Hi Everyone and welcome to Thanksgiving week! I hope your week has been a good one and you have wonderful plans for the holiday ahead. Tonight’s post will conclude our series on “Beautiful Beans” along with some new recipes as well and features Lentils, Lima, Navy and Soybeans!
The lentil belongs to the pea family. This tiny, disk-shaped legume comes in a rainbow of colors, though, red, brown, and green lentils are the most common in the United States. A principal food during ancient times and a favorite in Middle Eastern, Indian, and North African cooking, lentils have a delicate flavor and creamy texture. They do not need presoaking and cook quickly. Because they become quite soft after cooking, they make excellent bases for purees and soups. Also use them cold in salads or cook them with other vegetables. Lentils are a wonderful crunchy addition to salads when sprouted. Key nutrients in lentils include protein, fiber, potassium, folate, phosphorus, magnesium, manganese, vitamin B, iron, copper, vitamin A, calcium.
Lima beans are flat beans grown in two sizes: baby limas and large limas. Both are wite and creamy-textured. Baby limas are smaller and milder. The starchy, meaty texture of the lima adds substance to soups, casseroles, chowders, salads, and succotash. Key nutrients in lima beans include protein, fiber, potassium, phosphorus, magnesium, calcium, iron, zinc, vitamin C, folate, vitamin B, and small amounts of lipids and beta-carotene.
Navy beans are small white beans and are another version of Great Northern beans. So named because of their extensive use in the U.S. Navy’s dietary program, navy beans can be used in any recipe calling for white beans. Oblong and cream-colored, they work especially well in soups, stews, or as a main course with corn bread. Navy beans commonly are the base for Boston baked beans.
In Spanish, pinto means “painted.” These reddish beans are splashed with pink and black speckles that fade during cooking. They are high in calories and are not a complete protein. Highest in fiber of the legumes, pinto beans are a favorite in Southern, Southwestern, Tex-Mex, and Mexican cooking. Use them in chili, soups or as a main dish. Key nutrients in pinto beans include protein, fiber, potassium, phosphorus, magnesium, calcium, iron, zinc, copper, manganese, vitamin C, vitamin B, pantothenic acid, folate and small amounts of lipids.
The ordinary soybean, a staple in Asian cooking, is a major medicinal food. A substantial body of scientific evidence points to the health benefits of soybeans and soy-based products. The soybean’s therapeutic agents are so numerous that later on I will devote a blog post solely to the soybean. They are a complete protein source and provide more protein that any other legume. In addition, soybeans can be made into many different nutritious foods. Other key nutrients are fiber, calcium, iron, phosphorus, potassium, sodium, zinc, copper, vitamin C, folate, lipids, amino acids, genistein, glycitin, lignin, and much more.
RECIPES:
Slow Cooker Pinto Beans. Take 1 pound of dried pinto beans, 1 onion, chopped, 3/4 green bell pepper, diced, 2 stalks of celery, chopped, 3 cloves garlic, chopped, 1 teaspoon ground cumin, 1 tablespoon of dried oregano, 2 bay leaves, 1 tablespoon butter substitute, 5 cups low sodium chicken broth. Cover pinto beans with water in a large bowl. Allow beans to soak overnight. Place onion, green bell pepper, celery, garlic, soaked pinto beans, cumin, oregano, bay leaves and butter in a slow cooker. Pour enough chicken broth into the slow cooker to cover the other ingredients. Cook on high until beans are very tender, 5 to 6 hours.
Soybean Hummus Recipe. Take 4 cups of cooked soybeans, 2 cups of water, 6 tablespoons of juice from a lemon, 4 cloves of garlic (medium size), 2 teaspoons sea salt, herb of your choice for garnish (cilantro is a great one). Place all ingredients, except for the herb for garnish, into a high speed blender. Blend until smooth. Transfer to a storage container, or a serving dish. Decorate with your garnish and enjoy! This hummus keeps refrigerated well for up to a week. Variation: You can add your favorite spices such as cumin or sun-dried tomatoes!
Navy Bean Soup. Take 2 cups of dried navy beans (1 pound) soaked, 14 ounce can of chopped tomatoes, 1 cup of onions, chopped, 4 cloves of garlic chopped, 4 cups of low sodium vegetable broth, sea salt and pepper to taste. Wash and rinse your beans after soaking. Go straight to a large pot. Heat a bit of olive oil or vegan butter. Add garlic and onions (Variation: you can add 1/2 cup of chopped carrots), and fry for about 3 minutes. Remove them from the pot and set aside. Add the beans, vegetable broth, and chopped tomatoes to the pot and bring everything to a boil. Cover with a lid and cook on medium heat for one hour. Stir occasionally. Add the set aside vegetables back to the pot and cook for an extra 30 minutes. Season with a pinch of sea salt and pepper. Serve and enjoy!
Have a wonderful rest of your week! Happy Thanksgiving. Next week we will start a new series “All About Nuts and Seeds!” Stay safe and well!
“USE YOUR VOICE FOR KINDNESS, YOUR EARS FOR COMPASSION, YOUR HANDS FOR CHARITY, YOUR MIND FOR TRUTH, AND YOUR HEART FOR LOVE.”
Lemon and Rosemary 