Category Archives: Main Dish

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

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!

Butter Beans and Cheese

Butterbeans and Cheese!!

Butter Beans and Cheese

Ingredients:

2 cups dry Large Lima beans also known as Butter beans
3 cups half and half
6 Tablespoons finely chopped yellow onion
2 garlic cloves, minced
4 Tablespoons all-purpose flour
8 ounces goat cheese
2 1/2 cups grated white cheddar cheese
1 1/2 cups freshly grated Parmesan cheese
4 Tablespoons sour cream
2 egg yolks
3 Tablespoons butter
1 cup Panko breadcrumbs

Directions:

  1. Sort and soak overnight in a large bowl the 2 cups of dry Large Lima beans in 6 cups of cold water.
  2. Drain and rinse the beans and place in a saucepan with fresh water to cover the beans plus 2 inches.
  3. Bring the beans to a boil and cook for 40 to 60 minutes or until tender. Drain the beans and set aside in a large bowl.
  4. Meanwhile in a large saucepan, bring the half and half, onion, and garlic to a simmer. Take about 3/4 of a cup of the mixture out of the saucepan and put it in a bowl with the flour and mix until it’s smooth. Return the flour mixture to the saucepan and cook over moderate heat, about 3 minutes, or until thickened. Remove from heat and whisk in the goat cheese, cheddar cheese, and Parmesan cheese until melted. Stir in the sour cream. Season with salt and pepper.
  5. Place the egg yolks in a bowl and gradually whisk in some of the cheese sauce to temper the yolks. Gradually whisk this mixture into the saucepan.
  6. Pour the sauce over the beans in the bowl and mix until evenly coated. Place the mixture in a casserole dish.
  7. Melt the butter and mix with the Panko breadcrumbs. Sprinkle this mixture evenly over the butterbeans and cheese.
  8. Bake in a 400-degree oven for about 30 minutes until bubbly and the breadcrumbs are golden brown.

White Beans & Greens Winter Soup from Chef Brian L. Lichorowic

White Beans & Greens Winter Soup

Courtesy of Chef Brian L. Lichorowic of Feed Bag Foods

Ingredients:

1 cup dry Navy Beans
¼ cup diced celery
¼ cup diced onion
¼ cup diced green bell pepper
2 cups chicken stock (homemade or canned)
2 cups water
1 tablespoon garlic, thinly sliced
1 head escarole (1-1 ½ pounds) washed, dried and torn into bite size pieces. If
escarole isn’t available you can substitute kale or Swiss chard, finely chopped.
3 Tablespoons light olive oil
½ teaspoon freshly ground pepper
2 eggs, beaten
Lemon wedges
Parmesan cheese, grated

Instructions:

  • Rinse and soak the dry navy beans.
  • Sauté the “holy trinity” the celery, onions and bell pepper until tender.
  • In a large saucepan add the soaked dry beans, “holy trinity”, 2 cups stock and 2 cups water. Cook until beans are soft.
  • Add the garlic and escarole, stirring to submerge.
  • Cover and cook until the escarole is tender, about 5 minutes.
  • Add the olive oil and pepper.
  • Cook, stirring occasionally, for 2 to 3 minutes.
  • Stirring gently, slowly pour the beaten eggs in a stream into the saucepan; to form thin strands like those in egg drop soup.
  • Serve hot, with lemon wedges and grated Parmesan cheese.

Fish Artichoke Heart Bean and Pepper Salad from Chef George Ennis

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Grilled Branzini, Artichoke Heart, Orca Beans,
Inca Red Drop Pepper and Mixed Olive Salad
Courtesy of Chef George Ennis

Ingredients:

1 whole     Branzini (gutted and scaled)
1 cup         Orca beans (you can substitute dry Large Lima beans (butterbeans) for the Orca beans)
2 ounces   Pancetta
1/2             Yellow onion (sliced)
2 cloves    Garlic (minced)
1 pint        Chicken stock
2                Lemons (halved)
1               Artichoke (cleaned, leaves trimmed, soaked in lemon water)
1 cup       Mixed olives (of your choice, sliced into quarters)
1/4 cup    Inca red drop peppers (or whatever marinated peppers you like.)
1               Shallot (1/2 minced and 1/2 whole)
1/2           bunch Parsley
1 Tbsp.    Olive oil

Steps:
1. Soak beans overnight.
2. In a pot, add beans, chicken stock, onion and garlic.
3. Bring to a boil, then turn down to a simmer.
4. Cook beans for approximately 60-90 minutes or until done.
5. Check them at 50 minutes.
6. Simmer artichokes in water for 20-40 minutes, or until knife tender.
7. Cut artichoke in half and remove leaves and the fuzzy choke part covering the heart. Set heart aside.
8. Fire up your grill.
9. Clean and season your grill.
10.Cook pancetta until crispy and chop up fine. Reserve the pancetta fat.
11.Mix together cooked beans, olives, peppers, minced shallot,pancetta and chopped parsley.
12.Add 1 tablespoon pancetta fat, olive oil, and the juice of 1/2 lemon,to bean/olive mix, and toss. Season accordingly.
13.Stuff whole fish with remaining unsliced shallot, sliced lemon, and whole parsley stems.
14.Rub fish down with cooking oil and season.
15.Coat the artichokes and lemon with some oil before grilling.
16.Grill fish over the hot coals for about 5-7 minutes per side or untildone, making sure you get nice browned skin.
17.Grill artichokes and lemon until nicely marked.
18.Plate fish and bean salad and serve.

 

Chickpea of the Sea Sandwich From The Healthy Grocery Girl® Megan Roosevelt, RD

Photo courtesey of Megan Roosevelt, The Healthy Grocery Girl®

Chickpea of the Sea Sandwich
Recipe courtesy of The Healthy Grocery Girl®, Megan Roosevelt,RD!
Check out this video Megan has for this sandwich!

Ingredients:

  1. 1 can (15 ounces) of Organic unsalted chickpeas
  2. 4 tablespoons of mustard (or more to your liking)
  3. 1 cup of onions, diced
  4. 1 cup of carrots, shredded
  5. A pinch of sea salt and freshly ground pepper

Sandwich Ingredients:

  1. 2 slices of whole-wheat bread
  2. 6 thin slices of cucumber
  3. 1/4 cup spinach
  4. 1 tablespoon of hummus

Instructions:

  1. In a medium bowl add chickpeas and mustard and mash together with a potato masher. You want the chickpeas to still be chunky yet not perfectly round. Don’t over mash or you will end up with hummus!
  2. Add in onions, carrots, sea salt and pepper and stir together
  3. Spread hummus on toast and add cucumbers on to one side and spinach on the other
  4. Add a generous serving of chickpea of the sea salad and place toast together
  5. Enjoy!

Notes:

Choose Organic ingredients when possible!

 

BBQ Baked Beans

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Recipe courtesty of Chef Ari Weiswasser of Glen Ellen Star Restaurant in Glen Ellen, California

Ingredients
• 400g Bacon Diced, Rendered
• 2 Onion Diced, Sweat
• 700g Beans, Add To Above
• 1 liter Chicken Stock
• 1 liter Water
• 75g Molasses
• 20g Salt
• 5g Pepper
• 10g Coleman’s Mustard Powder
• 200g Ketchup
• 75g Worchester
• 60g Brown Sugar

Instructions
Soak beans overnight
Render bacon, set aside
Sweat onions, set aside
Add beans, chicken stock, water, bacon and onions and bring to up to a simmer.
Combine remaining ingredients and bake for 4 hours at 325 degrees or in a slow cooker.

Cooking tip from Chef Ari:
Add a pinch baking soda while cooking. Canneries use it to help keep the beans from bursting during the cooking process.