Archive for the ‘Beans’ Category
Easy Nutritious Bean Soup
Your family will enjoy eating this healthy nutritious bean soup. It is very easy on the taste buds and easy on the pocket book.
2 cups dried great northern beans
1 smoked ham hock
2 1/2 quarts water
1 Tbsp butter
1 small onion, chopped
1 tsp salt
1/4 tsp black ground pepper
Soak dried great northern beans in water overnight.
Rinse and drain beans. Put beans in a large pot, add water and ham hock.
Cover and bring to boil, then reduce heat and simmer, partially covered, until beans are tender, about 1 1/2 to 2 hours.
Remove ham hock, when cool, remove skin, bone and fat. Cut meat into small pieces and return to soup.
In a medium skillet, saute onions in butter until lightly browned. Add onion, salt and pepper to soup and stir.
Serves 8.
Nutrition Facts per Serving: 340 calories, 7 g fat, 23 g protein, 48 g carbohydrates, 19 g fiber and 420 mg sodium.
Healthy Tangy Homemade Soup
This healthy tangy soup is a great favorite for fall weather. The ingredients include organic garbonzo beans and organic red lentils. These dried beans are filled with protein and fiber and energy producing goodness. Organic food is a healthy food providing fuller; and more vitamins and minerals.
Enjoy making this great recipe for your family and watch them asking for seconds.
Tangy Garbonzo and Lentil Soup
2 teaspoons olive oil
3/4 cup chopped celery
2 medium yellow onions, chopped
1 large yellow potato, peeled and diced
1 teaspoon curry powder
1 teaspoon ground turmeric
1/4 teaspoon ground cinnamon
1 [28 oz.] can diced plum tomatoes, with juice
1 cup dried, rinsed red lentils
1 cup dried garbonzo beans
1 teaspoon salt
Juice of 1 lemon
1 tablespoon balsamic vinegar
1/2 cup fresh cilantro, chopped
1. Place olive oil in large pot over medium heat; saute celery, onions, and potatoes, along with curry powder, turmeric, and cinnamon, about 5 minutes.
2. Add canned tomatoes and cook for another 10 minutes.
3. Add 8 cups of water and the garbonzo beans, red lentils, and salt.
Bring to a boil, then simmer, partially covered for 45 minutes to 1 hour. [check that there is enough liquid; add 1 extra cup of water if necessary].
4. Just before serving, add lemon juice, balsamic vinegar, and cilantro.
Makes 6 servings.
Fall Is Here - Cook with Dried Beans
Dried beans are a favorite for fall cooking and can be a great favorite throughout the winter.
Dried beans are a healthy food and are very economical. They are high in protein and high in fiber.
Including dried beans in your diet reduces the risk of cardiovascular disease.
Here is a great recipe using dried beans.
Country Bean Soup
1 1/4 cup dried great northern beans
5 cups water
1 cup chopped onion
1/2 cup sliced celery [include the leaves]
2 teaspoons ham or chicken bouillon granules
1/4 teaspoon ground black pepper
1 1/2 cups diced ham
1 1/2 cups small new potatoes, cut into 1/4 inch chunks
3/4 cup diced carrots
1 1/2 cups [packed] chopped fresh spinach
1. Rinse the beans well and place in a 4-quart pot. Cover the beans with several inches of water and discard any beans that float to the top. Soak the beans for a least 4 hours, or for as long as 12 hours.
2. Discard the soaking water and return the beans to the pot. Add the 5 cups of water, onions, celery, bouillon granules, and black pepper, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally for 1 hour.
3. Add the ham, potatoes, and carrots to the pot, and cook for 45 minutes more or until the beans are soft and the liquid is thick. Add a little more water during cooking if necessary. Add the spinach and cook for an additional 2 minutes, or until the spincah wilts. Serve hot.
Nutritional Facts [per 1 cup serving].
Calories: 218, Carbohydrates: 38 G, Cholesterol: 8 Mg, Fat 1.5 G, Fiber: 11.5 G, Protein: 15 G, Sodium: 514 Mg, Calcium: 88 Mg, GI rating: Low
:
Healthy Red Bean Salad
Red bean salad is a great healthy food. Your family will love this tasty salad as much as you will enjoy making it. Red beans are high in protein and high in fiber; and is easy on the pocket book.
Here is a unique recipe for Red Bean Salad.
Red Bean Salad
2 cups organic cooked dried red beans
1 can whole kernel corn, drained
1 red onion, chopped
1/2 cup cilantro, chopped
2-3 cups picante sauce
1 tsp. cumin
Cook the dried red beans until tender, cool.
Mix all the ingredients to the red beans.
Chill for at least 6 hours before serving.
Cooking Healthy With Red Beans
Make cooking healthy using a great recipe with dried red beans in a crock pot.
Your meal after work can be all ready when you get home. All you have to do is make the rice; or have it already prepared to heat.
Enjoy this New Orleans recipe and treat your family to an economical healthy food.
Dried Red Beans & Rice
1 cup dried red beans
7 cups water, divided
2 smoked ham hocks
1 medium onion, chopped
1 1/2 tsp. minced garlic
1 tsp. cumin
1 medium tomoto, chopped
1 medium green pepper, chopped
1 tsp. salt
4 cups hot cooked rice
Place beans in a 3 quart crock pot. Add 4 cups water. Cover and let stand overnight.
Drain and rinse beans, discarding liquid. Return beans to crock pot, add the ham hocks, onion, garlic, cumin and 3 cups of water.
Cover and cook on low for 8-10 hours or until beans are tender.
Remove ham hocks. Cool slightly and remove meat from bones. Finely chop meat and return to crock pot. Stir in the tomato, green pepper and salt.
Cover and cook on high for 30 minutes or until pepper is tender.
Serve with rice. Makes 6 servings.
Wheat Berries - A Healthy Food
Wheat Berries is a healthy food and can be prepared in many unique ways.
Here is a recipe using wheat berries and dried beans.
You will enjoy making this chili; and will enjoy, even more, serving it to your family.
This chili is not only healthy, it is very economical.
Wheat Berries And Bean Chili
1 cup uncooked dry beans [northern, red, kidney or pinto]
1 cup uncooked wheat berries [red or white]
1 quart water
1 onion, chopped
1 pound ground beef
1 clove garlic
2 tsp. canola or olive oil
1 large [46 oz.] can tomato juice
1 can [15 oz.] stewed tomatoes
1 tsp. chili powder
Salt and paprika to taste
2 tsp. brown sugar
1/2 tsp. cumin
Cook wheat berries and dried beans together in one quart of water [ may be soaked overnight before cooking].
Cook until almost tender.
In separate pan, saute ground beef, onions and garlic in oil. Drain.
Add to beans and wheat and add other ingredients. Simmer for 1 hour.
Season with salt and paprika.
The Story Of Dried Beans
Dried beans are among the cheapest protein providers and one of the most ecologically sustainable crops, enriching soil with nitrogen and using less water than most other plant foods.
The folate in dried beans fights against heart disease and birth defects. The resistant starch in dried beans provides long lasting energy. Dried beans are high in fiber and high in protein, yet low in fat and low in calories.
All dried beans including whole green peas, black-eyed peas, green and red lentils contain high amounts of folate, protein and fiber. They are a nutritious healthy food as well as being very economical.
Eating Healthy Dried Beans
Cooking healthy food can provide you with a healthier, more enjoyable lifestyle. Cooking your own food at home is more economical and gives you the freedom to select good quality ingredients to maintain adequate nutrition and recommended vitamins and minerals.
Dried beans are high in fiber, high in protein and low in fat and calories. Start cooking healthy food today and enjoy making this delicious recipe using dried beans.
Broccoli Bean Bake
1 1/2 cup cooked dried northern beans
6 cups broccoli florets
1 small onion, chopped
2 garlic cloves, minced
3 Tablespoons butter or margarine
1 teaspoon oregano
1/2 teaspoon salt
1/8 teaspoon pepper
2 cups [8 oz] shredded cheddar cheese
3 Tablespoons dry bread crumbs
Cook dried northern beans according to directions; then drain.
Place broccoli in a saucepan in 1 inch of water. Bring to a boil, then cover and simmer for 5-8 minutes or until crisp-tender.
In a skillet, saute onion and garlic in 1 Tablespoon butter. Spread in a greased 11 x 7 x 2 baking dish.
Drain broccoli and place over onion mixture.
Top with beans. Sprinkle with oregano, salt, pepper, cheese and bread crumbs.
Melt remaining butter and pour over the top.
Bake uncovered at 375 degrees for 20 minutes or until heated through.
Makes 8 servings
A Great Summer Healthy Food
Organic kidney beans are a great summer healthy food. They can be used in salads using different kinds of beans or just one kind of beans. Kidney beans, pinto beans and red beans can be used interchangeably in casserole and salad recipes.
Try this easy organic kidney bean salad.
Organic Kidney Bean & Egg Salad
1/2 cup mayonnaise or salad dressing
3 tablespoons shredded Cheddar cheese
1 tablespoon prepared mustard
A few drops of Worcestershire sauce
1 cup cooked organic kidney beans
1 small stalk celery, chopped [about 1/4 cup]
2 hard-cooked eggs, sliced
3 dill or sweet pickles, chopped
1 small onion, finely chopped [about 1/4]
1/2 teaspoon salt
1/8 teaspoon pepper
2 hard-cooked eggs, each cut into fourths
1/2 shredded Cheddar cheese
Salad greens
Mix mayonnaise, 3 tablespoons cheese, mustard and Worcestershire sauce.
Cover and refrigerate until chilled.
Mix beans, celery, sliced eggs, pickles, onion, salt and pepper; stir in mayonnaise mixture. Garnish with quartered eggs and 1/2 cup cheese.
Serve on salad greens. Makes 4 servings.
Cooking With Organic Dried Beans
Cooking with organic dried beans is an economial way of providing nutritious healthy food for your family. Dried beans are easy to store and are available in stores year-round. Some cooks prefer to use organically grown beans as they have better flavor and the skin stays intact more successfully.
There are many varieties of organic dried beans that can be used interchangeably in your favorite recipes. There are northern beans, pinto beans, red beans and kidney beans that can be used in bean soup, chili, baked beans, bean salad and casseroles.
Organic dried beans are a nutritious healthy food, low in fat, high in protein and high in fiber. They are an excellent source of iron, magnesium and folate.
Start cooking today with organic dried beans and provide healthy food for your entire family.