Dried Beans, Lentils, Chickpeas

[Zana]

Chickpea Polenta with Olives

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 3/4 cups chickpea (garbanzo) flour
2 cups plain soy milk -- (soya milk)
1 cup chik'n stock -- vegetable stock or broth
1 tablespoon extra-virgin olive oil
3 cloves garlic -- chopped
1 tablespoon chopped fresh thyme -- oregano or basil, or 1 teaspoon dried
1 teaspoon dry mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 egg whites
For the topping:
1 tablespoon extra-virgin olive oil
1/2 yellow onion -- minced
1/4 cup coarsely chopped pitted Nicoise olives
1/4 cup dry-packed sun-dried tomatoes -- soaked in water to rehydrate, drained and chopped
2 tablespoons grated Parmesan cheese
2 tablespoons finely chopped fresh flat-leaf (Italian) parsley

In a blender or food processor, combine the flour, soy milk, stock, olive oil, garlic, thyme, mustard, salt and pepper. Process until smooth. Pour the batter into a large bowl. Let stand for 1 hour.

Preheat the oven to 425 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a large, spotlessly clean bowl, using an electric mixer on high speed, beat the egg whites until stiff peaks form. Gently fold the egg whites into the batter.

Pour the batter into the prepared pan. Bake until puffed and lightly browned around the edges, about 15 minutes. Let cool for 15 minutes.

Preheat the broiler. Position the rack 4 inches from the heat source.

While the polenta is cooling, make the topping. In a small saute or frying pan, heat the olive oil over medium-high heat. Add the onion and cook until soft and lightly golden, about 6 minutes. Add the olives and tomatoes and cook for 1 minute. Remove from the heat.

Carefully spoon the onion mixture evenly over the baked polenta and sprinkle with the cheese. Broil until the top is lightly browned. Watch carefully; this takes only about 1 minute. Sprinkle with the parsley. Transfer to a wire rack and let cool for 10 minutes. Cut into 8 squares, then cut the squares on the diagonal into 16 wedges. Serve immediately.

Serves 8 (2 wedges each)

Dietitian's tip: Panisse, a polenta-like side dish from southern France, is usually cut like french fries and fried. This adaptation is baked, then broiled until crispy. Chickpea flour can be found in Italian or East Indian markets.

Serving size: 2 wedges
Calories 152 (29% fat ); Total fat 5 g (Saturated fat 1 g; Monounsaturated fat 3 g); Carbohydrate 18 g; Fiber 3 g;Protein 9 g; Cholesterol 1 mg;Sodium 275 mg;

Cuisine:
"Mediterranean"
Source:
"The New Mayo Clinic Cookbook by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award."
S(Formatted by Chupa Babi):
"Sept 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 155 Calories; 7g Fat (39.4% calories from fat); 9g Protein; 15g Carbohydrate; 4g Dietary Fiber; 1mg Cholesterol; 543mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 26671 5062 342 0 0 0 0 0 0 0 0 0 0 902678 1447 0 20066

[Zana]

Slow Cooker Vegetable Chili
- 30.1g Carbs, 9g Fiber

{Suggestions: This as written is very high in sodium. Cut back by using no salt added tomatoes, omit the salt, and rinse the canned beans. Take care, Gloria}

From: Allrecipes.com - CORWYNN DARKHOLME

"This is a very zesty and hearty chili recipe loaded with vegetables.
Garnish with sour cream and cheese, if desired, and serve with herb toast."

Prep Time: 20 Min
Cook Time: 8 Hours
Ready In: 8 Hours 20 Min

Servings: 6

INGREDIENTS
1 (28 oz can) whole peeled tomatoes with juice
1 (15 oz can) garbanzo beans, drained
2 zucchini, thinly sliced
1 onion, chopped
2 carrots, sliced
2 stalks celery, sliced
1 red bell pepper, chopped
1 green bell pepper, chopped
1/3 cup chili powder
1 (4 oz can) chopped green chile peppers
2 cloves garlic, minced
1 Tbsp dried oregano
2 tsp ground cumin
1 tsp salt
DIRECTIONS
1. In a slow cooker, combine the tomatoes, garbanzo beans, zucchini, onion, carrots, celery, red bell pepper, green bell pepper, chili powder, green chile peppers, garlic, oregano, cumin and salt.

2. Cover and cook on low for 6 to 8 hours OR on high for 3 to 4 hours.

Servings: 6

Nutrition per Serving:
149 Calories, 2.4g Total Fat, 0mg Cholesterol, 1039mg Sodium, 30.1g Total Carbs, 9g Dietary Fiber, 6.3g Protein

[Zana]

Coach Nicole's Vegetarian Lentil Loaf

- 44.9g Carbs, 9.5g Fiber, 8.2g Sugar

From: www.SparkPeople.com user COACH_NICOLE

A hearty, homecooked meal that everyone will love! Serve with steamed broccoli and sweet corn for a complete vegetarian meal.

Chef Meg's Tip of the Day - - Use brown or green lentils in this recipe. The red/orange ones will get too mushy, and Beluga or French lentils will not soften enough.

Prep: 30 min
Cook: 60 min
Servings: 10

INGREDIENTS
1 1/2 cups dried lentils, rinsed
2 yellow onions
2 Tbsp olive or canola oil
3 cups brown rice (cooked)
1 (6 oz can) tomato paste
1/2 cup ketchup
1 tsp marjoram
1 tsp sage
1 tsp garlic powder
1/2 cup cherry tomatoes, quartered
3/4 cup tomato sauce (or pasta sauce)
Additional ketchup or salt to taste

DIRECTIONS
• Rinse the lentil and cook them in 3-4 cups water until soft (about 30 minutes).
• Drain excess liquid.
• Mash lentils slightly.

• Meanwhile, peel and chop both onions, cooking them on a skillet with the oil until translucent or golden.

• In a large pot or bowl, combine mashed lentils with onions, rice, tomato paste, spices, quartered tomatoes, and pasta sauce until mixed well.

• Press mixture into a well-oiled loaf or baking dish.
• Spread 1/2 cup ketchup across the top.
• Bake at 350-degrees for 1 hour.

• Add additional ketchup to taste.
• Will keep (covered) in the refrigerator for 7-10 days.

Servings: 10

Nutrition per Serving:
254.2 Calories, 4.4g Total Fat, 0.6g Saturated Fat, 0.6g Polyunsaturated
Fat, 2.2g Monounsaturated Fat, 0mg Cholesterol, 427.5mg Sodium,
609.4mg Potassium, 44.9g Total Carbs, 9.5g Dietary Fiber, 8.2g Sugars,
10.9g Protein

[Zana]

Amish Baked Beans

1 lb. navy beans
1/2 lb. bacon ends
1 med. onion (quartered)
1/4 c. brown sugar
1/3 c. molasses
2 tsp. dry mustard
2 tsp. salt
1/4 tsp. pepper
2 tbsp. vinegar
2 c. hot water

• Long cooking develops the wonderful old-fashioned flavor.
• Soak beans overnight in 6 cups water; add 1/4 teaspoon baking soda if water is hard.
• Parboil beans for 20 minutes.
• Drain beans after parboiling; rinse with cold water.
• Dice bacon ends to 1 inch square, placing half in the bottom of a 2 quart bean pot or casserole along with the quartered onion.
• Add beans.
• Mix remaining ingredients with hot water.
• Pour over top of beans.
• Top with remaining bacon ends.
• Cover and bake in a slow (300 degree) oven for about 6 hours adding hot water as needed to keep beans moist.

Serves 8 to 10.

[Zana]

Baked Beans a la Crockpot

3 cups (1 1/2 lbs) beans (pea, navy, or great northern)
1 medium onion, chopped
1/2 cup catsup
1/2 cup brown sugar (dark or light works fine)
1 cup water
2 TBL dry mustard
2 TBL molasses
1 TBL salt
1 inch of fresh ginger, minced

• Wash and sort beans.
• Cover with water and bring to a boil.
• Boil 2 minutes and remove from heat.
• Let soak 1 hour.
• Bring to a boil again and then simmer approx. 45 min or until cooked but not soft or mushy.

• Drain beans.
• Put in the crockpot.
• Mix the rest of the ingredients together and stir into the beans.

• Turn on low and cook 10 - 12 hours.

This is great dish to prepare the night before and then turn on the pot when you leave for work in the morning. When you come home at night dinner's ready and the house smells great!


From www.recipesource.com

[Zana]

BAKED LIMA BEANS

Cooks.com

Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : !! 5 or Less Rice & Beans
Side Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 lb. dried lg. lima beans
1 1/2 c. brown sugar (or less)
1 tbsp. salt
1 med. onion (about 1/4 c.)
1 lb. bacon

Wash the lima beans, sort out any bad ones. It doesn't matter if they
are broken. Soak the beans in a large kettle overnight. Be sure they
are covered well with water.

In the morning, drain the beans. Cover with fresh water and parboil
about 15 minutes. Watch carefully as they may boil over. Drain again,
then cover with fresh water and add the following:

1 1/2 c. brown sugar
1 tbsp. salt
1 med. onion (about 1/4 c. chopped up)

Bring to a boil, then transfer beans and liquid to a large (9x15 inch
or so) baking pan. Layer bacon strips over the beans and liquid.
Cover all with foil. Turn edges in so moisture doesn't drip in oven.

Bake about 1 hour at 350 degrees, or less if oven is hot. Turn oven
down to 325 degrees and bake 3 to 4 hours until done. Remove foil the
last hour, allowing the food to brown.

NOTE: If beans become too dry while baking, add water.

ALTERNATE RECIPE

1 lb. dried lg. lima beans
1 can tomato soup (undiluted)
2 tsp. salt
1 lg. chopped onion
1/2 tsp. dry mustard
1 c. brown sugar
Sliced bacon

Wash and clean lima beans; cover with water and cook until soft. Add
soup, salt, onion, mustard and sugar; cover with strips of bacon.
Bake at 350 degrees for 1 1/2 hours. Add water if necessary.

Source:
"http://www.cooks.com/rec/doc/0,1950,144190-236207,00.html"
S(Formatted for Mastercook):
"by Deirdre Dee (zosha) 4-2010"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 2615 Calories; 223g Fat (78.2%
calories from fat); 138g Protein; 2g Carbohydrate; 0g Dietary Fiber;
386mg Cholesterol; 13640mg Sodium. Exchanges: 18 1/2 Lean Meat; 32 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0

[Zana]

Baked White Bean Puree

Ingredients
2 tbsp. plus 1 tsp. olive oil
1 medium onion, chopped
1 tbsp. minced garlic
2 tsp. finely chopped fresh rosemary
2 15½-oz. cans cannellini beans, rinsed and drained
1/2 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1 tbsp. white wine vinegar
1 tbsp. dry bread crumbs
1 tbsp. freshly grated Parmesan cheese

Instructions
Preheat your to oven to 350°F. Heat 1 tablespoon oil in a medium saucepan over medium heat. Add the onion and garlic and cook until translucent, about 8 minutes. Add 1 teaspoon rosemary and salt and pepper and stir well to combine. Scrape into a food processor fitted with the steel blade.
Transfer the beans to the food processor bowl and add the vinegar, 1 tablespoon olive oil, and 3 tablespoons water and purée until smooth.
Combine the bread crumbs, Parmesan cheese, remaining rosemary, and remaining olive oil in a small bowl, and stir until combined.
Place bean purée in an ovenproof bowl; top with the bread-crumb mixture. Transfer to oven; bake until golden brown, about 20 minutes. Serve hot.
Note: I prepared this through step 2 and refrigerated it overnight. Add 5 minutes to baking time.

Total Servings: 10

[Zana]

Volume 15 Number 82
US Library of Congress ISSN: 1530-3292
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Barbecue Black Beans with Rum

5 ounces chorizo
1 cup diced onion
4 garlic cloves, finely chopped
2 jalapeño peppers, seeded and chopped
1/2 cup ketchup
1/2 cup molasses
1/2 cup dark rum
1/4 cup prepared mustard
2 tablespoons brown sugar
2 tablespoons Worcestershire sauce
1 tablespoon hot sauce
1/2 teaspoon ground ginger
3 (15-ounce) cans black beans, drained

Cook chorizo in a large saucepan over medium heat until browned,
stirring to crumble; drain and set aside. Add onion, garlic, and
jalapeños to pan; cook 5 minutes or until onion is tender. Stir in
ketchup and remaining ingredients except beans; bring to a boil. Reduce
heat, and simmer 5 minutes, stirring occasionally. Stir in the chorizo
and beans; simmer for 1 hour over low heat, stirring occasionally. Makes
9 servings.


Nutritional Information
Amount per serving
Calories: 241
Calories from fat: 19%
Fat: 5.1g
Saturated fat: 1.7g
Monounsaturated fat: 2.2g
Polyunsaturated fat: 0.6g
Protein: 10.4g
Carbohydrate: 41.3g
Fiber: 4.2g
Cholesterol: 9mg
Iron: 3.1mg
Sodium: 562mg
Calcium: 83mg

[Zana]

Bobby Flay's Honey-Rum Baked Black Beans

From: ArcaMax Publishing's "Healthy Recipes," via "the EatingWell Test Kitchen" (8/30/2011)

Chef Bobby Flay cooked these baked black beans, spiked with chorizo & rum, on one of his television shows, "Throwdown! with Bobby Flay," to compete with a more-traditional batch of Carolina baked beans. We adore the results. If you bring them along to a summer party, reheat before serving or bring them in a crockpot & plug it in when you get to the party. Recipe adapted from Bobby Flay's Throwdown! by Bobby Flay with Stephanie Banyas & Miriam Garron (Clarkson Potter, 2010).

Serves 16 (about 1/2 cup each)
Total Time: 3 hours (not including bean-soaking time)
Ease of Preparation: Easy
Health: High Fiber, Low Sat Fat, Low Cholesterol, Heart Healthy

Ingredients:
1 lb dried black beans (about 2 3/4 cups), picked over & soaked in cold water for 8 hours (or see Tip)
1 tablespoon canola oil
8 ozs dried chorizo (see Note), cut into small dice (about 2 cups)
1 medium Spanish onion, cut into small dice
1 medium carrot, cut into small dice
4 garlic cloves, finely chopped
1 cup dark rum
2 cups homemade chicken stock or canned reduced-sodium chicken broth, plus more if needed
1 cup Mesa Grill Barbecue Sauce or your favorite barbecue sauce
1/4 cup, plus 2 tablespoons coarsely chopped fresh cilantro leaves
1/4 cup clover honey
3 tablespoons molasses
3 tablespoons light brown sugar
1/2 teaspoon kosher salt, or more to taste
1/2 teaspoon freshly ground pepper, or more taste

Directions:
1. Drain the beans. Place them in a large saucepan & add cold water to cover by 2 inches. Bring to a boil over high heat. Reduce the heat to medium, partially cover the pot & simmer until very tender; 45 minutes to 1 1/2 hours. Drain & transfer to a large bowl.
2. Preheat the oven to 325ºF.
3. Heat the oil in a large sauté pan over high heat. Add the chorizo & cook, stirring, until golden brown & crisp; 5 to 7 minutes. Remove with a slotted spoon to a plate lined with paper towels.
4. Reduce the heat to medium, add the onion & carrot to the pan & cook, stirring, until soft; about 5 minutes. Add the garlic & cook for 1 minute. Add the rum, bring to a simmer & cook until reduced by half; about 5 minutes. Add this mixture to the beans.
5. Add the 2 cups of stock (or broth), barbecue sauce, 1/4 cup cilantro, honey, molasses, brown sugar & the reserved chorizo to the beans. Mix gently to combine. Season with salt & pepper. Transfer the mixture to a large baking dish & cover. Bake for 30 minutes.
6. Check to see if the bean mixture is dry; if it is, add a little more stock (or broth). Bake for 30 minutes more. Uncover & bake 15 minutes more to thicken slightly.
7. Garnish the beans with the remaining 2 tablespoons of cilantro. Let sit for at least 10 minutes before serving.
8. Cover & refrigerate for up to 3 days.

Nutrition: (Per serving)
Calories - 261, Carbohydrates - 33, Fat - 7, Saturated Fat - 2, Monounsaturated Fat - 3, Protein - 10, Cholesterol - 12, Dietary Fiber - 6, Potassium - 443, Sodium - 418

Nutrition Bonus - Folate (26% daily value), Magnesium (16% dv)

Tip: To soak beans using a "quick-soak" method, place in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover & let stand for 1 hour.

Note: Dried, Spanish-style chorizo is a seasoned, fully cooked, smoked pork sausage. Find it near other cured sausages in well-stocked super markets or online at tienda.com.

[Zana]

Calico Beans



1 lb. bacon, cooked and broken into pieces about 3/4 inch long 

1 lb. or more of hamburger, cooked and crumbled 

1 medium onion, chopped 

1/2 Cup catsup 

1 tsp. prepared mustard 

1/2 Cup brown sugar 

1-1 lb. can butter beans 

1-1 lb. can kidney beans 

1 large can (or more) pork and beans 

3 tbsp. vinegar 



Mix all of the ingredients together in your cook pot and simmer for about an hour stirring often enough to keep it from sticking. It's really great if you can make this recipe the day before you need it and keep it in the refrigerator as it blends the flavors so well.


[Zana]

Crockpot Red Beans and Rice




1 16-ounce package dry red kidney beans

1 pound smoked sausage

8 cups water
Cajun seasoning

1 cup rice



Place water and beans in a crock pot.
Cook on high for six hours.
Cut
sausage into bite-size pieces and cook with beans for an additional two
hours.
Season as you like.
Cook rice according

[Zana]

PINTO BEAN PIE

2 sticks butter

2 2/3 cups sugar

4 eggs

1 cup coconut

1 cup chopped pecans

1 tbs vanilla

1 16oz can pinto beans

Cream butter and sugar. Beat eggs and add to mixture. Drain and mash beans. Add to mixture.

Add coconut, pecans, and vanilla mix well.

Bake 3 pie shells at 300°F for 5 minutes. Pour mixture into shells. Bake at 300°F for 1 hour.

Makes 3 (9-inch) pies.

[Zana]

Southwest Baked Beans



2 cans (15 1/4 oz. each) dark red kidney beans

1 can (16 oz.) black beans

1 can (19 oz.) white kidney beans

1 can (28 oz.) Italian plum tomatoes, drained and chopped

1 c. chopped yellow onion

2 lg. cloves of garlic, chopped

1/4 c. dark molasses

1/4 c. cider vinegar

2 tbsp. honey or Brown sugar 

2 tsp. dried oregano

2 tsp. dry mustard

2 tsp. ground cumin

1 1/2 tsp. ground ginger

1 tsp. chili powder


Pinch of crushed red pepper flakes

Salt, to taste


Preheat oven to 350 degrees.
Rinse and drain beans in a colander.
Place in an oven proof casserole.
Add remaining ingredients, folding 
together gently so
beans don't break up.
Bake, covered, for 45 minutes.
Remove cover; stir and bake, uncovered, 30 minutes more or until hot and bubbly. 


Serves 8 to 10. 


[Zana]

Please note - if you grow your own beans use those instead of the canned beans.

Zana




TEXAS BEANS

1 lb hamburger meat
8 slices bacon (fried)
1 can great northern beans
1 can red kidney beans
1 can ranch style beans
1 can jalapeno beans
2T mustard
2T vinegar
1/2 cup brown sugar
1/2 bottle catsup
1 onion (chopped)
garlic (optional)

Mix browned meat, onion, mustard, vinegar, catsup and all beans.
Salt and pepper to taste, add fried crisp, crumbled bacon.

Simmer in crockpot for 1 hour (better to simmer longer)

[Zana]

Again, Please note - if you grow your own beans use those instead of the canned beans.

Zana


WEST TEXAS BARBECUE BEANS

1 lb. ground beef, browned
1 lb. bacon
2 (16 oz.) cans kidney beans, drained
2 (16 oz.) cans pork & beans, drained
2 (16 oz.) cans butter beans, drained
1/2 c. ketchup
1/2 c. barbeque sauce
4 tbsp. molasses
4 tbsp. mustard
1 tsp. chili powder
1 onion, chopped


• Mix all ingredients.
• Bake in large casserole at 350 degrees for 1 hour, uncovered.