- Food and Cooking
Cheap and Easy Vegetarian Recipes: Cooking With Beans
Beans and pulses
Easy vegetarian recipes using beans
Beans and pulses are cheap, very low in fat and very high in nutritional value so it is no surprise if they feature prominently in a vegetarian diet. Included here are two bean recipes using - mixed dried beans in a vegetarian version of Scotch broth and butterbeans in a warm winter casserole. I've included some tips on how to prepare beans for cooking and some nutritional information on beans you might find useful to know.
As a vegetarian, I am constantly conscious of the need to get enough protein. I know when I don't, I have less energy and my mind is less clear. All that brain work you know!
The average person needs 40-70 grm of protein a day, more if you exercise a lot. Protein is the building block of good health, every cell in the body needs protein. One of the easier ways, cheapest and healthiest ways to add protein to a diet is with beans and pulses. AND the bonus is, beans and pulses are very low fat so are useful in any weight loss diet.
I hope you enjoy the recipes I have included here.
All the images used are by the author of the page AnnMackieMiller '.
How to prepare dried beans
You can buy beans in cans, but having recently seen what goes into them at the processing plant, I prefer to prepare my own. Besides that, it is MUCH cheaper. I suggest you do as I do, and buy and prepare a whole bag, usually they come in 500grams. All beans and most pulses, except red lentils, need to soak overnight, before cooking. This method reduces any toxins, softens and hydrates the beans for easier cooking and greatly reduces the incident of excess flatulence when eating beans.
- Soak beans in plenty of plain cold water overnight
- Rinse under running cold water and add to a pan full of fresh cold water
- Bring to the boil, boil fast for several minutes - for red kidney beans boil fast for at least 10 minutes to get rid of toxin. This is very important as red kidney beans can be very toxic if not cooked properly.
- Skim off any 'scum'
- Lower heat and simmer for about 25 minutes, don't overcook because they are going to go into other dishes and get more cooking.
- Drain off liquid and allow beans to cool.
- When completely cold, divide into portions, approximately 4 ounces in size. Seal in individual freezer bags and freeze until needed.
- You can cook with them directly from the freezer and you always have a supply on hand to include in soups and stews or to cook bean dishes.
- Prep time: 10 min
- Cook time: 30 min
- Ready in: 40 min
- Yields: 4
Vegetarian Scotch Broth
Traditionally Scotch Broth is made with mutton but this is a very tasty and nutritious vegetarian option
- 1 tablespoon olive or vegetable oil
- 1 onion - diced
- 2 potatoes - diced into cubes
- 3 carrots - sliced into rings
- 1 small turnip or swede - diced into cubes
- 1 leek - sliced into rings
- 4 ounces pre-soaked mixed dry beans
- 2 ounces pre-soaked barley
- 2 litres of vegetable stock (broth)
- black pepper
- Heat the oil in a large pan.
- When it is hot, add the onion and cook until the onion is transparent and is soft.
- Add chopped and diced vegetables and stir to coat them all with the oil. Cook for 5 minutes with a lid on the pan.
- Add beans and parley, stock and seasoning.
- Bring to the boil.
- Reduce heat and simmer for 35 minute until the vegetables are soft.
- Serve with crusty brown bread or oatcakes.
Recipe Books from Amazon
Winter vegetable casserole with butterbeans - Viturally NO fat!
This is a slow cooking casserole that will just ooze flavours if you treat it right. Soak dried butterbeans the night before for the cheapest way to create this recipe dish. I tend to soak and boil up a whole bag at a time then freeze them in portion sizes ready for use when I want them. They freeze very well and can be cooked directly from the freezer.
The only fat in this dish is any that is in your vegetable stock cube so it is a wonderfully low calorie dish.
Serve with sweet potatoes and leafy green vegetables.
- Prep time: 10 min
- Cook time: 50 min
- Ready in: 1 hour
- Yields: 2-3
- 1 onion - diced
- 2 carrots - diced
- 1 leek - diced
- handful green beans
- handfull green peas
- 1 small turnip or swede - diced
- 4 ounces pre-soaked butterbeans
- 3/4 (three quarters) litre of vegetable stock (broth)
- black pepper
- 1 teasppon dried mixed herbs
- Grated cheese for topping
- Preheat your oven to 180 degrees - medium heat
- Mix all the ingredients except the butterbeans and the cheese in a large casserole dish or oven-proof dish.
- Cover and cook in the oven for 1 hour.
- Add the butterbeans and top with cheese.
- Return to oven for another half hour at least. If the top is becoming too brown before that, cover it with foil for the remaining time.
Health benefit of beans - nutritional values in beans
- Very low in fat
- Very low in salt
- Rich in Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.
- good source for Vitamin B6, Pantothenic Acid, Vitamin C, Thiamin, Riboflavin, Niacin and Folate,
- Exceptionally good source of protein
- Rich source of fiber thus lowering bad cholesterol levels
- Contains starch for bulk = slow release energy source and you feel fuller for longer
How much protein do you need?
- Protein Info - How Much Protein Do You Need
What is protein? How much protein do we need? Is it possible to eat too much protein? These are important questions for people following a low carb way of eating, who usually are replacing part of their carbohydrate intake with protein.
- How Much Protein Do You Need?
How to calculate your protein needs from your About Exercise Guide
© 2010 Ann