Category Archives: Bean type

CREAMY LARGE WHITE LIMA BEAN TORTILLA SLOW COOKER SOUP

photo courtesy of ®Healthy Grocery Girl

Recipe Courtesy of ®Healthy Grocery Girl

SOUP INGREDIENTS:

  • 2 tablespoons coconut oil
  • 1⁄2 white onion, diced
  • 1 cup tortilla strips
  • 1 green bell pepper, diced
  • 1 red bell pepper, diced
  • 2 teaspoons paprika
  • 2 teaspoons sea salt
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 (15-ounce) can of coconut milk
  • 4 cups of vegetable stock (or stock of choice)
  • 1 cup corn
  • 2 cups of dried Large White Lima Beans

TOPPINGS:

  • Fresh cilantro
  • A squeeze of lime-juice Crispy Tortilla Strips
  • If available and in season, slices of fresh avocado
  • Optional topping is to add corn, cooked large white lima beans and bell pepper

Instructions

  • To start you’ll want to use fresh dried beans, so always check the expiration date!
  • To prep the beans, sort and soak beans.
  • Add 2 cups of beans into a pot or bowl with 6 cups of water.
  • Soak at room temperature for six to eight hours (for example overnight) and add more water if the level gets low.
  • Drain and rinse before cooking and discard the water the beans have soaked in.
  • When it’s time to make your soup you’ll want to wash and dice your veggies.
  • Then add all the ingredients into your slow cooker and cook on high for 3 to 4 hours.
  • Using a handheld immersion blender or traditional blender, blend the soup partially, so that it’s creamy but there is still some texture from the whole ingredients.
  • Serve and add toppings and then enjoy! I love to keep this soup stored in glass mason jars in the fridge and consume within 5 – 7 days.
  • To make the crispy tortilla strips I simply slice organic tortillas into thin strips. You can use any tortillas you prefer such as organic corn tortillas or a gluten-free cassava or brown rice tortilla. I place the strips on a baking sheet and drizzle with a little bit of coconut oil and a pinch of sea salt. Then I roast in the oven at 375 degrees Fahrenheit for just 3 – 5 minutes until crispy. Watch the tortilla strips so they do no burn!

 

 

Bean & Barley Chili

photo courtesy of Abbie Gellman

Bean & Barley Chili
Recipe courtesy of Abbie Gellman Culinary Nutrition Cuisine
Makes 6 servings

Ingredients:

Beans:
½ pound dry beans, any mixture (for this recipe, I like pinto, white, and black beans, but use any type you prefer)

Chili:

  • 2 teaspoons extra virgin olive oil
  • 1 onion, diced
  • 1 green or red bell pepper, diced
  • 1 clove garlic, minced
  • 1 tablespoon tomato paste
  • ½ teaspoon ground cumin
  • ¼ teaspoon chili powder
  • 6 ounces vegetable stock, low sodium
  • 1/3 cup barley, pearled
  • 3 plum tomatoes, diced
  • 2 teaspoons unsweetened cocoa powder
  • 1/3 cup chipotle pepper in adobo, chopped
  • ¼ cup water
  • 1 teaspoon raw honey
  • ¼ teaspoon kosher salt
  • 1/8 teaspoon ground black pepper
  • Optional garnish: sour cream or yogurt, shredded cheddar cheese, avocado

Directions:
Beans:
Soak beans overnight in a bowl with water covering them by a few inches. The next day, drain and rinse beans then transfer them to a pot, cover with water, and bring to a boil over medium-high heat. Reduce to a simmer and leave undisturbed for an hour. If not yet cooked through at one hour, keep at a gentle simmer and begin checking every 20-30 minutes, adding water as necessary and tasting for doneness. Once done, drain, add a pinch of salt, and set aside. Note: do not season the beans while cooking, this will toughen them and they will not cook through.

Chili:

    • Heat dutch oven or large pot on medium-high heat, add olive oil, then sauté onion, pepper, and garlic.
    • Add tomato paste, cumin, and chili powder to create a paste and sauté for another minute.
    • Add vegetable stock, beans, and barley. Cook for 15 minutes.
    • Add tomatoes and cook for another 40 minutes until barley is tender. Add more stock or water if barley absorbs all of the liquid too quickly.
    • Add cocoa powder, chipotle pepper, honey, and water (to loosen if necessary). Add salt and pepper.
    • Add garnish (optional) and enjoy!

*Note: can use 2 cups of canned beans, rinsed and drained, in place of dried beans if preferred

Mexican Rice

photo courtesy of My Whole Food Life

Mexican Rice
Courtesy of My Whole Food Life
Yields 4-5 servings

Ingredients:
3 cups cooked pinto beans
3 cups cooked brown rice or quinoa
2 cups diced tomatoes
1/2 a yellow onion, diced
2 chili peppers, chopped
2 cups corn (we used fresh from the ears, but frozen will work   too)
1 clove garlic, minced
1 tsp. cumin
1 tsp. chili powder
Sea salt to taste

Instructions:
Sauté peppers, onions, and garlic 3 to 5 minutes on medium high in a teaspoon of oil.

As they begin to soften, add the tomatoes and beans and let simmer on medium-low for 5 to 7 minutes.

Add the spices and rice and reduce heat to low and let simmer for another 5 minutes and remove from heat.

Serve immediately.

Smoky Sweet Black-Eyed Peas

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Smoky Sweet Black-Eyed Peas

Recipe courtesy of Jill Nussinow, aka The Veggie Queen™

I love black-eyed peas and I don’t just reserve them for New Year’s luck. Any day that I can eat them is a lucky day.

Serves 4–6

1 teaspoon oil, optional
1 medium to large onion, thinly sliced
2–3 cloves garlic, minced
1 cup diced red pepper
1 small jalapeno or other hot chile, minced
1–2 teaspoons smoked paprika
1–2 teaspoons mild or medium chili powder
1½ cups dried black-eyed peas, soaked overnight and drained
4 dates, chopped fine
1 cup water or vegetable broth
1 (15-ounce) can Fire Roasted tomatoes with green chilies
2 cups chopped greens such as kale, collards or Swiss chard
Salt to taste

Heat a pressure cooker over medium heat or set an electric pressure cooker to sauté. Add the oil if using or dry sauté the onion for a few minutes, adding some of the water if the onion starts to stick. Add the garlic and peppers and sauté for another minute. Add the smoked paprika and chili powder along with the peas and dates. Stir to coat them and then add the water, stirring well to be sure that nothing is stuck to the bottom of the pressure cooker. Add the water. Lock the lid on the pressure cooker. Cook at pressure for 3 minutes. Let the pressure come down naturally.

When time is up, carefully open the lid, tilting it away from you. Add the tomatoes and greens and lock the lid on the pressure cooker for 5 minutes. Open the cooker. Taste and adjust seasonings. Add salt to taste.

Note: You can cook this without a pressure cooker, if you don’t have one by following these directions and using 3 cups or more water, as needed instead of just 1 cup: Heat a large saucepan over medium heat. Dry sauté the onion for a few minutes, adding some of the water if the onion starts to stick. Add the garlic and peppers and sauté for another minute. Add the smoked paprika and chili powder along with the peas and dates. Stir to coat them and then add the water to cover them. Bring to a boil and reduce the heat to a simmer. Put a lid on, keeping it slightly ajar. Cook by simmering, keeping the peas covered with water, for 35–45 minutes until they are cooked through and almost all of the water has been absorbed. Drain any excess water.

Add the tomatoes and greens and cook for another 5 minutes or more until the greens are wilted. Add salt to taste.

©2016 Reprinted from Nutrition CHAMPS by Jill Nussinow, MS, RDN

Black-eyed Beans Waffles or Muffins

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Black-eyed Beans Waffles or Muffins

Ingredients:
12 oz. package Johnsonville breakfast sausage, sliced
1/4 cup onion, finely diced
1 cup yellow cornmeal
1/2 cup all purpose flour
1 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon baking powder
2 large eggs, beaten
1 cup buttermilk
1/3 cup vegetable oil
2 cups Black-eyed beans, cooked and drained
2 cups shredded cheddar cheese
1 (4.5 ounce) can chopped green chiles

Instructions:
Cook sausage and onion in skillet over medium high heat until sausage is browned and onion is translucent. Drain on paper towel.
Combine cornmeal, flour, salt, baking soda and baking powder in large bowl. Stir together eggs, buttermilk and oil until combined. Add to dry ingredients and stir until just moistened. Add sausage mixture, cheddar cheese, black-eyed beans and chiles. Mix well.

For waffles:
Preheat your waffle maker. Spray with non stick spray. Place a little over a cup of mixture in the waffle maker and follow manufacturer’s instructions.
For muffins:
Spray muffin pan or use paper liners. Fill tins a little over 1/2 full. Bake in a 350 degree oven for 30 minutes.

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Queijadas de Feijão

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Queijadas de Feijão
Bean Tarts

adapted from Food of the Azores Islands
by Deolinda Maria Avila

Ingredients:
2 2/3 cups granulated sugar
1 1/3 cups bean puree
1/2 Tablespoon butter
6 egg yolks
1/2 teaspoon lemon rind
1/2 cup ground almonds or almond flour

Instructions:
Soak 1 cup of white beans overnight in water. Drain and rinse beans. Put in a small saucepan with water to just cover and cook until softened. Drain beans. Put beans in a food processor and puree. Measure out 1 1/3 cups.
Bring sugar with 1/2 cup of water in a saucepan to pearl stage. Add bean puree and ground almonds to sugar mixture, bring to a boil. Remove from heat and let it cool a little. Add the rest of the ingredients, mix very fast so the yolks don’t coagulate. Butter and line tart tins or muffin tins with a pastry of your choice. Fill with the bean mixture about half full. If using individual tins place them on a baking sheet. Bake in a preheated 375 degree oven for about 20 minutes, being careful not to burn. Remove from tins and cool. Makes about 20-24.

Roasted Chickpea Salad with Hummus Dressing

photo courtesy of Alexandra Caspero

Roasted Chickpea Salad with Hummus Dressing
Recipe courtesy of Alexandra Caspero of Delish Knowledge
Vegan & Gluten-Free
Serves: 4 salads

Ingredients:

  • Roasted Chickpeas
  • 2 cups cooked chickpeas
  • ½ teaspoon ground cumin
  • ¼ teaspoon ground coriander
  • ¼ teaspoon paprika
  • ⅛ teaspoon cayenne pepper
  • ⅛ teaspoon ground cinnamon
  • 1 tablespoon olive oil
  • Salt/pepper
  • Hummus-Dill Dressing:
  • ½ cup hummus
  • ⅛ cup lemon juice
  • 1 clove garlic, minced
  • 2 tablespoons freshly chopped dill
  • Water, to thin, if needed
  • Salad Ingredients:
  • 6-8 cups chopped lettuce chopped lettuce
  • 2 large tomatoes, sliced (preferably heirloom)
  • ½ cup very thinly sliced red onion
  • 1 cup finely sliced cucumber
  • ¼ cup chopped pistachios

Instructions:

  1. Preheat oven to 450 degrees F.
  2. Pat chickpeas dry with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and seasonings. Spread on a baking sheet, and bake for 30 minutes, until browned and crunchy.
  3. While the chickpeas are cooking, prep the vegetables and divide among four bowls.
  4. Make the dressing. Whisk together all ingredients for the hummus dressing until smooth and creamy. Thin with water, if needed.
  5. Divide chickpeas on top of salad and drizzle with dressing. Garnish with pistachios and extra dill, if desired.

 

 

Cranberry Bean Soup

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Cranberry Bean Soup
Serves about six people

Ingredients:
2 Tablespoons olive oil + 4 teaspoons olive oil
1 large onion, peeled and chopped
4 small carrots, peeled and sliced
3 stalk celery chopped (make sure you use the leaves of the celery   for extra flavor)
5 cloves garlic, peeled and minced
3 Tablespoons fresh parsley, chopped
3 Tablespoons fresh basil, chopped
1 14.5 ounce can of diced tomatoes
2 ¼ cups dried cranberry beans (borlotti beans)
8 cups water
1 bay leaf
3 fresh sage leaves, chopped
salt and pepper to taste

Instructions:
Heat the 2 Tablespoons of oil in a skillet and over medium heat, cook the onion, celery, carrots and garlic until the onion is soft. Add the parsley and basil.

Sort and rinse the beans and add them to the pressure cooker with 8 cups of water and 4 teaspoons of olive oil. Add the onion mixture to the beans with the bay leaf, sage and tomatoes. Close the lid and set the manual time to 60 minutes on the cooker. After beans are cooked, add salt and pepper to taste.

If you want to cook this on the stove, soak the beans overnight, rinse them and add them to a stock pot and follow the directions above except for the pressure cooker directions. Cook on the stove on medium-low heat for approximately 1 ½ hours or until beans are soft.

Enjoy!

Navy Bean Pie

Navy bean pie

Ingredients:

1 unbaked piecrust
2 cups cooked navy beans
6 ounces evaporated milk
1/4 cup butter, melted
3/4 teaspoons ground cinnamon
1/2 teaspoons ground nutmeg
1 tablespoons all-purpose flour
1 1/4 cup granulated sugar
1 Tbsp vanilla extract
1 egg
1 egg yolk

Instructions:

Preheat oven to 450 degrees.

In a food processor or blender, add the navy beans, milk, butter, cinnamon, nutmeg, flour, sugar and extract. Blend until smooth.

Add the egg and egg yolk to the bean mixture and blend again.

Pour the filling into the unbaked pie shell.

Bake at 450 degrees for 15 minutes. Turn the temperature down to 350 degrees and bake until top is golden brown, around 35 minutes. Cool before eating. This pie is great with whipped cream and a little sprinkle of cinnamon on top.

Chickpea Blondies

Photo courtesy of Nutrition Twins

Chickpea Blondies

recipe courtesy of The Nutrition Twins®

Ingredients (serves 16)

1, 15-oz can chickpeas, also may be found as garbanzo beans
1/2 cup all natural peanut butter
1/3-cup honey
2 tsp. vanilla
1/2 tsp. salt
1/4 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. ground cinnamon
1/3-cup dark chocolate chips, plus 1 Tbsp., reserve for top
1 Tbsp. unsweetened coconut flakes, reserve for sprinkling

Directions

  1. Preheat oven to 350 degrees F.
  2. Spritz an 8×8 pan with oil in a spray container.
  3. Rinse chickpeas and place in food processor. If using a blender, after rinsing chickpeas, remove their skin before placing in the blender by pinching the chickpea between your fingers. The skin will easily fall off and will take about five extra minutes and will ensure a very smooth blended product.
  4. Combine all ingredients except the chocolate chips and unsweetened coconut flakes in a food processor and blend until completely mixed.
  5. Fold in 1/3-cup dark chocolate chips.
  6. Spread batter evenly in pan, top with reserved 1 Tbsp. of chocolate chips
  7. Bake for approximately 18 – 20 minutes. This will vary depending on your oven. You do not want to overcook these so check on them to see if they are ready sooner in your oven. They should be moist and a little brown around the edges. Insert a toothpick; if it comes out clean they are done. Cool pan on a wire rack until pan is cool to touch, sprinkle with unsweetened coconut flakes.
  8. Cut into squares. Makes 16 blondies
  9. Delicious immediately or cool in a refrigerator for a delicious cold treat. If you prefer them to be firmer, simply allow them to cool in the fridge.

Nutrition Facts Per 1 Serving: 123 Calories, 6 g Fat, 2 g Saturated Fat, 0 mg Cholesterol, 35 mg Sodium, 15 g Carbohydrate, 2 g Fiber, 8 g Sugar, 3 g Protein