Dried Beans, Lentils, Chickpeas

[Zana]

WESTERN BARBECUE BEAN BAKE

1 lb. ground beef (chuck or round)
1 lb. bacon, chopped
1 onion, chopped
1/2 c. ketchup
1/2 c. barbecue sauce
1 tsp. salt
4 tbsp. prepared mustard
4 tbsp. molasses
1 tsp. chili powder
3/4 tsp. pepper
2 (16 oz.) cans red kidney beans
2 (16 oz.) cans pork & beans
2 (16 oz.) cans butter beans

• Brown ground beef, bacon and onion.
• Drain excess fat.
• Combine and add all other ingredients, except the beans; stir well.
• Add beans and combine thoroughly.
• Bake for 1 hour or longer at 350 degrees.

Makes 20 to 24 servings.

[Zana]

Wild Garlic and White Bean Curry

Love curry, but tired of the same old Asian takeout menu? This recipe for wild garlic and white bean curry gives the ancient dish a healthy twist. First, head to the spice market for coriander, mustard seed, cardamom and chili to make the fragrant base. Wild garlic, cannellini beans and fresh curry leaves simmer in the bubbling sauce for a main dish that really heats things up.

Recipe from My Favorite Ingredients by Skye Gyngell/Ten Speed Press, 2010.



INGREDIENTS
1 cup dried cannellini beans, cooked 6 kaffir lime leaves
1 teaspoon vegetable oil Small handful of cilantro roots, washed and minced
2 red onions, peeled and finely sliced 4 garlic cloves, peeled and crushed
1 1/2 teaspoons coriander seeds 2 tablespoons jaggery (or cane sugar)
1 teaspoon yellow mustard seeds Juice of 2 limes
1 teaspoon fenugreek seeds 3 tablespoons fish sauce
Seeds from 5 cardamom pods 2 12-ounce cans good quality peeled plum tomatoes
3 fresh red chiles (or more if you like heat), sliced (seeded if you prefer less heat) Generous 3/4 cup coconut milk
12 fresh curry leaves 10 ounces wild garlic leaves

Yield: 6 Servings


DIRECTIONS
1
Heat the oil in a large heavy pan over medium-low heat and sweat the onions until soft and translucent.

2
In a separate pan, warm all the spice seeds until they release their fragrance and just begin to jump in the pan. Tip into a mortar and grind with the pestle while still warm
.
3
Add the warm ground spices to the softened onions along with the chiles, curry leaves, lime leaves, and minced cilantro root. Cook for another 5 minutes over fairly low heat, then add the crushed garlic, jaggery, lime juice, and fish sauce. Stir well and cook for 5 minutes. Add the tomatoes, stir well, and cook for another 10 minutes, then add the cooked dried beans and coconut milk. Cook gently for 10 to 15 minutes. While the curry is cooking, wash the wild garlic very well, picking over each leaf thoroughly for they can carry little stones.

4
A couple of minutes before serving the curry, add the wild garlic and cook until it is just wilted and soft. Don’t overcook it—wild garlic should be bright and vibrant. Taste and adjust the seasoning if necessary. This curry should be soft, fragrant, gently sweet, sharp, and salty, with just enough heat to warm you…

[Zana]

Black Bean Hummus with Tahini

1 (15 ounce) can black beans, rinsed and drained
1/4 cup tahini paste
1/4 cup plain yogurt
1 tablespoon minced garlic
1 tablespoon lemon juice
1 tablespoon olive oil
1 teaspoon salt
1 teaspoon olive oil, for drizzling

• Combine the black beans, tahini, yogurt, garlic, lemon juice, 1 tablespoon olive oil, and salt in the bowl of a blender or food processor; blend until smooth.
• Chill 1 hour before serving.
• Drizzle with 1 teaspoon olive oil to garnish.

[Zana]

Hot and Spicy Hummus

3 cups cooked garbanzo beans
1/4 cup tahini, olive oil or light sesame oil may be substituted
1/4 cup fresh lemon juice
1 tbsp. spring or filtered water, up to 4
3 cloves garlic, crushed
1 tsp. ground cumin
1/2 tsp. cayenne pepper
1/4 cup minced jalapeno or other chile pepper
1/4 cup diced red bell pepper
salt and freshly ground black pepper, to taste
red bell pepper slices for garnish

For a quick lunch, serve this hearty bean spread on toasted whole-grain bagels.
It also makes a luscious, low-fat dip alongside lightly steamed and cooled
carrots and broccoli.
In food processor or blender, process garbanzo beans, tahini and lemon juice
until smooth, adding water as needed to make a creamy mixture.
Transfer to medium bowl.
Add garlic, cumin, cayenne, jalapeno and bell pepper to garbanzo bean mixture
and mix well. Season with salt and pepper. Cover and chill 2 to 4 hours to allow
flavors to blend. Garnish with red pepper slices just before serving.

Yields 4 cups.


Hummus and Pesto Recipes


http://groups.yahoo.com/group/hummus-and-pesto-recipes/

[Zana]

Diabetic Friendly

Curried Lentils
- 44.14g Carbs, 15.33g Fiber, 10.33g Sugar

From: The George Mateljan Foundation - The World's Healthiest Foods

This great-tasting meat-free dish tastes even better the second day! Kale
is an unusual ingredient in this type of recipe, but not only does it add
extra flavor, it also provides extra health benefits.
Prep and Cook Time: 15 min
Cooking time: 30 min

1 cup orange lentils, washed
4 cups PLUS 1 Tbsp vegetable broth
1 medium onion, chopped
3 medium cloves garlic, chopped
2 medium carrots, diced into 1/4-inch pieces
2 medium celery stalks,diced into 1/4-inch pieces
2 cups finely chopped kale
2 tsp curry powder
1 (15oz can) diced tomatoes (do not drain)
3 Tbsp chopped fresh cilantro
Salt and black pepper to taste

Rinse lentils in strainer and sort through, removing debris.

Chop onions and garlic and let sit for 5 minutes to bring out their
hidden health benefits.

Heat 1 Tbsp broth in medium soup pot. Healthy Saute onion in broth
over medium heat for 5 minutes stirring frequently, until translucent.

Add garlic, carrots, and celery. Continue to saute for another couple
of minutes. Add curry powder and mix to bring out its flavor.

Add rinsed and drained lentils, 4 cups broth and tomatoes. Bring to
a boil, reduce heat to medium low, and simmer uncovered until lentils
and vegetables are tender, about 5 minutes. Add kale and simmer for
another 5 minutes. Add cilantro and season with salt and pepper to taste.

Serves: 4
Total Weight: 382.96g
Nutrition per Serving:
240.35 Calories, 10.35 Calories from Fat, 1.48 Calories from Saturated Fat,
16.15g Protein, 44.14g Carbs, 15.33g Dietary Fiber, 5.8g Soluble Fiber,
7.92g Insoluble Fiber, 10.33g Total Sugar, 2.13g Monosaccharides, 1.74g Disaccharides, 18.15g Other Carbs, 1.15g Total Fat, 0.16g Saturated Fat,
0.20g Mono Fat, 0.48g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol,
125.03mg Calcium, 6.76mg Iron, 78.88mg Magnesium, 963.78mg Potassium,
696.24mg Sodium, 2.17mg Zinc

[Zana]

Gluten-free, Dairy-free

what a delightful gift to give...I am going to be making these, print off
the directions and use for gifts..
*Friendship Soup *
(in this jar are a combination of 7 kinds of dried beans -- 1/4 cup each)

- 1/4 cup kidney beans
- 1/4 cup green split peas
- 1/4 cup yellow split peas
- 1/4 cup pinto beans
- 1/4 cup small white beans
- 1/4 cup lima beans
- 1/4 cup soya beans

1. WASH - the beans thoroughly. Place in a pot , cover with water and
2 tbsp. salt and soak overnight.
2. DRAIN - Add two quarts water and 1/2 ham or ham bones (or bouillion
cubes) Bring to a boil, Stir occasionally -- simmer 2 or 2 1/2 hours.
3. ADD -

- one large onion chopped
- juice of one lemon
- salt and pepper
- 1 large can of tomatoes (29 oz)
- 1 pod red pepper (or 1 tsp. chilli powder)

4. SIMMER - another 30 minutes. This makes a large pot of soup. It is
even better aged in the fridge.
5. ENJOY WITH FRIENDS

[rxkeith]

i got this from my brother in laws step dad marty who was a really good guy.

he always brought a pot of beans to family get togethers, and always left with an empty pot. he was in his upper 80s when i decided i better get his recipe while he is still alive.
so here it is.

3-4lbs cooked beans. he liked randalls baked beans
use a large mixing spoon to measure out
1 sp brown sugar
1 & 1/2 sp molasses
1 & 1/2 sp syrup we use pure maple syrup
1 sp barbecue sauce
1 & 1/2 sp bourbon
1/2 onion
6 pieces cooked bacon
apple cider
salt and pepper to taste.

drain the beans well and put in pot. cast iron pot is traditional, but not necessary
mix the next 5 ingredients together in a bowl, then pour over the beans.
add the onion, and bacon
add apple cider to cover the beans
cook 2 to 3 hours low to medium heat, not too hot

stir now and then to keep the beans from sticking
add cider if need be to keep beans covered

you can vary the recipe to suit your taste. don't like booze, leave it out


thank you marty


keith