Three Bean Recipes

Beans

Why Beans?

Beans are:

1- high in fiber

2- high in protein

3- rich in complex carbohydrates

4- low in fat (soy beans excepted)

5- low in sodium

6- good sources of B vitamins, thiamin, niacin and folic acid.

Soaking beans:

1- sort and wash bean

2- place beans in large bowl

3- cover with 3 times as much fresh cold water as benas eg. 1 cup beans to 3 cups water

4- let sit for at least 8 hours or overnight in cool place

5- drain water and rinse again

6- refrigerate if not using immediately.

Dry beans keep well in your pantry but do take some time to prepare so consider buying a few cans of your favorites just in case you need a quick bean fix. Always wash canned beans before using.

BBB Stew; (Beans, Beef, Broccoli)

Ingredients:

1 cup red kidney beans

½ lb lean beef diced

1 cup sliced broccoli

1 medium onion diced

Sea salt

1 hot pepper sliced

1/3 cup tomato sauce

Black pepper to taste

Preparation:

Put pre-soaked beans into sauce pot cover with water

Bring to boil lower heat to medium

Add water if need

Cook fro 45 minutes

In frying pan, add onions and beef, cook until browned

Add to beans when beans are tender

Add peppers, broccoli, season to tatse

Cook 20 minutes

Serve with rolls or French loaf.

Black Beans and Rice

Ingredients:

1 15 oz can (drained and washed) black beans

1 tbsp vegetable oil

2 cloves garlic minced

½ green pepper chopped

½ tsp dried oregano

3 tbsp white vinegar

1 ½ cups rice

Preparation:

Cook rice according to package directions

In skillet sauté pepper and garlic in oil over medium heat for 3 minutes or until just soft

Turn off heat and stir beans, oregano and vinegar into skillet mixture

When rice is ready add bean mixture to it

Heat through.

Refried beans:

When you are making the BBB stew, soak an extra cup of red kidney beans and set them aside for this dish.

Ingredients:

1 cup red kidney beans

1 bay leaf

1 dried red chili

3 tbsp vegetable oil

1 medium onion chopped

1 ½ tsp ground cumin

2 cloves garlic minced

1 tomato, peeled and chopped finely

Sea salt and pepper to tatse

Preparation:

1- In large saucepan, place beans, bay leaf, red chili in 1 inch of water

2- Bring to boil. Cover and simmer for 35 to 45 minutes until beans are soft. Check during cooking to be sure the beans are not dry. If necessary add a little more water. Do not drain

3- Puree undrained beans in food processor or blender

4- While beans are cooking, in skillet, sauté onion and garlic in oil over medium heat for 5 minutes

5- Add tomato, cumin, sea salt and pepper cook for another 5 minutes

6- Add pureed beans, a little at a time, to onion mixture, stirring after each addition. Add a little more oil if necessary to give a thick, creamy paste.

Beans are a good substitute for meat and can help you reduce your meat consumption and save you some money.

BBB stew
BBB stew
peppers
peppers

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