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| Bean recipes; From my SBD recipes collection | |
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| Tweet Topic Started: Jan 17 2005, 07:00 AM (102 Views) | |
| lin1235 | Jan 17 2005, 07:00 AM Post #1 |
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Hallelujah Member
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South Beach Diet Recipes Bean Salads for all Phases These bean salads can be eaten for lunch or as a side dish or even a main dish for dinner. Most of them are also good for taking to potlucks. Garbanzo Bean Round-Up A good bean salad. From Lawry’s New Taste of Mexico cookbooklet. 1 can (15-16 ounces) cut green beans, rinsed and drained 1 can (15-16 ounces) garbanzo beans, rinsed and drained 1 can (15-16 ounces) kidney beans, rinsed and drained 1 small can (2.25 ounces) sliced ripe olives, drained (about 1/2 cup) 1 medium tomato, chopped 1/2 cup chopped red onion 3 tablespoons red wine vinegar 1 1/2 tablespoons vegetable oil 1 teaspoon Lawry’s Lemon Pepper Seasoning 3/4 teaspoon Lawry’s Seasoned Salt Combine all ingredients in large bowl. Refrigerate at least one hour before serving. Makes 8–10 servings. Good pot luck dish, double for large groups. Kidney Bean Salad From the Prevention SBD forum. 1 15-oz can of kidney beans, rinsed and drained 1 large cucumber, peeled and diced 1 large tomato, diced 1 small onion, cut in half and sliced ½ chopped bell pepper (optional) 1/4 to 1/2 cup of regular mayonnaise Salt and pepper to taste Mix all ingredients together in a Tupperware-type bowl and seal. Chill for at least 1 hour. Will last for 3 days in refrigerator. Garbanzo (Chick Pea) Salad Two servings. From the F-Plan Diet. 1 can (15 ounces) Chick Peas, drained 2 green onions, sliced or minced 8 cherry tomatoes, halved 1/2 cup chopped green pepper 2 tablespoons minced parsley 2 tablespoons Italian dressing (low sugar or sugar free) Combine all ingredients; toss to blend. Chick-Pea Salad 2 cups (1 can) chick-peas, rinsed and drained 1/2 cup finely chopped onion 1/2 cup finely chopped 2 cloves garlic, minced 1/3 cup lemon juice 1/3 cup olive oil Salt and pepper to taste Place washed and drained chick-peas in a small bowl. Combine remaining ingredients and shake well. Just before serving, pour over chick-peas and toss. Mediterranean Garbanzo Salad Makes 5 cups. From can label on Progresso Chick Peas. 1 1/2 cups coarsely chopped tomatoes 1 1/2 cups coarsely chopped cucumber 1 cup cubed mozzarella cheese 1/2 cup slices ripe olives 1 can (15-ounces) Progresso Chick Peas, rinsed and drained 1/4 teaspoon dried basil leaves In large bowl, combine all ingredients; toss gently. White Bean and Rosemary Salad Four servings. 2 16-ounce cans of Cannellini or other white beans, drained and rinsed 1/4 to 1/3 cup chopped red onion 2 tablespoons chopped fresh rosemary (or 1 to 2 teaspoons dried) 2 tablespoons olive oil 3 tablespoons balsamic vinegar Salt to taste (about 1/2 teaspoon) Black pepper to taste (about 1/4 teaspoon) Combine all ingredients in a medium bowl. Chill if desired, and bring to room temperature before serving. Chicken and White Bean Salad Two servings. 8 oz skinless, boneless chicken breast, steamed or cooked without any added fat 1 can (15 oz) cannellini (white kidney) beans, drained and rinsed 1/2 sweet red bell pepper (medium size), minced 1 clove fresh garlic, minced Dressing: 1/2 tablespoon olive oil 2 tablespoons balsamic vinegar 1/2 teaspoon lemon juice 1/4 teaspoon oregano 1/8 teaspoon salt 1/8 teaspoon pepper Chop or shred chicken and place in a large bowl. Add beans, red pepper, and garlic; stir to blend. Mix remaining ingredients together, and pour over chicken and beans. Mix thoroughly. Served chilled or at room temperature. Tuna And White Bean Salad Serves 2 to 3. From www.italianfoodforever.com: You can either use dried beans you first soak and cook, or to make things easier use good quality canned beans. If you keep canned tuna and beans in your pantry, you can easily put this dish together in just a few minutes at any time. 2 cups cooked cannellini beans or 1 (16 oz.) can good quality cannellini beans 1 (6 oz.) can oil packed tuna 1/2 small onion, sliced very thin 1 stalk celery, sliced 1/4 cup pitted and sliced black olives Dressing: Juice of 1 medium lemon 1/4 cup olive oil Salt and pepper 2 tablespoons parsley, chopped Mix together the dressing ingredients. Rinse and drain the beans. Place the beans, onion, celery and olives in a bowl. Rinse and drain the tuna, and lightly crumble it into the bowl with the beans. Pour the dressing over the bean mixture and toss, being careful not to break up the tuna too much. Place on individual plates and serve with a side of tomato wedges or cherry tomatoes. Note: If you don't have time to squeeze lemons and make the dressing, a prepared Italian or other dressings go just as good with this. Green Bean & Squash Salad Four servings. From The Daily Dish at www.southbeachdiet.com. 1 cup fresh green beans 6 fresh plum tomatoes, sliced 8 ounces part-skim milk mozzarella cheese, cut into 1/2-inch cubes pinch coarse black pepper 1/2 cup Newman's Own Parmesan & Roasted Garlic 1 cup yellow squash, cut into slices 1/3 cup fresh basil, chopped Combine all the ingredients in a large salad bowl. Cover. Place in refrigerator to cool for at least 1 hour. Broccoli and Cannellini Bean Salad Makes 3 cups. Good lunch salad. 1 1/2 cups coarsely chopped broccoli florets 2 tablespoons red wine vinegar 2 teaspoons extra virgin olive oil 1/4 teaspoon pepper 1/3 teaspoon salt 1 garlic clove, minced (or use 1/2 teaspoon from jar) 1/4 cup finely chopped bottled roasted red bell pepper (or a 2-oz jar chopped pimento) 1/4 cup finely chopped red onion 1 (15 ounce) can cannellini beans (or other white beans) rinsed and drained Lettuce leaves (optional) Steam broccoli, covered, three minutes or until tender-crisp. Set aside. Combine vinegar, oil, pepper, salt, and garlic in a medium bowl; stir well. Add broccoli, red pepper, onion, and beans; toss gently. Serve on lettuce-lined plates, if desired. Black Bean Salad 1 From SBD forum. 1 can black beans, drained and rinsed 1 Roma tomato, chopped 1/2 cup finely chopped red onion 2 garlic cloves, crushed Salt Fresh lime juice from 1/2 of a lime Crushed red pepper flakes - use as much or as little as you like Chopped cilantro (use as much as you like) Combine all ingredients in a bowl and chill for at least an hour or overnight. Black Bean Salad 2 From SBD forum. 1 can black beans, rinsed and drained 1/2 cup chopped cucumber 1/2 cup chopped red onion 1/2 cup chopped red bell pepper Juice of one lime Mix all ingredients and chill. This keeps several days. |
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| lin1235 | Jan 17 2005, 07:01 AM Post #2 |
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Hallelujah Member
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CHILI CON CARNE WITH BEANS 1 1/2 c. dried kidney beans, cooked (about 3 cups cooked) 2 tbs. cooking oil 1 clove garlic, minced 1/2 c. chopped onion 1/2 c. chopped green pepper 1 lb. ground beef 2-1 lb. cans tomatoes 1 tbs. chili powder 1 tsp. salt 1 tsp. dried oregano 1 tsp. paprika Cook garlic, onion, green pepper and beef in oil until lightly browned. Add remaining ingredients and simmer about 2 hours, adding water if necessary. Add cooked beans and heat thoroughly. 6 servings. BEAN PIE 1 lb. dried navy beans 2 large onions, thinly sliced 4 T. olive oil Paprika Cook beans until soft. Drain and mash well, adding a little water if necessary to make a thick paste. Saute' onions in 2 T. oil until lightly browned. Add 2 T. oil to mashed beans. Spread in 2 greased pie pans. Spread onions on top, sprinkle heavily with paprika. Bake at 350 degrees for 30 minutes, or until hot. Freezes well. GREEN BEANS AND HUMMUS 1 lb. frozen green beans, cooked until just tender (I buy them at Trader Joe's) 4 tbs. or more hummus, thinned with a little water if very thick Toss hummus into hot grean beans to coat beans. Can serve hot or warm. Black beans with salsa I just love black beans and have found that when I am in a rush and need something quick I take 1 can of black beans, drain, put in a pan, add some fresh salsa and heat to eat. Yum, are they ever good! The tomatoes, peppers and onions and other spices in the salsa add just the right zing to the beans! Beans in the crock-pot 1 lb. white kidney beans (couldn't find dried limas) 28 oz. can plum tomatoes 1 onion, thinly sliced 3 cloves garlic 1/2 c. olive oil (not 3/4 cup, as the recipe indicated) 1 tsp. salt pepper parsley Soak beans overnight or quick-soak them. Cook until al dente, slightly undercooked. Drain and add with all other ingredients into the crock-pot; break up the tomatoes with a fork. Cook on high for 4 hours. White bean soup 2 tablespoons olive oil 1 medium onion, finely chopped 1-1/2 cups water 1 can (19 ounces) cannellini (white kidney) beans, undrained 1 can (16 ounces) navy beans, undrained 1 can (15-1/2 ounces) Great Northern beans, undrained 1 chicken or vegetable bouillon cube 1 teaspoon Italian seasoning 1/2 teaspoon garlic powder In a large soup pot, heat the oil over medium-high heat. sauté the onion for 5 to 6 minutes, or until golden. Add the remaining ingredients and bring to a boil. Reduce the heat to medium-low and simmer for 8 to 10 minutes, or until heated through. Tex Mex Stew 1 lb ground beef(I use sirlion) 1 Red pepper 1 Green pepper 1 can black beans (15 oz) 1 can green chiles (I use a small one I didnt see the oz) Onion soup mix 2 cups water Cumin Salt Oregano Cayenne pepper 2 tbs whole weat flour You can make this in one pot.... Brown the beef Add peepers, beans, chilies, water, onion soup mix, cumin, salt, oregano and caynne pepper. Let it cook down, I cooked mine for like fifteen minutes or so. ( the show didn't give exact times??) The to thicken the stew mix the flour with some water till a cream consistency, then add to the mix in pot. Cook a little bit longer till it thickens and its done. |
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| lin1235 | Jan 17 2005, 07:02 AM Post #3 |
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Hallelujah Member
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Spicy Hummus: Quick Chickpea Spread 1 (14.5 ounce) can chickpeas (garbanzo beans), drained 2 rounded tablespoons tahini sesame paste A drizzle extra-virgin olive oil 1/2 teaspoon crushed pepper flakes 1 teaspoon (1/3 palmful) ground cumin 1 teaspoon (1/3 palmful) ground coriander 2 cloves garlic, crushed Coarse salt 1/2 lemon, juiced ½ roasted red pepper, chopped finely WW Pita breads, grilled and cut into wedges for dipping Combine beans, tahini, oil, pepper flakes, cumin, coriander, garlic, salt, and lemon juice in food processor bowl and grind into a smooth paste. Add red peppers. Transfer to a small dip dish and surround spread with warm pita wedges. This recipe makes a great appetizer, or anytime snack. Tidbit: this is a fantastic dish to take to a potluck or block party -- it's always a hit! Yield: 4 servings Prep Time: 5 minutes Cuban Black Beans: Serves 6 1 lb. dried black beans, rinsed 4 c. water 3 cloves garlic, peeled & crushed 1 medium green bell pepper, cored, seeded & chopped 1 medium yellow onion, peeled & chopped 1/4 lb.salt pork, chopped 1 lb.smoked ham hocks,cut into 1&1/2" pieces 2 tsp.paprika 3 tsp.ground cumin 2 bay leaves 4 c.chicken stock(Or canned may be substituted) 1/4 tsp.chili powder 1 Tbls.Red Wine Vinegar salt & freshly ground black pepper to taste Wash the beans & place them in a 6 qt.cooking pot with 4 c.water.Cover & boil 2 minutes,shut off the heat & let stand one hour.Add the remaining ingredients,except the vinegar,salt & pepper,cover & simmer 2 hours until the beans are tender.You may need to add a little water to the pot as the beans should be just covered with water when you begin the second cooking stage.At completion,debone the hocks, chop up the meat & return it to the pot. Add the vinegar,salt & pepper to taste.Bring to a simmer & heat all through. Easy bean stew A can of black beans, 2/3 of a can of diced tomatos, half a bell pepper, blanched and chopped, and some left over 96% lean ground beef, simmered for about 30 minutes. Turkey chilli with beans 1 tbsp olive oil 1 lb ground lean turkey 1 clove garlic, minced 1/4 teaspoon black pepper 1/4 cup chopped onion (you can use more, I'm just not a huge onion fan) 1 small sized tomato, chopped 1/4 teaspoon cyanne pepper 1 teaspoon dried oregano 1 teaspoon chilli powder 1 can black beans, rinsed well 1 can diced tomatoes Brown the turkey with the onions, garlic and pepper in the olive oil. When the turkey is cooked add the chopped tomato and other spices. Cook over medium heat for 5 minutes then add the can of tomatoes and the well rinsed black beans. Cook for about 15-20 minutes more. We had it with some lf cheddar cheese sprinkled on top. Tastes really great left over as well! You can use Boca Veggie Crumbles if you don't eat meat (I really enjoy these in other recipes, though I haven't tried this with them yet). Also I think this would taste great using two cans of black beans instead of any meat or meat substitute. Chickpeas & Spinach. 2 medium onions, chopped 3 cloves garlic, minced 1 tablespoon olive oil 3 cups cooked chickpeas 1 (10.00 ounces) package frozen spinach, chopped and defrosted 1 cup chopped fresh tomato (or same amount, tinned, drained) 1 teaspoon paprika 1 teaspoon oregano 1-2 lemon, juice of (to taste) 1. In a large saucepan, over medium heat, saute the onions and garlic in the olive oil until the onions are tender. 2. Add the chickpeas, spinach, tomatoes, pepper flakes, and oregano. 3. Cover and simmer for about 30 minutes, stirring occasionally. 4. Add the lemon juice (I usually like to add the juice of about 1 1/2 lemons. Add the juice of 1 lemon, taste and adjust to your own, personal taste), salt and pepper. Beans and Cabbage with Shrimp Heat in a large saucepan over medium heat: 2 Tbls Olive Oil Add: 1 cup minced onions 2 cloves garlic, minced Cook, stirring, until the onions are soft and translucent, 5 to 8 minutes. Stir in: 2 cups chicken broth 1 bay leaf Cook, uncovered, over medium to low heat until partially reduced, about 8 minutes. Stir in: 4 cups thinly sliced cabbage 2 cups cooked navy beans, rinsed and drained if canned (I think next time I'll put more beans... I used 2 cans and it seemed like the beans were kinda scarce...) 2 teaspoons chopped fresh thyme or sage or a combo (At this point I also added 1 sweet italian turkey sausage that I had cooked and sliced into pieces... the boyfriend said he would have liked more sausage, it went perfectly with everything else...) Cover and cook until the cabbage is wilted and tender, about 8 minutes. Remove the bay leaf. Stir in: 1 pound medium to large shrimp, shelled and deveined Cook until pink, 3 to 4 minutes. Add salt and black pepper to taste. Serve warm. (This is one of those things that is better the next day... but very yummy right out of the pot ) |
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| ed-gracetoday | Jan 17 2005, 07:15 AM Post #4 |
Elder
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Dick says, "Linda is my sweetheart." He could eat beans every meal! |
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| lin1235 | Jan 17 2005, 07:28 AM Post #5 |
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Hallelujah Member
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:eek: :lol: Well I'll just keep posting recipes then, shall I? |
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| lin1235 | Jan 17 2005, 07:31 AM Post #6 |
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Hallelujah Member
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TURKEY AND WHITE BEAN CHILI 2 Tbs Canola oil (I usually use EV olive oil though) 1 lb ground turkey salt and pepper to taste 1 large chopped onion 2 diced jalapenos (remove seeds if you prefer milder heat) 2 tsp ground cumin 1 Tbs tomato paste (I use the kind that comes in a tube, no waste!) 2 cans (19 oz each) drained and rinsed cannellini beans 2 cans (14.5 oz each) reduced sodium chicken broth 1 cup water Heat oil over medium high heat. Add ground turkey, season with salt and pepper. Cook, breaking up turkey with spoon, until browned, about 9 minutes. Add onion and jalapenos, cook until soft, about 3 minutes. Stir in cumin and tomato paste, cook 2 minutes. Add beans, broth and water, bring to a boil. Reduce heat and simmer until thick, about 15-20 minutes. *Optional garnish: FF sour cream, cilantro, radishes Gigantes (Lime Beans) (Large elephant Beans) 1 lb. Lima Beans 1 sliced onion 3 cloves chopped garlic ¾ c. olive oil 4 ripe tomatoes 3 sliced carrots celery chopped parsley salt pepper Soak the beans in water overnight. Boil them until soft and strain them well. Peel and chop tomatoes and add the salt, pepper, olive oil, celery,c arrots and parsley. Spread beans in a pan and cover them with the mixture. Bake for about 40 minutes in the oven. Sweet N Spicy BBQ Sauce 1 8 oz can of tomato sauce 2 tbsp vinegar 2 tbsp worestershire 2 tbsp mustard (I did not have mustard powder but reg. mustard worked great) 2 packages of artificial sweetner salt, black pepper, crushed red pepper, & garlic powder to taste BEEF AND BEAN CHILI 1 tablespoon olive oil 2 large red onions, chopped 5 tablespoons chopped jalapeño chilies with seeds 8 garlic cloves, chopped 2 1/3 pounds ground beef (15% fat) 1/4 cup chili powder 2 tablespoons ground cumin 1 teaspoon sweet paprika 1 28-ounce can diced tomatoes in juice 2 15 1/4-ounce cans kidney beans, drained 1 14-ounce can beef broth Sour cream Grated cheddar cheese Chopped green onions Chopped fresh cilantro Heat oil in heavy large pot over medium-high heat. Add onions; sauté until brown, about 6 minutes. Add jalapeños and garlic; sauté 1 minute. Add beef; sauté until brown, breaking up with back of fork, about 5 minutes. Add chili powder, cumin, and paprika, then mix in tomatoes with juices, beans, and broth; bring to boil. Reduce heat and simmer until chili thickens and flavors blend, stirring occasionally, about 45 minutes. Skim any fat from surface of chili. (Can be made 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and keep refrigerated. Bring to simmer before continuing, stirring occasionally.) Ladle chili into bowls. Serve, passing bowls of sour cream, grated cheese, green onions, and cilantro separately. Makes 6 servings. BLACK BEANS WITH GARLIC, CUMIN, AND CILANTRO This recipe can be prepared in 45 minutes or less. a 16- to 19-ounce can black beans 2 garlic cloves 1 teaspoon ground cumin 2 tablespoons olive oil 1/3 cup tomato juice or water 3/4 teaspoon salt 2 tablespoons chopped fresh cilantro Rinse black beans and drain. Chop garlic. In a nonstick skillet cook garlic and cumin in oil over moderate heat, stirring, until fragrant. Add black beans, juice or water, and salt and cook, stirring, until beans are heated through. Stir in cilantro. TURKEY AND PINTO BEAN CHILI Just like some Mexican moles, this chili has a bit of chocolate in it. Serve sour cream and shredded sharp cheddar cheese alongside. Nonstick olive oil spray 1 large onion, chopped 2 medium-size red bell peppers, chopped 6 garlic cloves, chopped 2 pounds ground turkey 3 tablespoons chili powder 1 1/2 teaspoons ground cumin 1 1/2 teaspoons dried oregano 3 15-ounce cans pinto beans, drained 1 28-ounce can diced tomatoes in juice 3 cups canned low-salt chicken broth 1 ounce semisweet chocolate, chopped Generously spray bottom of heavy large pot with nonstick spray. Add onion, bell peppers and garlic and sauté over high heat until vegetables begin to soften, about 8 minutes. Add turkey and sauté until no longer pink, breaking up large pieces with back of fork, about 5 minutes. Mix in chili powder, cumin and oregano and stir 1 minute. Add beans, tomatoes with juices, broth and chocolate. Bring chili to boil. Reduce heat to medium and simmer uncovered until chili thickens, stirring occasionally, about 1 hour. Season with salt and pepper. Makes 6 to 8 servings. CHICKEN STEW WITH TOMATOES AND WHITE BEANS "Because my family loves this hearty stew so much, I included it in a cookbook I put together for my children," Joy Smith, Glastonbury, Connecticut. "It makes a comforting meal on cold winter evenings here in Connecticut, and it's a convenient dish that freezes and reheats well." 4 bacon slices, chopped 6 chicken thighs with skin and bones (about 2 1/2 pounds) All purpose flour 1 large onion, chopped (about 2 cups) 5 garlic cloves, minced 2 14 1/2-ounce cans stewed tomatoes 1 14 1/2-ounce can low-salt chicken broth 3/4 cup dry red wine 1/2 cup chopped fresh basil 1 tablespoon dried oregano 2 15-ounce cans cannellini (white kidney beans), drained Cook chopped bacon in heavy large pot over medium-high heat until crisp. Using slotted spoon, transfer bacon to paper towel. Sprinkle chicken thighs with salt and pepper. Dredge chicken in flour, shaking off excess. Add to drippings in pot and sauté until brown, about 3 minutes per side. Using slotted spoon, transfer chicken to large bowl. Pour off all but 2 tablespoons drippings from pot. Add chopped onion and minced garlic to pot; sauté 4 minutes. Add bacon, stewed tomatoes, chicken broth, red wine, basil and oregano. Bring to boil, scraping up browned bits. Return chicken and any accumulated juices to pot. Cover and simmer until chicken is cooked through, about 20 minutes. Add cannellini; simmer 10 minutes longer. Season to taste with salt and pepper. |
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| ed-gracetoday | Jan 17 2005, 07:34 AM Post #7 |
Elder
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Only one or two ladies have ever been called "sweetheart" by him other than me, so you are in the elete group and keep them coming. |
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| lin1235 | Jan 17 2005, 07:35 AM Post #8 |
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Hallelujah Member
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SPICY RED PORK AND BEAN CHILI This recipe works best with ordinary chili powder, which typically includes not only ground dried chiles but other spices as well. Pure chile powder will be too strong. Active time: 1 1/2 hr Start to finish: 3 1/2 hr 1/2 lb sliced bacon 4 lb boneless pork shoulder, cut into 1-inch cubes 2 tablespoons vegetable oil 1 large white onion, chopped 1 to 2 fresh jalapeño chiles, seeded and chopped 4 large garlic cloves, minced 2 teaspoons dried oregano, crumbled 1/3 cup chili powder 1 tablespoon ground cumin 1/4 teaspoon cayenne 14‚-oz can beef broth 1 cup brewed coffee 1 cup water 28- to 32-oz can crushed tomatoes with purée 2 (19-oz) cans small red beans or kidney beans, rinsed and drained Accompaniments: toasted salted pumpkin seeds, chopped red onion, torn fresh cilantro sprigs, diced avocado, lime wedges, sour cream, and warmed corn chips or tortilla chips Cook bacon in a 6- to 8-quart heavy pot over moderate heat, turning, until crisp. Transfer with tongs to paper towels to drain and pour off all but 2 tablespoons fat from pot. Crumble bacon. Pat pork dry and season with salt and pepper. Add oil to pot and heat over moderately high heat until hot but not smoking. Brown pork in about 6 batches without crowding and transfer with a slotted spoon to a plate. Add onion and jalapeños and cook over moderate heat, stirring, until softened. Add garlic, oregano, chili powder, cumin, and cayenne, then cook, stirring, 1 minute. Return pork to pot with any juices accumulated on plate and add broth, coffee, water, and tomatoes with purée. Simmer chili, uncovered, stirring occasionally, until pork is very tender, about 2 hours. Stir in beans and bring to a simmer, stirring. Serve chili with bacon and accompaniments. Cooks' notes: • Chili may be made 2 days ahead, cooled completely, then chilled, covered. Reheat before serving. • Onion, cilantro sprigs, and lime wedges can be prepared up to 6 hours ahead and chilled in separate sealed plastic bags. Serves 8. CHICKEN TAGINE WITH CHICKPEAS AND MINT This one-pot dish is delicious over couscous. What to drink: Wines with distinctive spice notes, such as Gewürztraminer or Syrah. 1 tablespoon olive oil 1 large onion, thinly sliced 6 large garlic cloves, minced 1 tablespoon minced peeled ginger 1 1/2 tablespoons paprika 1 teaspoon turmeric 1/2 teaspoon ground coriander 1/2 teaspoon ground cumin 1/2 teaspoon cayenne pepper 1/8 teaspoon ground cinnamon 2 cups (or more) water 2 cups drained canned garbanzo beans (chickpeas), from two 15-ounce cans 1/2 cup canned diced tomatoes in juice 1/2 cup chopped fresh cilantro stems 1 lemon, quartered, thinly sliced 2 tablespoons (or more) fresh lemon juice 4 chicken leg-thigh pieces, skin removed, thighs and drumsticks separated 2 chicken breast halves with bones, skin removed, each cut crosswise into 2 pieces 3 medium carrots, peeled, cut into 2-inch pieces 2 cups 2-inch pieces green beans 1/4 cup chopped fresh mint Heat oil in heavy large pot over medium heat. Add onion, garlic, and ginger. Cover and cook until onion is tender, stirring often, about 10 minutes. Add paprika and next 5 ingredients; stir 1 minute. Stir in 2 cups water, garbanzo beans, tomatoes with juices, cilantro, lemon, and 2 tablespoons lemon juice. Bring to boil. Reduce heat, cover, and simmer 10 minutes. Sprinkle chicken with salt and pepper; add to pot. Cover and simmer 30 minutes. Add carrots and more water to cover if liquid has evaporated; cook 10 minutes. Stir in green beans; simmer until chicken and vegetables are tender, about 5 minutes longer. Season with salt and pepper and more lemon juice, if desired. Transfer to bowl. Sprinkle with mint. Makes 4 servings. SPICY TWO-BEAN VEGETARIAN CHILI 2 tablespoons olive oil 1 onion, chopped 2 carrots, peeled, thinly sliced 1 red bell pepper, seeded, chopped 3 large jalapeño chilies, seeded, minced (about 4 1/2 tablespoons) 1 28-ounce can crushed tomatoes with added puree 3 cups water 2 15-ounce cans black beans, rinsed, drained 2 15-ounce cans kidney beans, rinsed, drained 1/2 cup bulgur* 2 tablespoons white wine vinegar 5 garlic cloves, minced 2 tablespoons chili powder 1 1/2 teaspoons ground cumin 1 1/2 teaspoons ground coriander 1/2 teaspoon ground cinnamon Heat 2 tablespoons olive oil in heavy large pot over medium-high heat. Add onion, carrots, red bell pepper, and jalapeños and sauté until onion and carrots are almost tender, about 8 minutes. Add tomatoes, 3 cups water, beans, bulgur, white wine vinegar, garlic, and spices. Bring to boil. Reduce heat to medium-high and cook, uncovered, until bulgur is tender and mixture thickens, stirring often, about 20 minutes. Ladle chili into bowls and serve. QUICK CINCINNATI-STYLE CHILI Active time: 15 min Start to finish: 45 min 3 tablespoons vegetable oil 1 medium onion, chopped 1 medium red bell pepper, cut into 1/4-inch dice 1 medium green bell pepper, cut into 1/4-inch dice 1 tablespoon chili powder 1 teaspoon unsweetened cocoa powder 1 teaspoon salt 3/4 teaspoon cinnamon 1/2 teaspoon black pepper 1 lb ground beef chuck (preferably 80% lean) 1 (28- to 32-oz) can whole tomatoes including juice, chopped 1 tablespoon molasses Accompaniment: sour cream Heat oil in a deep 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion, stirring occasionally, until golden, about 8 minutes. Add bell peppers and sauté, stirring occasionally, until softened, about 6 minutes. Add chili powder, cocoa, salt, cinnamon, and pepper and cook, stirring, about 1 minute. Add beef and cook, stirring and breaking up lumps, until no longer pink, about 5 minutes. Add tomatoes with juice and molasses and simmer briskly, uncovered, stirring occasionally, until thickened, 5 to 8 minutes. Makes 4 to 6 servings. BLACK BEAN, YELLOW PEPPER, AND CUMIN CHILI Canned chipotle chilies — which give this dish a smoky depth — are available at Latin American markets and many supermarkets. Top the chili with chopped cilantro and green onions, and serve sides of corn bread and spinach salad. For dessert, try lemon sherbet with sugar cookies. 6 tablespoons olive oil 1 12-ounce onion, coarsely chopped (about 3 cups) 1 large yellow bell pepper, chopped 1 1/2 tablespoons cumin seeds 4 teaspoons minced canned chipotle chilies 3 15-ounce cans black beans, well drained 2 14 1/2-ounce cans diced tomatoes with roasted garlic 2 cups vegetable broth Heat oil in heavy large pot over medium-high heat. Add onion, bell pepper, and cumin seeds; sauté until onion is soft and golden, stirring frequently, about 10 minutes. Add chipotle chilies and stir 30 seconds. Add black beans, diced tomatoes with juices, and vegetable broth; bring to boil. Reduce heat to medium. Simmer uncovered until liquid is reduced by half, stirring occasionally, about 30 minutes. Transfer 2 cups chili to processor. Blend to coarse paste; return to pot. Simmer chili to thicken, if desired. Season chili to taste with salt and pepper. (Can be made 1 day ahead. Refrigerate uncovered until cold, then cover and keep refrigerated. Rewarm over medium-low heat before serving.) Makes 6 servings. CHICKEN AND WHITE BEAN CHILI Roasted green chilies add spice to this do-ahead dish, which happens to be a great way to use up leftover chicken. 1 pound dried small white beans 8 fresh Anaheim chilies* (about 1 pound) 1/4 cup (1/2 stick) butter 2 large onions, chopped 1/3 cup all purpose flour 4 cups low-salt chicken broth 3 cups half and half 4 cups shredded cooked chicken 1 tablespoon chili powder 1 tablespoon hot pepper sauce 1 tablespoon ground cumin 2 teaspoons salt 1/2 teaspoon white pepper 1 1/2 cups grated Monterey Jack cheese (about 6 ounces) 1 cup sour cream Chopped fresh cilantro Purchased tomatillo or green chili salsa Place beans in heavy large pot with enough cold water to cover by at least 3 inches. Let stand overnight. Char chilies over gas flame or in broiler until blackened on all sides. Enclose in paper bag; let stand 10 minutes. Peel, seed, and chop chilies. Set aside. Drain beans. Return to pot. Add enough cold water to pot to cover beans by 3 inches. Simmer until beans are almost tender, stirring occasionally, about 1 hour. Drain well. Melt butter in clean heavy large pot over medium heat. Add onions and sauté until tender, about 15 minutes. Add flour and stir 5 minutes (do not brown). Gradually whisk in chicken broth and half and half. Simmer gently until thickened, about 10 minutes. Add reserved white beans and roasted chilies, shredded chicken, and next 5 ingredients. Simmer gently to blend flavors, about 20 minutes. (Chili can be made 1 day ahead. Chill until cold, then cover and keep chilled. Rewarm before continuing.) Add grated cheese and sour cream to chili; stir just until chili is heated through and cheese melts (do not boil). Ladle chili into bowls and garnish with cilantro and green salsa. Serve. * Also known as California chilies; available at Latin American markets and many supermarkets. Makes 10 to 12 servings CHICKPEA STEW The cumin really enhances this dish. Cook this spice with the onions to bring out its aroma. Lemon juice brightens the flavors while honey softens them. 2 tablespoons extra-virgin olive oil 1 cup diced (1/4 inch) red onion 2 tablespoons finely minced garlic 1 teaspoon ground cumin 2 cans (15 ounces each) chickpeas (garbanzo beans), rinsed and drained 1 can (14 ounces) Italian plum tomatoes, chopped, with their juices 4 sprigs fresh thyme or 1 teaspoon dried thyme 1 teaspoon honey 1 teaspoon fresh lemon juice 1 can (14 ounces) chicken broth Salt and freshly ground black pepper, to taste 1/2 cup chopped flat-leaf parsley Cooked couscous for serving (optional) 1. Place the olive oil in a heavy saucepan over medium-low heat. Add the onion; stirring occasionally, cook until wilted, about 12 minutes. Add the garlic during the last 2 minutes. Stir in the cumin and cook 2 minutes more to mellow the flavors. 2. Add the chickpeas, the tomatoes with their juices, thyme, honey, lemon juice, broth, salt, and pepper. Bring to a boil, skimming off any foam that rises to the surface. Reduce the heat and simmer, uncovered, for 15 to 20 minutes. Adjust the seasonings and stir in the parsley. 3. To serve, spoon couscous (if desired) into 4 shallow bowls and top with the stew. Serve immediately. Makes 4 servings. CALIFORNIA VEGETABLE AND CHICKPEA CHILI Only native Californians like two wine-making friends of mine in Salinas can regularly throw together a vegetable chili such as this utilizing their almost year-round abundance of fresh vegetables and herbs. For those of us with seasonal gardens, various substitutions often have to be made (canned tomatoes, dried herbs, and the like), but such is the availability almost everywhere today of certain fresh produce even in the coldest months that no imaginative cook should have much trouble concocting a very tasty vegetable and bean chili according to this basic recipe. One advantage, by the way, of using a 28-ounce can of tomatoes with their juices instead of the fresh is that most likely you won't have to add any water to keep the chili slightly soupy. 1/2 cup vegetable oil 2 medium-size onions, chopped 1 celery rib, chopped 1 small green bell pepper, seeded and chopped 1 garlic clove, minced 2 medium-size yellow squash or zucchini, scrubbed, ends trimmed, and chopped Two 32-ounce cans chickpeas (garbanzo beans), drained 2 tablespoons chopped fresh coriander (cilantro) leaves 2 tablespoons chili powder 1 tablespoon chopped fresh oregano leaves, or 1/2 teaspoon dried, crumbled 1 tablespoon chopped fresh basil leaves, or 1/2 teaspoon dried, crumbled 1 teaspoon ground cumin Salt and freshly ground black pepper to taste Cayenne pepper to taste 4 large, ripe tomatoes, chopped and juices retained 1 1/2 cups tomato juice In a large, heavy pot, heat the oil over moderate heat, then add the onions, celery, bell pepper, and garlic, and cook, stirring, till softened, about 2 minutes. Add the squash and cook, stirring, 3 minutes longer to soften. Add the remaining ingredients and stir well. Reduce the heat to a low simmer, cover, and cook for 1 hour, adding a little water if the stew begins to get too thick. Makes 4 to 6 servings. GARLIC CHICKEN AND PEPPERS WITH BEANS One could cook this on the stove and reduce the time by 10 minutes, but oven baking gives the chicken time to thoroughly absorb the flavors of the pepper and garlic. 1/4 cup olive oil 2 red bell peppers, stemmed, seeded, and cut into 1/4-inch strips 1 chicken, cut into 8 pieces (3 1/2 pounds) 1 cup dry white wine 1 cup chicken broth 6 garlic cloves 1 teaspoon dried sage leaves, or 8 large fresh leaves, snipped salt and freshly ground black pepper 1 can (15 ounces) white cannellini beans, rinsed and drained 1 can (15 ounces) small red kidney beans, rinsed and drained 1/4 cup (packed) flat-leaf parsley leaves Preheat oven to 375°F. Heat the oil in a deep 6-quart flameproof casserole over medium-high heat. Add the bell peppers, cover, and cook over low heat until tender, 5 minutes. While these are cooking, remove the skin from the chicken pieces (except for the wings, where it is just too hard). Push the peppers to the side and add the chicken. Cook over medium heat just to stiffen the flesh, 2 minutes on each side. Remove the breast pieces from the casserole and set them aside. Add the wine, broth, garlic, and sage and bring the liquid to a simmer. Add 1 teaspoon salt and pepper to taste. Cover, transfer the casserole to the oven, and bake for 30 minutes. Return the breast meat to the casserole, and add the white and red beans. Continue to bake, uncovered, until the chicken is cooked through, 15 minutes. While the chicken is cooking, coarsely chop the parsley. Serve the chicken in deep bowls, sprinkled with fresh parsley and swimming in all its lovely fragrant juices. Or, using a slotted spoon, transfer chicken and beans to a serving plate. Boil the juices down until only 2 cups remain, 3 to 4 minutes. Adjust the seasoning, stir in the parsley, and ladle the sauce over the chicken and beans. Time: 15 minutes preparation. 1 hour no-work baking time. CRAZY CANTINA CHILI 1 can (16 ounces) kidney beans 1 can (16 ounces) black beans 1 can (16 ounces) garbanzo beans 1 onion 2 tablespoons vegetable oil 2 tablespoons chili powder 1/8 teaspoon cayenne pepper 1 can (28 ounces) crushed tomatoes with juice 1 cup tomato juice salt and pepper to taste shredded cheddar cheese sour cream or plain yogurt Open the cans of beans. Drain off the liquid from the cans into the sink. Set the beans aside. Put the onion on a cutting board. Carefully slice off the root end and the stem end. Use your fingers to strip off the dry skin. Then cut the onion in half from the top to the bottom. Hold an onion half cut side down and thinly slice it crosswise. Now hold the slices together and cut across them in the opposite direction. Be sure to keep your fingers clear of the knife blade. Set aside. Put the oil in a large saucepan. Set the pan on the stove and switch on the heat to medium-high. When the oil is hot, add the chopped onion and stir with the wooden spoon until tender, about 5 minutes. Add the chili powder and cayenne pepper and stir for 30 seconds. Add the beans, the crushed tomatoes, and the tomato juice. Stir well. Reduce heat to medium low and simmer for 15 minutes, stirring occasionally. Season to taste with salt and pepper. Serve the chili with the cheese and sour cream on the side. Makes 4 to 6 servings. |
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| ed-gracetoday | Jan 17 2005, 08:09 AM Post #9 |
Elder
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As soon as I said, "Spicy", Dick said print that out! |
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| lin1235 | Jan 17 2005, 09:00 AM Post #10 |
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Hallelujah Member
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As promised, the actual pizza bean recipe: LARGE LIMA BEANS (GREEK BEANS) AKA PIZZA BEANS 1 jar Trader Joe’s Bruschetta (the one that has 1.5g fat/serving), contains 11 servings 1 lb. Dried large lima beans, sorted, washed and cooked according to directions, but slightly undercooked (can use canned, rinsed and drained), contains 13 servings according to bag, I only get 10). 12 oz. water Gently stir together the bruschetta and beans. Rinse bruschetta sauce jar out with 12 oz. water and stir water into beans. Gently place beans in ovenproof cassarole. To make beans creamer, sprinkle 2 tbs. olive oil on top. Bake at 350 until beans are hot and bubbly, about 1 1/2-2 hours. The longer these cook, the better they taste, but you can eat them without the added water and baking time. Can be served hot, warm or cold. We like it best warm with shredded low fat cheddar cheese. P1, P2, & P3 Original recipe for the above recipe: www.faliraki-info.com/food/gigantes.htm Gigantes (Lime Beans) (Large elephant Beans) 1 lb. Lima Beans 1 sliced onion 3 cloves chopped garlic ¾ c. olive oil 4 ripe tomatoes 3 sliced carrots celery chopped parsley salt pepper Soak the beans in water overnight. Boil them until soft and strain them well. Peel and chop tomatoes and add the salt, pepper, olive oil, celery,c arrots and parsley. Spread beans in a pan and cover them with the mixture. Bake for about 40 minutes in the oven. P1, P2 AND P3 |
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| lin1235 | Jan 17 2005, 09:00 AM Post #11 |
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Hallelujah Member
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CHOCOLATE WALNUT BEAN PUDDING For 2 servings: 1 oz. Toasted walnut pieces 1 c. white beans (baby navy, white kidney beans, any mild flavored white bean), mashed 1 ½ tsp. Unsweetened cocoa powder ¼-1/2 tsp. Vanilla ¼ c. water 8-10 drops liquid Stevia sweetener or artificial sweetener of choice Mix cocoa powder with a small amount of water in small sauce pan. Add remaining water and mashed beans. Cook on medium-low heat until creamy, 5-7 minutes. Stir the chocolate pudding constantly while cooking! Pudding will be a bit lumpy because of bean skins, this can be avoided by using a blender on beans before adding. Stir in vanilla, add sweetener to taste. Divide into 2 portions, sprinkle with toasted walnut pieces. Serve warm. This recipe makes 2 small servings, but if eaten slowly, quite satisfying. The pudding skins over quite quickly, this disappears when stirred. P1, P2 & P3 |
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| lin1235 | Jan 17 2005, 09:02 AM Post #12 |
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Hallelujah Member
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One of my favorite black bean recipes: Slice up an onion, sautee in a little olive oil. add 1/2 cup of broth (swanson's veg. broth is highly rated by Cook's Illustrated) and 1 can of black beans. throw in some herbs or spices (cumin, oregano, paprika, chili powder, whatever). cook till the broth has reduced nearly completely (don't burn your pan!). These are great on eggs with a little salsa, as an excellent side dish (try them with a little LF feta as a side to shrimp or chicken) and more. MUSHROOM, BEAN AND BARLEY SOUP per serving: 1/2 c. cooked white beans 1/2 c. cooked barley 1/4 lb. sliced fresh button mushrooms 1 c. water Add all ingredients in saucepan, heat until it comes to a boil, simmer until mushrooms are cooked. Very hearty and filling. Can add some chopped fresh parsley as garnish. P2 and P3 BLACK BEAN SOUP For 2 servings, use 1 cup cooked black beans. Add 1/2 cup or more of water, 1 clove crushed garlic, and 1 tsp. ground cumin. Bring to a boil, turn down to a simmer and cook slowly until it is the consistency you desire, about 5 minutes or less. Depends on how thick you like your soup. You must cook this soup a little, or you end up with beans on the bottom and water on the top! Tastes like Panera's black bean soup. P1, P2 & P3 ----- CHICKPEA VELVET SOUP 1 ½ cups dry chickpeas 1 cup onion, chopped 1 clove garlic, minced 1 tbs. Safflower oil (or any allowed oil) 6 cups water (add more if needed during cooking) 2 tbs. Soy sauce (or less) ¼ cup chopped parsley ¼ cup chopped peanuts (optional) Combine chickpeas and enough water to cover; refrigerate overnight. Drain. Cook onion and garlic in oil for 2 minutes, add chickpeas, soy sauce and 6 cups water. Bring to the boil, reduce heat, cover and simmer for about 3 hours. Pour into blender and process until smooth. Reheat and serve with parsley and peanuts. P1, P2 and P3 ----- From zika, 4/14/04 Spicy Lentil Soup: 1 tbsp Oil 1 cup chopped onion 3/4 cup diced green pepper 3/4 cup diced red bell pepper 4 cloves, finely chopped 6 cups water 1can diced tomatoes 2 cups dried red or green lentils, rinsed and drained 2 tbsp red wine vinegar 11/2 tsp cumin 11/2 tsp salt 1 tsp paprika 1/4 tsp red pepper flakes Heat oil in a dutch oven over medium heat. Add onions, bell peppers and garlic; cook for 2 minutes. Add remaining ingredients (water through red pepper flakes) Bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until lentils are tender, about 25 minutes! P1, P2 & P3 ----- From Burdle 4/15/04 Here is a recipe for an alternate to chili. This one came off a bag of Arrowhead Mills Organic Pinto Beans about 20 years ago. You can use either canned beans or my method for cooking the beans, too. I never use the cooking liquid as an ingredient in a recipe because of the nigrogen in the liquid, but you can if you wish. Fresh or canned tomatoes can be used, but if using canned, drain first and just use the tomatoes. COWPOKE BEANS 2 cups pinto beans, soaked overnight 1 tsp. Salt (optional) 2 tbs. Vegetable oil 1 large onion, chopped 1 ½ tsp. Chili powder 1 clove garlic, minced 1 cup tomatoes, chopped ½ tsp. Ground cumin 1 cup water or cooking liquid Cook beans for 1 ½ -2 hours until tender with enough water to keep covered. Drain. Heat oil in skillet, add onions and saute’ gently for 1 minute. Add remaining ingredients, simmer 1 hour. P1, P2 & P3 |
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| lin1235 | Jan 17 2005, 09:11 AM Post #13 |
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Hallelujah Member
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FENNEL SALAD 1 small fennel bulb, cored and diced 1 small red onion, thinly sliced or diced 1 large ripe red tomato or 3 ripe plum tomatoes, diced 2 tbs. red wine vinegar or raspberry vinegar 2 tbs. olive oil (optional) 1 cup cooked kidney beans (optional) Fennel is a veggie that tastes a little like licorice and looks like pregnant celery. Use a small fennel bulb as the small ones are more tender than large ones. Remove the celery-like stems and dill-like leaves. You can use the leaves as a decoration, they are edible as are the stems, but the stems are tough. Mix all ingredients in bowl, let marinate for at least one hour in the refrigerator, stir occasionally. Stays 1-2 days in the fridge, if it lasts that long, altho it does taste better the first day. Can make in larger quantity. P1, P2 & P3 ----- From Burdle, 4/17/04 This one is a make and eat recipe, it doesn't store well in the fridge, not even for a few hours. It gets runny... RICE AND CHICKPEA SALAD 1/2 C. cooked brown rice, cold 1/2 C. cooked wild rice, cold 2 TBS. ff plain yogurt 2 TBS. mayo 1 TSP. yellow mustard 1/2 C. cooked chickpeas, cold Mix together, serve cold. P2 & P3 ----- From Burdle, 4/18/04 This one is my oldest recipes, got it from the first bag of dried kidney beans I ever bought when I was first married, over 34 years ago. For vegetarians, leave out the burger...this also makes a great sauce without the beans. CHILI CON CARNE WITH BEANS 1 1/2 c. dried kidney beans, cooked (about 3 cups cooked) 2 tbs. cooking oil 1 clove garlic, minced 1/2 c. chopped onion 1/2 c. chopped green pepper 1 lb. ground beef 2-1 lb. cans tomatoes 1 tbs. chili powder 1 tsp. salt 1 tsp. dried oregano 1 tsp. paprika Cook garlic, onion, green pepper and beef in oil until lightly browned. Add remaining ingredients and simmer about 2 hours, adding water if necessary. Add cooked beans and heat thoroughly. 6 servings. P1, P2, and P3 ----- From Mags7461, 4/18/04 TACO LENTILS and BEANS 1 medium onion, chopped 1 stalk celery, chopped 1 green pepper, chopped 1 tsp. cayenne pepper 1 tsp. cumin 1 16 oz can kidney beans 1 12 oz can tomato sauce (check label for sugar) 1 cup dried brown lentils 1 envelope taco seasoning (check label for sugar) 2 cups water or broth (I usually end up adding more water) Meat if desired (I use ground and browned turkey) Saute onion, peppers, and celery in oil until crisp/tender. Add cayenne and cumin and saute another minute. Add kidney beans, lentils, tomato sauce, taco seasoning and water. Simmer for 1 hour, stirring occasionally. P1, P2 & P3 ----- From Burdle, 4/19/04 This recipe brings me back to my childhood and my grandmother. She would make this bean pie for company gatherings. My mother carried on the tradition, but hasn't made it in years. It was always my favorite picnic food. I've changed the original recipe in only one way, took out the rendered chicken fat and changed it to olive oil. I have made it with canned beans. BEAN PIE 1 lb. dried navy beans 2 large onions, thinly sliced 4 T. olive oil Paprika Cook beans until soft. Drain and mash well, adding a little water if necessary to make a thick paste. Saute' onions in 2 T. oil until lightly browned. Add 2 T. oil to mashed beans. Spread in 2 greased pie pans. Spread onions on top, sprinkle heavily with paprika. Bake at 350 degrees for 30 minutes, or until hot. Freezes well. P1, P2 and P3 ----- From Burdle, 4/20/04 EASY BEAN SAUCE 1 lb. cooked beans 1 clove garlic, minced 1 medium onion, chopped 1 tsp. olive oil 8 oz. tomato sauce Pinch basil 1/2 c. water Saute' onion and garlic in oil. Add tomato sauce, basil and water. Simmer 5 minutes. Add beans, simmer 1 hour. Serve over cooked pasta, rice, quinoa or veggies. P1, P2 & P3 ----- From Burdle, 4/21/04 Many of the recipes I've posted here can be made with Great Northern beans, including the bean pie, bean sauce, even the Greek beans. My favorite is the mushroom, bean and barley soup. My mother makes it with Great Northerns. You can also add more veggies to the soup if you wish, like celery or parsley, and black pepper. Today's recipe is so simple, you will think it won't work, but it does. GREEN BEANS AND HUMMUS 1 lb. frozen green beans, cooked until just tender (I buy them at Trader Joe's) 4 tbs. or more hummus, thinned with a little water if very thick Toss hummus into hot grean beans to coat beans. Can serve hot or warm. P1, P2 and P3 |
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| lin1235 | Jan 17 2005, 09:18 AM Post #14 |
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Hallelujah Member
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INDIAN SPICED RICE AND SPLIT MUNG BEANS 2/3 C. long grain brown rice 1/3 C. split mung beans 1 tsp. powdered ginger 1 tsp. ground turmeric 1 tsp. ground cumin 1 tsp. ground coriander 2 Tbs. olive oil 4 C. boiling water Soy sauce to taste Clean and rinse rice. Pick over and rinse mung beans. Put oil in large saucepan and heat on medium heat. Add spices and saute' until slightly brown and fragrant, then add split mung beans and rice and saute' for a few minutes. Add 4 cups boiling water, cover and cook until tender and liquid is absorbed, about 40 minutes. Can add more boiling water if needed. Serve with soy sauce (optional) P2 and P3, I figure a swerving is about 2/3 cup cooked (1/2 C. rice and 1/6 C. beans) Substitutions: Rinsed Quinoa, 1 cup, instead of mung beans and rice, using 2 cups boiling water. This is my standard Quinoa recipe, I make 1 lb. at a time and freeze the leftovers. To make 1 lb. Quinoa, increase spices to 2 1/4 tsp. each, and increase water to 4 1/3 cups. P2 & P3 ----- From Burdle, 4/23/04 MUNG BEANS AND RICE CASSEROLE 2 tbs. olive oil 1 C. whole mung beans, soaked over night 2 C. long grain brown rice 1 large onion, minced 1 lb. grated carrots 6 ribs minced celery 1 tsp. minced garlic 1 1/2 tsp. ground turmeric 1/2 tsp. fresh ground black pepper 1 oz. tamari or soy sauce 1 lb. grated low fat cheddar, jack or mozzarella cheese Rinse and sort soaked mungs and rice. Place in large pot with 6 cups water. Bring to a boil, cover and simmer on low heat for 45 minutes. Remove from heat, let sit covered for 10 minutes. Mince onion and garlic and grate carrots. Heat oil, add spices and veggies and saute' a few minutes. Add tamari sauce to veggies, stir in, then add to beans and rice mixture. Mix well. Spoon mixture into a 9" x 13" pan. Flatten the top with the back of a large spoon. Top with grated cheese. Bake at 350 for 35-40 minutes until cheese is bubbly and casserole is hot. Serves 5-6 as main dish, 10-12 as side dish, tastes better reheated. Using 4 cups of water to cook beans and rice produces a lighter product, more like rice pilaf instead of a heavier casserole. P2 and P3, 2/3 cup is one serving as a main dish for SBD. ----- From cheermomma, 4/25/04 Tangy Bean Salad 1/4 c. vinegar 2 TBSP Splenda 1 tsp. grated onion 1/4 tsp. salt 1/4 tsp. celery seed 1/4 tsp. dry mustard 1/8 tsp. paprika 1/4 c. canola oil 1/2 cucumber, diced 1/2 c. celery, diced 1 can kidney beans (15 oz) In medium bowl, combine vinegar, splenda, onion, salt, celery seeds, dry mustard and paprika. Whisk in canola oil. Add kidney beans, cucumber and celery. Sometimes I put cherry tomatoes in it. It's also good with cut-up cooked chicken and ff American cheese. P1, P2 & P3 ----- From kimmipoo57, 4/25/04 Calico Beans Phase II 1 lb Ground lean beef 1 C chopped onion 2 smoked pork chops (sliced) 1/2 cup Cider Vinegar 1 C (Legal) Ketchup 3/4 C Bulk Splenda 1/4 C Worcestershire 1 Can Kidney beans drained 1 Can Butter Beans drained 1 Can vegetarian pork and beans w/no added sugar 2/3 C water Brown meat and drain, return to pan & add onion, cook 5-10 min. Add rest of ing. and simmer for 45 min or bake at 350deg for 45-60 min. Texas Caviar Phase I or II 3 15oz cans Black eyed peas (drained) 1 cup minced Onion 1 cup minced Green Pepper ½ cup Olive, Peanut or Canola oil ¾ cup Cider Vinegar ¼ teas. or to taste crushed red pepper 1 Tbs. Minced Jalepeno pepper fresh or from a jar 1 ½ teas. salt or to taste 3 Tbs. Splenda In glass bowl dissolve Splenda in vinegar, add all ingredients and chill. Serve as a dip with veggies for phase I, w/ pita chips for phase II. Recipe to follow. Or serve as a side dish phase I or II. --------------------------------------------------------------------------- 4 BEAN SALAD Phase I or II 1 15oz can Garbanzo Beans (Chick Peas) 1 15oz can Red kidney beans 1 15oz can Green Beans 1 15oz can Wax Beans 1 Small Onion quartered and sliced thin ½ cup Red Wine Vinegar ¼ cup Splenda 1/3 C water Drain all beans and rinse, let drain while you... In a glass mixing bowl dissolve Splenda in Vinegar. Add drained beans and onion. Toss gently and serve. ------------------------------------------------------------------------- Kidney Bean Salad Phase I or II 2 15oz cans Kidney beans(drained) 4 hard boiled eggs (chopped) ½ cup chopped celery ¼ cup chopped onion ¼ cup red wine vinegar ¼ C (legal) Ketchup ½ C Mayo 3T sweet relish (Mt. Olive) sweetened w/Splenda In a glass mixing bowl toss all ingredients and serve. ------------------------------------------------------------------- Pasta Fazul (Soup) Phase II 1 box spinach 1 C leftover chicken or pork (optional) 1/4 cup chopped onion 2 cloves garlic minced 1 bay leaf salt and pepper to taste Water 1 can kidney beans drained 1 can Lentils drained 1 C uncooked whole wheat pasta (elbows) Parmesan Put spinach, onion, garlic, bay leaf, Salt & pepper and any meat (if using) in stockpot, add 2 cups water. Bring to a boil and let cook on med for 10 min. Add Beans, Pasta and 3-4 cups water bring to a boil then let simmer for 20 - 30 min til it thickens. Serve with Parmesan on top. ------------------------------------------------------------------ EASY ENCHILADAS Phase II FILLING: 4 lg chicken breast cooked and sliced thin 1 Can Canellini Beans (white Kidney beans) drained 1 15oz jar no sugar added Salsa 1 can black olives (chopped) 1 8oz bag shredded L/F Monterey Jack cheese Mix all but 1 cup of cheese (reserve for top) together. 1 Package whole wheat tortillas fill each tortilla, lay next to each other in sprayed casserole dish. Add any extra chicken mix on top, top with reserved cheese. Bake at 375deg for 30-35 min. ----- From zika, 4/26/04 New England Apple Bean Bake 4 tbsp oil 3 cups cubed tart cooking apples, peeled 1/2 cup chopped onion 1/2 cup sugar substitute 1/2 cup diced tomatoes 1 tsp cinnamon 1 tsp salt 1- 48 ounce jar Great Northern Beans , drained Melt the oil in large skillet, add apples and onions. Cook stirring occasionally for 10 minutes or until the apples are tender. Add sugar, stir in tomatoes, cinnamon and salt. Place the Beans in a 2 quart casserole, pour the apple mixture over the beans and mix well. Bake in a preheated 375 oven for 1 hour. P2 & P3 ----- From jck2626, 4/30/04 White bean soup 2 tablespoons olive oil 1 medium onion, finely chopped 1-1/2 cups water 1 can (19 ounces) cannellini (white kidney) beans, undrained 1 can (16 ounces) navy beans, undrained 1 can (15-1/2 ounces) Great Northern beans, undrained 1 chicken or vegetable bouillon cube 1 teaspoon Italian seasoning 1/2 teaspoon garlic powder In a large soup pot, heat the oil over medium-high heat. sauté the onion for 5 to 6 minutes, or until golden. Add the remaining ingredients and bring to a boil. Reduce the heat to medium-low and simmer for 8 to 10 minutes, or until heated through. P1, P2 & P3 ----- From Burdle, 5/2/04 I've discovered while making the Greek Lima Beans that slight variations in the recipe produce a different flavored product each time. Last time I made them, I was in a hurry and cooked the dried limas for an extra 15 minutes until they were completely done. Then, I only added 1/2 jar water instead of 1, and baked for 45 minutes. They tasted great, just different than when I baked them longer. I think I would get bored with them if they tasted the same week after week. I'm making them 2 lbs. at a time now; otherwise I'd be making them every week! A little more about canned beans: the liquid the beans come in is full of starch from the beans along with the nitrogen that causes gas. If your recipe calls for the liquid and you don't want to use it, just mash a few tablespoons of beans and add to the same amount of water the recipe calls for from the cans, your liquid will thicken when heated and, hopefully, you will end up with less gas. ----- From kimmipoo57, 5/2/04 Black Bean Dip Phase I or II 1 can Black beans (drained) 2 T ICBINB or Smart Balance spread (melted) 1/2 teas. garlic powder 1/2 teas. onion powder 1/4 teas salt pepper to taste Blend all ing. in food processor. You can serve as is, or you can bake it topped w/cheese and serve hot........... Pita Chips Phase II 2 Whole Wheat Pitas Cooking Spray Garlic Powder Preheat oven to 350 deg. Cut Whole Wheat Pitas, pizza style into eight pieces. Tear layers apart and arrange on baking sheet smooth side down. Spray with cooking spray, and dust lightly with garlic powder. Bake for ten minutes turn oven off and let stay in oven another 5 minutes. Remove and let cool. Pita Boats (Appetizer) Phase II 1 recipe Black bean dip 1 recipe Pita chips 1 C shredded Mozzarella 1/2 C fat free sour cream 1/4 C sliced green onions Preheat oven to 350 Deg. Place half of the chips on cookie sheet, put a spoonfull of bean dip on each . Top with Mozzarella. Stick the other chip into the bean dip so it looks like a Sail on a Sail-boat . bake for 5-7 min or till cheese melts. Serve 4 on a plate with a dollop of sour cream on the side plate sprinkled with Green onions. serves 4 (makes 16 boats) ----- From Dolly-VA, 5/3/04 Q: I've a bean question. If I use dried beans rather than canned, and the recipe calls for canned (or visa versa), how much do I use? A: Dolly, good question. It would be cup for cup. I guess it depends on the size of the can. If you have a can around, open it, drain it, and measure using a dry measure. If the can holds 1 1/2 cups of beans, that is how much you use of cooked dried beans. I can't tell you how much of the dried beans you would need to make the exact amount in the can. Different beans double, even tripple their size when cooked. I guess you just have to approximate. I keep cooked beans in the freezer. Once you figure out how much equals a can, freeze your beans in that size package. I always cook up at least one pound of dried beans at a time. Takes up too much time to cook up 1/4 cup. ----- From Dolly-VA, 5/4/04 This recipe is from The Mallorquina Restaurant in Old San Juan, Puerto Rico. Many, many years ago, my father in law helped the owner open this restaurant. He (my FIL) was a friend of Vincent Price and they would dine together at this restaurant whenever they traveled to the island. By the time I came into the picture, however, and convinced my DH to go to PR, the restaurant had changed hands. But when we got there, the new owner came to our table and was extraordinarily gracious to us. We felt like bewildered royalty. The restaurant was still elegant and the food incredible. San Juan Black Bean Soup 1 lb dried black beans 1 tsp pepper 1/2 c oil 3 tsps salt 1 lg onion, minced 10 leaves fresh sorrel (or lemon grass or 1/2 tsp fresh lemon juice) lf sour cream Wash and soak black beans in 3 qts water over night. Next day, bring beans to a boil in the same water with 3 tsp sald and 1 tsp pepper. Simmer 2 hours or until beans are very tender, adding more water if necessary. Blend 2 cups at a time of beans and liquid in electric blender until smooth and strain through a fine sieve. This will make about 7 cups thick puree, depending on the amount of liquid to evaporate. In a skillet cook onion in oil for 15 minutes or till tender and golden. Tie together stalks of sorrel or lemon grass, add to the onions and let stand 10 minutes, stirring occasionally, until leaves are wilted and flavor extracted. Discard sorrel. Add onions and oil to puree. Thin to desired consistency with water or stock and correct seasoning with salt and pepper. Heat and serve with a dollop of sour cream. P1, P2 & P3 Note: the lemon juice substitution was my response to having neither sorrel or lemon grass. ----- From Mag 5/5/04 The combination of ingredients works well for most kinds of beans as well (lima, navy, etc.), though you probably wouldn't garnish them and you'd probably omit the carrot. 1 lb. split peas 1 clove garlic, minced (I use the kind that comes in a jar) 1 small onion, chopped (to save time and work, use frozen chopped onion) salt freshly ground pepper rosemary allspice a little olive oil (improves richness and texture) optional: 1 carrot (or several baby carrots), diced or sliced thin a little lean diced ham, for flavor 1 chopped shallot Tabasco to taste Sort through and rinse the peas. In a pot, cover them with water to keep them well covered and boil for about 45 minutes. (You may need to add water if it boils low). Add salt, pepper, allspice, rosemary, onions, garlic, shallot, Tabasco and ham to the water (use plenty of pepper, allspice and rosemary). Once the water boils and the spices are mixed into it, add a dash of olive oil. Stir occasionally, and add water if needed. About 10 minutes to the end, add the carrots if you're using them. P2 & P3 This soup is great by itself, but it can be dressed up with garnish for a treat. Use one or more of the following: chilled finely sliced/shredded/chopped vegetables (leaf lettuce, red bell pepper, green onions, parsley, or water chestnut) dollop of nonfat sour cream or nonfat yogurt (you can also top this with a sprinkling of paprika, a sprinkling of your favorite "legal" crunchy snack food, or fresh herbs) dollop of salsa slice of lemon or slice of hard boiled egg |
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| ed-gracetoday | Jan 17 2005, 09:32 AM Post #15 |
Elder
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Dick also loves lentil. I am not a fan of beans or lentils, chick peas, etc., but I have learned that if he is mad at me, and I serve beans and such, all is forgiven quickly. |
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3:07 PM Jul 11