.
Ingredients (makes about 12 pasties)
1 onion finely chopped
2 carrots grated
1 can (250g) mushrooms (you can also use fresh mushrooms)
1 tablespoon hoisin sauce (or any other sauce of your choice)
10 stems parsley finely chopped
1 tablespoon olive oil
Salt to taste
100 ml vegetable oil
5-6 tablespoons water (or as needed to make the dough)
Oil as needed for deep frying.
To make the dough:
- Combine the flour and the oil. Add the water and knead to form a dough. The dough should be supple and not sticky. Set aside.
For the filling:
- Lightly mash the boiled mung beans (so that some of them will hold the rest of the ingredients together).
- Finely chop the mushrooms.
- In a non-stick pan, add the olive oil and onion. Stir and cook until semi-translucent.
- Add the mushrooms, then the carrots and the hoisin sauce.
- Allow to cook for 3-5 minutes.
- Then add the mung beans and mix well.
- Cook for another 2-3 minutes.
- Add salt if needed.
- Turn off heat and sprinkle with the parsley.
- Divide the dough 3 balls.
- Lightly dust a board with flour and roll out each dough to 2-
3 mmthick (or 20 cmby 20 cm).
- Cut into 4 squares (
10 cmby 10 cmeach).
- Place some filling on each square.
- Fold diagonally.
- Close by pressing with a fork around the edges.
- Deep fry them until crust is golden brown.
I deep fried them this time as I was short of time.
But these can also be baked. They are much healthier when baked.
- Preheat oven at 180 degrees Celsius.
- Grease a baking tray or line with grease proof paper.
- Bake for 20 minutes or until crust is golden.
I find it quite handy to make a big batch and freeze some. They make a quick snack or even a light meal with some salad.
This is how I freeze them:
I usually layer them in a freezer proof box interlined with plastic sheets. (I just slit open a clean food bag). Avoid laying the edges of the pasties on top of each other. This will make it difficult to detach them when frozen. The plastic sheet can then just be lifted to remove the frozen pasties from the box.
They will keep for months. But with me they don’t stay that long in the freezer! I usually eat them within 2-3 weeks.
These pasties are best enjoyed warm with your favourite dipping sauce and in my case – Mum’s Exotic Pomme Citère Chutney!