Beans

String Beans

Ingredients:

  • 1 1/2 pounds green beans, trimmed
  • 2 tablespoons macadamia nut oil or coconut oil
  • 2 large shallots, thinly sliced
  • 8 ounces shiitake and crimini mushrooms (I like to mix the two), stemmed and sliced
  • 2 teaspoons Tamari (if desired in place of salt)
  • 1/8 teaspoon sea salt
  • 1/8 teaspoon freshly ground black pepper

Instructions:

Bring a large saucepan of lightly salted water to a boil over high heat.  Add the green beans, cover the pan, and return to a boil; cook for 2 minutes.  Drain and rinse under cold water to stop the cooking; drain again.

Heat the oil in a large non-stick skillet over medium-high heat.  Add the shallots and cook, stirring occasionally, until they begin to soften.  Add the mushrooms and cook, stirring occasionally, until the mushrooms are slightly browned, about 5 minutes.  Add the green beans and cook for 1 minute.  Add the Tamari or salt, and pepper; cook, stirring, until hot, about 1 minute.

**Optional: Occasionally I like to add in some shredded kale and daikon for extra veggies OR simply sauté the green beans and shallots in the oil and then use the"Healthy cream of Mushroom soup" recipe as a sauce on top of the green beans!  Voila!

Curried Lentils

Ingredients:

  • 1 Tbsp Coconut Oil
  • 1 medium Onion, sliced
  • 1 Tbsp minced Garlic (3-4 cloves)
  • 1 Tbsp minced Ginger Root
  • ¾ cup Red Lentils
  • 1 ½ cup organic Coconut Milk
  • 1 ¼ cup Water
  • 2 Handfuls of Kale, stems removed
  • 1 ½ tsp Curry Powder
  • 1 tsp Coriander
  • ½ tsp Turmeric
  • ½ tsp Cumin
  • ⅛ tsp Cardamom
  • ½ tsp Sea Salt

Instructions:

Heat oil in a pan over medium high heat. Add the onion and cook for 7-8 minutes until they start to brown. Add the garlic and ginger. Cook for a minute. Add the spices and a splash of water to form a paste. Stir.
Stir in the lentils, then add the water and coconut milk. Bring to a boil, then reduce heat to low and add the kale. Cover with a lid. Let simmer for 20 minutes or until lentils are soft. Serve with rice or quinoa even better.

Sweet Chana Dal

Prep Time

10 minutes

 

Prep Notes

Bean Soaking Time: 1 hour

 

Cooking Time

60 minutes

 

Yields

4 servings

 

Ingredients

  • 1 cup chana dal (small, split chickpeas)
  • 6 cups water
  • 1 tbsp ghee (or olive oil, if you don't have ghee)
  • 1/2 tbsp cumin seeds
  • 1 tsp grated ginger
  • 2 tomatoes cut into wedges
  • 4 tbsps dry coconut flakes
  • 1 tbsp maple syrup
  • 1/2 tsp sea salt 

 

Directions

  1. If you have time, pour the dried chana in a bowl and cover with fresh water for an hour. This soaking will help speed up your cooking time.
  2. Bring water and dal to boil.
  3. Lower heat to simmer and cook 45 minutes.
  4. Skim foam off the top as you notice it forming.
  5. Heat olive oil or ghee in a frying pan on medium heat.
  6. Add cumin seeds and grated ginger to dal and cook 3 minutes.
  7. Stir and continue cooking until beans are thoroughly cooked for about 10 more minutes.
  8. Remove dal from pot and add tomatoes, coconut flakes, syrup, and salt.
  9. Mix well and serve.

 

Notes

Chana is a variety of chickpea that is small and split in half. Chana dal is a common dish in India, typically made as a thick soup and served with chapattis (flatbreads), rice, and other vegetable dishes. This recipe is one example of the many ways to make chana dal.

  • Look for organic chana in the bulk section of your health food store or in a specialty Indian market. If you can’t find it, substitute with yellow split peas.

Kidney Bean Spread

Prep Time

10 minutes

 

Prep Notes

 

Cooking Time

n/a

 

Yields

10 servings

 

Ingredients

  • 2-3 cups cooked kidney beans plus 

  • 1/4 cup bean liquid

  • 3 tbsps brown rice vinegar

  • 2 cloves garlic

  • 3 tbsps olive oil

  • 1/2 tsp sea salt

  • 1/4 cup minced cilantro

  • 1/4 cup minced green onions

 

Directions

  1. Combine 2 cups of beans, bean juice, vinegar, garlic, oils and salt in a food processor or blender.
  2. Process until smooth and creamy. If you want a thicker dip add the extra cup of beans 1/4 cup at a time until you reach the desired consistency. 
  3. Transfer to a bowl.
  4. Add salt, cilantro and green onions and mix with a spoon.
  5. Taste and adjust seasonings as necessary.
  6. Serve with cut up veggies or chips.

 

Notes

You can use canned beans. Wash them well, and add 1/4 cup water instead of cooking liquid. 

Black-Eyed Pea Salad

Prep Time

10 minutes

 

Prep Notes

Bean Soaking Time: 4-8 hours

 

Cooking Time

40 minutes

 

Yields

4 servings

 

Ingredients

  • 1 cup black-eyed peas
  • 2-3 cups water
  • 1 tbsp whole grain or dijon mustard
  • juice of 1/2 lime
  • 1 tbsp apple cider vinegar
  • 2 tbsps extra virgin olive oil
  • 1/3 cup sun-dried tomatoes, finely chopped
  • 1/4 cup parsley, diced
  • 1/2 tsp sea salt, or more to taste
  • lettuce, arugula or spinach leaves (optional)

 

Directions

  1. If using dried peas, pour the black-eyed peas into a bowl and cover with fresh water. Leave to soak for at least 4 hours, preferably overnight.
  2. Rinse and drain beans. Add beans and water in a pot with a lid and bring to a boil. The water should be about one inch higher than the beans. Once boiling, reduce to a simmer, tilting the lid slightly to allow steam to escape and leave to cook for about 40 minutes or until tender. Add more water, if necessary, until beans are tender.
  3. Drain beans. 
  4. To make the dressing, whisk together the mustard, lime juice, vinegar, salt and oil in a bowl.
  5. In a large bowl, combine the beans, sun-dried tomatoes, and parsley. Pour some of the dressing over the beans (about half) and mix well. Add more dressing and/or sea salt to taste. This salad is delicious on its own or served over lettuce, arugula or spinach leaves. You can toss the greens with any leftover dressing, or with a little more olive oil.

Basic Aduki Beans

Prep Time

10 minutes

 

Cooking Time

70 minutes

 

Yields

4 people

 

Ingredients

  • 1 cup aduki beans
  • 5-inch piece of kombu 
  • 4 cups water 
  • 2 bay leaves 
  • 1 teaspoon sea salt 

 

Directions

  1. Wash beans. 
  2. Place kombu and aduki beans in a pot. 
  3. Cover with water at 2 inches above the level of the beans. 
  4. Bring water to boil. 
  5. Add bay leaves. 
  6. Cover and simmer for 1 hour. 
  7. Check periodically, adding extra water if necessary so beans do not dry out or stick to pot. 
  8. Allow beans to cook until they are soft enough for your taste. Add salt. 
  9. Drain excess water if necessary. 

 

Notes

To check for softness, take a couple of beans out from your pot and squeeze them between your thumb and pointer finger. If beans press easily, they are finished. If they feel hard in the middle, they need more time.