September 21, 2012

Beans Are Cheap, Beano Is Not

This has been an interesting observation as I've passed through the grocery store.  Beans are beneficial because they are high in protein and are a vegetable.  They are high in fiber, thiamin, folate, vitamin B6, niacin, calcium, iron, magnesium, potassium, phosphorus, zinc and manganese.  Read my source article HERE.   They help lower cholesterol and reduce your risks for coronary disease and heart attacks.  Some beans, like black beans, have many antioxidants that reduce your risk for developing some types of cancer and help you fight illnesses.  Beans do not have the steroids and hormones that many meats are pumped with and, therefore, will not react negatively to growing children's bodies or those who struggle with mood swings (like me).  These are some of the reasons why I've tried to add more beans to our family's diet.  Here are some bean recipes I really enjoy.

Neli's Puerto Rican Garbanzos
1 lb. dry garbanzo beans (chickpeas)
2 Tbs oil
2 Tbs Sofrito Red Tomato Base
2 links smoked or breakfast sausage (about hot dog size)
3 or 4 Tbs Tomato Sauce
1 packet Sazon Goya con culantro y achiote (that's coriander & annatto)
one of the following vegetables, chopped:
2 potatoes, 1 spanish squash, 1 large carrot or 1/2 yellow ripe plaintain

Soak the beans overnight.  Rinse the beans and boil about 1 hour until softened.  In a separate pot or skillet combine the oil, sofrito, sausage, tomato sauce and sazon cooking over medium heat for about 5 minutes.  Add the beans & vegetable and cook over medium heat until thickened, about 20 - 25 minutes.  Add water for desired consistency.  Serve over rice.
*Variation: use any dried bean - pink, pinto, white navy, black beans.
 from Nelida Rivera

Cuban Black Beans
1 lb. dry black beans
1 green bell pepper
2 bay leaves
1/4 cup olive oil
1/2 tsp cumin
1 onion, chopped
3 garlic cloves, minced
4 oz. of tomato sauce
1 Tbs apple cider vinegar
salt & pepper to taste

Soak the beans overnight.  Rinse.  In a large pot, place beans and cover with 2 inches of water.  Add green bell pepper, bay leaves, tomato sauce, salt & pepper.  Bring to a boil.  Meanwhile, in a skillet saute the onion, garlic & cumin in olive oil until translucent then add to the beans.   Reduce heat to simmer & cover until thickened, about 1 hour.  Add the vinegar and simmer another 30 minutes.  Serve over rice.
from Dr. Jorge Campana 

Sausage Lentil Soup
1 lb. smoked sausage, sliced
1 lb. dry lentils, rinsed
1 cup ham, diced
1 medium onion, minced
1 small green bell pepper
1 medium carrot
2 garlic cloves
1/2 tsp thyme
1/4 tsp black pepper
1/4 tsp cumin
1 bay leaf
30 oz beef broth
30 oz chicken broth
2 cups spinach

Combine all ingredients except for the spinach in a slow cooker.  Cover and cook on low for about 6 hours or until the lentils are tender.  Add the spinach and let stand 5 - 10 minutes until the spinach wilts.  Remove the bay leaf and enjoy.
from Menus for Moms

White Chicken Chili
5 - 6 cups Great White Northern beans (I use 1 lb. dry beans, soaked & rinsed)
2 cups chicken broth
1 Tbs minced garlic
2 cups minced onions
1 Tbs olive oil
8 oz chopped green chiles
1/4 tsp cayenne pepper
2 tsp cumin
2 tsp oregano
1/4 tsp cloves
4 cups cooked chicken
1 hot pepper, seeded & minced *optional

Saute the onions & garlic in olive oil.  Add all remaining ingredients and simmer until the beans are soft (if using dried beans) about 1 1/2 hours.  Garnish with sour cream, jack cheese & onions.  Dip with tortilla chips, also good over rice.
 from Wanda Jackson

Our Best Baked Beans
5 slices crispy bacon, crumbled
32 oz canned baked beans, drained
1/2 green bell pepper, seeded & chopped
1/2 medium onion, chopped
1 1/2 tsp prepared mustard
1/2 cup ketchup
1/2 cup hickory-smoke bbq sauce
1/2 cup packed brown sugar

Mix all ingredients in a slow cooker.  Cover & cook on Low setting for 8 to 12 hours (on High for 2 - 3 hours).  Makes about 1 1/2 quarts, 6 - 8 servings.
 by Marilyn Neill

Bowman Black-eyed Pea Stew
Combine in a pot:
1 lb. dry black-eyed peas, soaked & rinsed
1/4 head cabbage, chopped
16 oz can tomatoes
3 potatoes, diced
3 carrots, diced
1 onion, sliced
9 or 10 cups water
2 tsp salt
1/2 tsp pepper
3 Tbs olive oil
1 clove garlic, minced

Add sliced yellow squash and zucchini to make it even nicer.  Simmer until beans are soft.
from Madia Bowman 

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