Hello Everyone. I hope your week has gone well. Welcome back. Tonight we feature 4 more beans and some new recipes for you.
Chickpeas are small and compact and actually resemble small hazelnuts or acorns. They are a favorite bean in Indian, Latin, and Middle Eastern dishes. Chickpeas are chewy and nutty and can be cooked with grains, added to salads, vegetable burgers, mixed with pasta and roasted. Hummus, a Middle Eastern dip, is made from mashed chickpeas mixed with oil and tahini, a sesame seed paste. Falafel is made from mashed chickpeas, which are formed into balls, then deep-fried. Also called garbanzo beans and ceci beans, chickpeas take longer to cook than most beans. Key nutrients in chickpeas include protein, fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, vitamin C, B vitamins, folate, and small amounts of lipids.
Cranberry beans have a speckled, cranberry-colored skin that turns pink when cooked. A small oval bean, their flavor is somewhat nutty and similar to pinto beans. Use them in chili, salads, soups, stews and casseroles. Key nutrients in cranberry beans include protein, fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, folate, niacin, beta-carotene, and pantothenic acid.
These large, lima-shaped beans have a granular texture and robust, slightly bitter flavor. Also called broad beans, they have tough skins and need to be peeled before eating. They go well with zesty herbs and other pungent ingredients. Use in soups, stews, or casseroles. Key nutrients in fava beans include protein, fiber, calcium, potassium, vitamin C, vitamin B, zinc, copper, amino acids and beta-carotene.
Kidney beans are so-called because of their shape. They are most familiar as the large red type, but they are grown in a variety of colors, shapes and sizes. Great Northern, black beans, and navy beans all belong to the kidney bean family. Red kidney beans are popular in chili, soups, and salads and dishes such as red beans and rice and jambalaya. Key nutrients in kidney beans include protein, fiber, potassium, phosphorus, calcium, magnesium, iron, zinc, copper, vitamin C, pantothenic acid, folate, lipids and beta-carotene.
RECIPES
Tortilla and Bean Salad. Take 1 tablespoon of oil, 1 can of sweet corn, washed and drained, 1 can of kidney beans, washed and drained, 1 bag of mixed salad greens, plain tortilla chips, low fat sour cream or plain low-fat or fat-free yogurt, pinch of sugar substitute, zest and juice of 1/2 a lime. Heat the oil in a frying pan and when hot, stir in the sweet corn. Cook for 3 minutes , stirring often until the corn is browned, then remove and leave to cool. Toss together sweetcorn, kidney beans, salad greens, and tortilla chips. Mix together the sour cream or yogurt, sugar substitute, lime zest and juice. Drizzle over the salad and serve.
Make Ahead Lunch Wraps. Take 2 cups uncooked brown rice, 4 cups of water, 4 (15 ounce ) cans black beans, 2 (15.5 ounce) cans pinto beans, 1 (10 ounce) can of whole kernel no salt corn, 1 (10 ounce ) can diced tomatoes and green chiles (or just diced tomatoes if someone does not like green chiles), 16 (10 inch) whole wheat flour tortillas, 1 pound of fat-free shredded cheese (any flavor you prefer – I like Colby Jack). Combine rice and water in a saucepan, and bring to a boil. Reduce heat to low, cover, and simmer for 35 to 40 minutes, or until tender. Remove from heat and cool. Place black beans and pinto beans into a colander or strainer, and rinse. Add corn and diced tomatoes with green chiles or plain, and toss to mix. Transfer to a large bowl, and mix in rice and cheese. Divide the mixture evenly among the tortillas and roll up. Wrap individually in plastic wrap. Place into a large freezer bag, and freeze. Reheat as needed in the microwave for lunch or snacks.
Savory Kidney Beans. (These are kidney beans in an Indian-style tomato sauce. These can be prepared ahead and reheated. They are great served with Basmati rice!!!) Take 1 (14 ounce) can of kidney beans, rinsed and drained, 2 tablespoons of oil, 1 1/2 teaspoons of cumin seeds, whole, 1 cup of onion, minced, 1 1/2 tablespoons of fresh ginger, minced, 1/4 teaspoon dried thyme, 1 cup tomatoes, diced, 1 tablespoon tomato paste, 1/8 teaspoon sea salt, 1/4 teaspoon pepper, FOR GARNISH 1/4 cup of fresh cilantro or 1/4 parsley, minced, 1 green onion diced, 1- 1 1/2 tablespoon of fresh green chile, minced. Heat oil in a pot over medium high heat. Add cumin and onions and cook, stirring occasionally, untils onions are almost browned. About 7 minutes. Add ginger and cook 1 minute more. Add tomatoes, beans, tomato paste, thyme, salt and pepper. Stir to mix, reduce heat to low, cover and let flavors blend, 13 minutes. (NOTE: You can prepare the recipe until this step and keep in the fridge up to 3 days.) Remove cover and reduce liquid on high heat, stirring frequently, until beans are covered by thick sauce 1-2 minutes. Adjust seasonings. Stir half of the cilantro or parsley into the beans, serve sprinkled with green onion and rest of herbs. Serve chili on the side, so that everyone can add heat as they like.
Have a wonderful weekend! We will meet again next week for Lentils, Lima Beans, Navy Beans, Pinto and Soybeans!
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Lemon and Rosemary 