Budget Bites: Haitian Squash & Sauce Beans with Rice

This week's "budget bites" feature comes compliments of our Haitian friend, Peter Constantin. Peter is staying with us for a week and he wanted to cook us some Haitian regulars. The Haitians live on rice and beans and prepare it many different ways, depending on what's available. Rice and beans are amazing together because they are a "complete protein," which means they contain all 20 amino acids that are bodies need. 

Another of our favorite side dishes is this squash dish using chayote. Squash is is full of beta carotene (great antioxidant) and Vitamin C. Those are two germ-fighters we want in our diet, especially during cold season. 

Both of these dishes are packed with nutrients and inexpensive to eat. We like to eat Haitian food and remember to pray for our friends in Haiti. Find more Haitian recipes here.

Pwatann Militon (Squash cut in sauce)

2 chayote, peeled

6 cups of water (approximate)
2 garlic cloves
1 green onion stalk
2 sprigs of fresh thyme

1 tablespoon tomato paste

1. Boil water.

2. Meanwhile, peel to chayote and cut into match sticks.

3. Add chayote to water. Boil until tender. Strain leaving about 1 cup of water/liquid.

4. Smash green onions and garlic in mortar & pestel (or blender). Add to chayote mix.
5. Add thyme and tomato paste.
6. Simmer approximately 5 minutes in sauce.

Haitian Sauce Beans with Rice

FOR BEAN SAUCE:

Ingredients:

2 cups pinto beans

4 cups water

4 whole cloves

2 stalks fresh thyme

3 stalks fresh parsley

1/4 green pepper

1. Boil 2 cups beans in 4 cups water.

2. Add 4 cloves and 2 teaspoons salt to boiling water for flavor.

3. Boil until tender (you can press together with your fingers). 

4. Set aside to cool.

5. Take 1/2 beans from the water and add to a blender. Blend until smooth.

6. Add back to the beans in water.

7. Quarter green pepper and add one quarter piece to sauce. Add thyme and parsley.

8. Boil an additional 10 minutes until sauce thickens slightly.

FOR RICE:

Ingredients:

1 tablespoon olive oil

1 stalk green onion

5 cups water

2 1/2 cups jasmine rice

2 teaspoons salt

1. Add olive oil to large pan. Break onion in half and saute in oil until fragrant.

2. Add 5 cups of water to pan. Bring to boil.

3. Meanwhile, rinse rice in a strainer under water. Add rice to boiling water.

4. Add salt.

5. Allow to boil until most of the water has evaporated. Then cover and lower temperature to simmer for approximately 20 minutes rice is fluffy.