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LEGUMES
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CUBAN-STYLE BLACK BEANS AND RICE
By dry roasting the brown rice, you will enhance its flavor and increase its natural sweetness.
Ingredients
2 cups uncooked brown rice
4 cups water
Salt to taste
1 tablespoon olive oil
1 large yellow onion, chopped
1 red bell pepper, cored, seeded and chopped
5 cloves garlic, finely chopped
1/2 teaspoon chili powder
1 (14.5-ounce) can diced tomatoes, with their liquid
3 cups cooked and drained black beans
Pepper to taste
Chopped cilantro (optional)
1 lime, cut into wedges (optional)
Place rice in a strainer and rinse under cool water until water runs clear. Transfer to a medium pot. Cook rice over medium-low heat, stirring gently, until fragrant and toasted, 3 to 5 minutes. Add water and salt, cover and bring to a boil. Reduce heat to medium-low and simmer, covered, until water is absorbed, about 1 hour. Uncover pot, fluff rice and set aside.
Heat oil in a large skillet over medium-high heat. Add onions and cook until just soft, 1 to 2 minutes. Add peppers, garlic and chili powder and cook, stirring occasionally, until softened, 2 to 3 minutes. Add diced tomatoes with their liquid and bring to a boil. Reduce heat to medium-low and simmer for 15 minutes. Stir in beans, then simmer until flavors are melded, about 5 minutes more; season with salt and pepper.
Spoon beans over rice, garnish with cilantro and lime wedges and serve.
Nutrition
for 6 servings Per serving (About 15oz/441g-wt.): 360 calories (40 from fat), 4.5g total fat, 0.5g saturated fat, 11g protein, 70g total carbohydrate (9g dietary fiber, 5g sugar), 0mg cholesterol, 830mg sodium |
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POT OF BEANS
Makes about 6 1/2 cups
When recipes tell you to “soak beans for 8 hours or overnight,” it doesn’t always have to be exact. Soak beans in the morning, go to work, then drain and rinse them when you come home. Then simmer them in water while you go about your evening, - store them, and enjoy your cooked beans the next day.
Ingredients
1 pound dried pinto beans
1/2 yellow onion
1 whole clove
3 quarts water
2 bay leaves
Spread beans on a tray and pick out and discard any small stones or sticks. Transfer beans to a strainer and rinse briefly. Place beans in a large bowl, cover with a few inches of cold water and soak 8 hours or overnight. (Alternatively, you can use the quick-soak method: Place sorted, rinsed beans in a large pot, cover with a few inches of cold water and boil 2 minutes. Remove from heat, cover pot and soak beans 1 hour; proceed as below.)
Drain beans, rinse briefly and transfer them to a large pot. Stick clove into onion half and add to pot along with water and bay leaves. Bring to a boil, lower heat and simmer, uncovered, until beans are tender, about 1 1/2 hours. Drain and cool; discard onion and bay leaves.
Nutrition
Per serving (1/2 cup/about 9oz/246g-wt.): 120 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 5mg sodium, 21g total carbohydrate (7g dietary fiber, 0g sugar), 7g protein
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LEMONY CHICKPEA STIR-FRY
Ingredients
2 tablespoons of extra-virgin olive oil
see salt
1 small onion
1 cup cooked chickpeas
8 ounces extra-firm tofu
1 cup of chopped kale
2 small zucchini, chopped
zest and juice of 1/2 a lemon
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat, stir in big pinch of salt, the onion, and chickpeas. Saute until the chickpeas are deeply golden and crusty. Stir in the tofu and cook just until the tofu is heated through, just a minute or so. Stir in the kale and cook for one more minute. Remove everything from the skillet onto a large plate and set aside. In the same skillet heat the remaining spoon of olive oil, add the zucchini and saute until it starts to take on a bit of color, two or three minutes. Add the chickpea mixture bck to the skillet, and remove from the heat. Stir in the lemon juice and zest, taste, and season with a bit more salt if needed. Tur out onto a platter and serve family style.
Serves 2- 4. |
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LENTIL SPREAD
tastes great on rice cakes, bread, pita, crackers or bagels.
Ingredients
2 cups cooked lentils
1 stalk celery, minced fine
1 green onion, sliced
2 tablespoons minced parsley
2 tablespoons lemon juice or 1 tablespoon Brown rice vinegar
2 teaspoons miso
1/4 cup ground roasted sunflower seeds
Toast sunflower seeds by stirring in a skillet over medium heat until they smell and taste nutty (but not too browned or they'll taste bitter). Mix lentils, celery, onion, parsley, lemon juice, miso, and sunflower seeds and adjust the seasoning to your taste.
Nutrition
Per serving (2 Tbsp/22g-wt.): 30 calories (5 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 20mg sodium, 4g total carbohydrate (2g dietary fiber, 0g sugar), 2g protein |
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WHIPPED CHICKPEA HUMMUS
Ingredients
TOPINKA OR CROSTINI
1 sweet baguette, cut into 1/4 inch thick slices
3 tablespoons olive oil
1 large garlic clove, peeled.
CHICKPEA SPREAD
1 cup dried chickpes
1 small new potato, peeled and quartered
5-6 handfuls of spinach, washed well
1 small red onion, chopped
zest of one lemon
juice of 1/2 lemon
salt and pepper
1/4 cup extra virgin olive oil
warm water
chives for garnish opt.
Prepare beans and potatoe. Soak the garbanzos overnight. Drain soaking liquid, and refill with enough water to cover the beans by about an inch. Bring water to a boil, reduce heat, and allow to simmer until beans are tender. Add the potato to the pot [ or cook it separately ] until tender, another 10 minutes of so. Drain any extra water.
Make topinka/crostini. Preheat oven to 350. In a large bowl toss the baguette slices with the olive oil. Arange in single layer on a baking sheet and place in the oven until golden, about 10 minutes. Rub each topinka softly with clove of garlic. You can also do this on the skillet, flip them fast.
Add a splash of olive of oil to another skillet, and throw in the spinach. It should collapse within 20 seconds. Remove from heat and salt to taste.
Combine the chickpeas, potato, spinach, 1/4 cup red onions, lemon zest and juice and salt in a food processor or mix well. Drizzle in the olive oil. Add few talbespoons of warm water until the spread is rich, creamy consistency. Season carefully.
Put a spoonful of the spread on each crostini. Finish with a drizzle of good-quality extra-virgin olive oil, and sprinkling of the red onions. |
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VEGGIE BURGER
Ingredients
2 1/2 cups sprouted garbanzo beans (chickpeas) OR canned garbanzos, drained and rinsed
4 large eggs
1/2 teaspoon fine-grain sea salt
1/3 cup chopped fresh cilantro
1 onion, chopped
Grated zest of one large lemon
1 cup micro sprouts, chopped (try brocolli, onion, or alfalfa sprouts - optional)
1 cup toasted (whole-grain) bread crumbs
1 tablespoon extra-virgin olive oil (or clarified butter)
If you are using sprouted garbanzos, steam them until just tender, about 10 minutes. Most of you will be using canned beans, so jump right in and combine the garbanzos, eggs, and salt in a food processor. Puree until the mixture is the consistency of a very thick, slightly chunky hummus. Pour into a mixing bowl and stir in the cilantro, onion, zest, and sprouts. Add the breadcrumbs, stir, and let sit for a couple of minutes so the crumbs can absorb some of the moisture. At this point, you should have a moist mixture that you can easily form into twelve 1 1/2-inch-thick patties. I err on the moist side here, because it makes for a nicely textured burger. You can always add more bread crumbs a bit at a time to firm up the dough if need be. Conversely, a bit of water or more egg can be used to moisten the batter.
Heat the oil in a heavy skillet over medium low, add 4 patties, cover, and cook for 7 to 10 minutes, until the bottoms begin to brown. Turn up the heat if there is no browning after 10 minutes. Flip the patties and cook the second side for 7 minutes, or until golden. Remove from the skillet and cool on a wire rack while you cook the remaining patties. Carefully cut each patty in half, insert your favorite fillings, and enjoy immediately.
Makes 12 mini burgers. |
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