Happy Saturday Everyone! I hope you all are having a safe weekend and a productive start to the new month of November. (Don’t forget to set your clocks back!) We here in Colorado are enjoying our first snowfall this week!
Today we are onto Part One of the Beautiful Beans series. The inexpensive cost and wide variety of beans and legumes available make them perfect foods to introduce to your diet. We all recognize the standard: pinto, lima, navy and red beans. There is a new generation now that offer variety as well as a complete protein!
Adzuki beans are also called azuki or aduki. These are small tender red beans and are native to the Orient. They are often added to brown rice dishes. Their delicate, sweet flavor goes well with soups (they are especially delicious in barley soup), casseroles, salads, stir fry dishes, bean cakes, and pasta dishes. The adzuki bean is a popular staple in the macrobiotic diet. In traditional Japanese medicine, this bean is also used to treat kidney ailments. Key nutrients in adzuki beans include protein, fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, B vitamins, folate, beta-carotene and small amounts of lipids. ***Note: They are the highest in nutrients of all beans.)
Originally cultivated by the Anasazi Indians in Colorado, anasazi beans are grown in the Southwest. Similar to the pinto bean, the anasazi has a full flavor and is generally sweeter and meatier than other types of beans. You can use them in chili, stews, succotash, and a variety of Mexican dishes, such as refried beans, burritos, and bean dips. Key nutrients in anasazi beans include protein, fiber, iron, phosphorus and vitamin B.
Black beans are a favorite in Latin American, Caribbean, and Oriental cooking. Black beans are also called turtle beans and frijoles negros. They are deep black and have an earthy flavor. They are easy to puree for black bean soup, refried beans, and bean dips. They go well with rice and other grains, for a complete protein as well as with tomatoes and corn.
Black-eyed peas are distinguished by a dark spot along their ridge. They are creamy white and have a taste similar to peas. You can add them to stews, soups, and salads. They are sometimes called black-eyed beans or cowpeas! Key nutrients in black-eyed peas include protein, fiber, calcium, potassium, folate, magnesium, phosphorus, iron, copper, zinc and selenium.
RECIPES:
Barley Bean Soup. Take 1/2 pound adzuki or anasazi beans, 1/2 pound of barley, 2 carrots, diced, 1 large onion, diced, 2 stalks of celery, chopped, 2 tablespoons garlic oil or safflower oil, 2 1/2 quarts of water, 6 tablespoons vegetable broth, 1 dash of sea salt, 1 dash of cayenne pepper (optional), 1/2 cup of dried vegetables, 1/4 cup of parsley, chopped or dried. In a large pot, bring the beans and barley to a boil in the water. Reduce the heat and cover. Simmer for 1 1/2 hours. When the beans and barley are done, in a large skillet, saute the carrots, onions, and celery in oil, and add to the beans and barley along with the broth. Barley swells alot, so you may need to add additional water. Stir in sea salt, cayenne pepper (if desired), dried vegetables and parsley. Simmer for fifteen minutes and serve. (Interesting variation: Substitute 1 quart of a Veggie Juice for 1 quart of water for a spicier flavor!)
FAST VEGETABLE SOUP. Take 1 (19 ounce) can of low salt/low sodium minestrone soup, 1 (16 ounce) package of frozen vegetables, 1 (15 ounce) can of no salt whole kernel corn, drained, 1 (15 ounce) can of black beans, rinsed and drained, 1 (14.5 ounce) can of Italian diced tomatoes, undrained. Combine all ingredients in a large pot or crockpot. Cook in a large pot on medium heat for 1 hour. Or in a crockpot on low for 2-4 hours. ***This is one of my family’s favorite soups. I love mine served over a bowl of basmati rice!!!
Lentil Stew with Pumpkin and Greens. (Lentil stew is high in all needed nutrients and for people in need of a highly nutritious meal.)
Take 2 tablespoons of olive or canola oil, 1 large onion, minced, 1 tablespoon of minced fresh ginger, 1 tablespoon of whole cumin seeds, 3/4 teaspoon of ground cinnamon, 1/2 teaspoon ground coriander, 1/4 teaspoon of ground cardamom, 4 1/2 cups of water, 1 1/4 cups of lentils, rinsed, 2 pounds of pumpkin, peeled and cut into 1-inch cubes, 1/2 cup of golden raisins, 1 cup of diced apples, 1/2 pound of fresh cooking greens. Heat oil in a large saucepan. Saute the onions and fresh ginger for about five minutes. Stir in cumin seeds and other spices, 2 1/2 cups of the water and the lentils. Bring to a boil, cover and reduce heat and simmer for thirty minutes. Add the pumpkin, raisins, apples, and the remaining lentils are barely tender about ten minutes. Stir in the greens, cover, cook for a few more minutes, until the lentils are tender. Serve with cooked brown rice. (Variation: If you prefer, you can easily substitute an equal amount of sweet potatoes for the pumpkin!)
Enjoy the remainder of your weekend. Please stay safe and well. Next week’s post will be Part Two of this series about Chickpeas, Cranberry beans, Fava beans and Kidney beans!
“”IF YOU CANNOT DO GREAT THINGS, DO SMALL THINGS IN A GREAT WAY.”
Lemon and Rosemary 