Vegetarian – Beans

Green Bean Salad

Ingredients:

1 lb. green string beans
2 Tbsp. organic, unrefined oil
1 tsp. raw, organic apple cider vinegar
Salt and pepper to taste
1 small onion, shallot, or 3-4 scallions, finely chopped
1 tsp. dried tarragon, oregano, dill, or garlic (optional)
1 sprig of parsley

1. Cut the washed green beans into 1-inch lengths and blanch or lightly steam. Drain and rinse with cold water and let cool.

2. Combine oil, vinegar, salt and pepper in a salad bowl, whisking together well, and add the chopped onion and herbs.

3. Add the cooled beans and toss it all together gently. Leave to marinate in refrigerator for an hour.

4. Toss again before serving and garnish with parsley.


Green Onion Salad Dressing

Ingredients:

1 cup extra virgin olive oil
1/2 cup Lakanto
1/4 cup apple cider vinegar
1/4 tsp. sea salt
1 bunch of green onions (5 or 6)

Put all the ingredients in blender and blend until smooth. Will be somewhat thick.



Spiced Lentils

Ingredients:
1 cup green or brown lentils
2 1/2 cups of water
2 bay leaves
2 tbsp. olive oil
1 large onion, peeled and diced
2 carrot, diced
3 stalks celery, diced 
2 garlic cloves peeled and minced
2 tsp. cumin
1 tsp. coriander
Sea salt
Parsley, minced

Bring lentils, bay leaves, and water to a boil.  Cover and simmer for 45 minutes.  Add sea salt and continue cooking for 5-10 minutes.  Sauté onion, carrot, celery, garlic, and spices for 5-7 minutes.  Mix sautéed veggies with cooked lentils, garnish with parsley.


Bravado Black Bean Burritos

Ingredients:
1 tbsp. olive oil
1 onion, peeled and diced
2 garlic cloves, peeled and minced
1 red pepper, deseeded and diced
1 tsp. cumin
2 shakes of cayenne pepper
1/2 jalapeno pepper, deseeded and diced
2 cups cooked black beans
Sea Salt
Black Pepper
2 tbsp. cilantro, minced
Sprouted Whole Grain Tortilla’s or Burrito wraps

Sauté onion and garlic in olive oil for 2-3 minutes.  Add red pepper, cumin, cayenne pepper, jalapeno pepper and black beans.  Cook for 5-7 minutes.  Add sea salt and black pepper to taste, and a handful of minced cilantro.  Warm up a wrap, then lay flat and add in some of the bean mixture.  Roll up and enjoy!  It’s a hot one!


Easy Hummus!

Ingredients:
1 can chick peas drained
2 heaping tbsp. sesame tahini
1/3 cup olive oil
1/2 tsp. cumin
2 shakes of coriander
1 tbsp. shoyu
1-2 shakes of black pepper
Juice of 1 lemon

Combine all ingredients in the food processor and whip it up!  Recipes don’t get much easier than this one.


Seasonal Bean Salad

Ingredients:
1 cup dried kidney beans, soaked 6-8 hours or overnight
3 cups fresh water
2 inches kombu, sea vegetable
1 tsp. sea salt
1 cup fresh green beans, trimmed and cut into 2 inch pieces
2 summer squash, cut into 1 inch rounds
1 small red onion, peeled and diced
1 pint cherry tomatoes, halved
4-5 fresh basil leaves, thinly sliced
2 tbsp. white wine vinegar or other vinegar
1/8 tsp. freshly ground black pepper
1 tbsp. local honey
¼ cup olive oil

Discard bean soaking water.  Add beans and fresh water to a pot and bring to a boil.  Skim off any foam that rises.  Add kombu, cover and lower to simmer for 1 hour.  Add ¾ tsp sea salt and continue cooking 15-30 minutes or until beans soften.  While dried beans are cooking bring water to boil in a separate pot with a steamer basket. Steam green beans 3-5 minutes or until tender.  Remove green beans and set aside in a bowl. Repeat with summer squash. Combine green beans, summer squash, cherry tomatoes, basil, and cooked beans.  Whisk olive oil, apple cider vinegar, honey, pepper and remaining ¼ tsp sea salt.  Combine with bean salad and marinate 1 hour or overnight in the refrigerator.  Yields 4-6 servings



One Pot Winter White Bean Stew

Ingredients:
1½ cups cannellini or white beans, soaked overnight
6-7 cups vegetable stock
2 bay leaves
1½ tsp. sea salt
1 onion, peeled and diced
2 carrots, diced
½ celery root (celeriac), peeled and diced
3 cloves, roasted garlic (or fresh garlic)
½ tsp. dried rosemary
1 tsp. dried thyme
Black pepper
½ cup whole grain pasta
2-3 kale leaves, ripped into bite-sized pieces

Bring beans and stock to a boil, skim off foam and discard.  Add bay leaves, cover and lower flame to simmer.  Cover and cook one hour.  Add sea salt, onion, carrots, celery root, roasted garlic, rosemary, thyme and freshly ground black pepper. Continue cooking 25-30 minutes.  Add pasta and kale and cook additional 7-10 minutes.  Garnish with fresh parsley.


Braised Kale and White Beans

Ingredients:
1 cup vegetable stock
2-3 kale leaves, cleaned and chopped into bite-sized pieces
1 1/2 cups cooked white beans (Cannellini or Great Northern)
2 garlic cloves, peeled and thinly sliced
1/4 tsp. sea salt (or to taste) 

Put kale and vegetable stock into a sauté pan and cook on medium high heat for 3-5 minutes or until wilted.  Add cooked white beans, garlic and sea salt.  Cover and cook on medium heat 5-7 minutes.  Add water or more stock if needed.



Black Bean & Quinoa Salad with Cilantro Lime Vinaigrette

Ingredients:
1 cup black beans, cooked (can use canned)
2 cups quinoa, cooked
1 small red onion, peeled and minced
1 red pepper, deseeded and diced small
¼ cup cilantro
Juice of 2 limes
2 tbsp. white wine vinegar
1 tbsp. maple syrup granules other natural sugar (optional)
1/3 cup olive oil
1 tsp. cumin
1/8 tsp. black pepper
Sea salt to taste

Combine cooked black beans, cooked quinoa, red onion, red pepper and diced chicken together.  In a food processor pulse cilantro, lime juice, red wine vinegar, natural sugar, olive oil, cumin, black pepper and sea salt.  Pour dressing on top of black bean and quinoa salad and marinate for 35-40 minutes (or longer).  Yields four to six servings.


Black Eyed Peas with Chorizo

Ingredients:
1½ cups Black Eyed Peas, soaked overnight (or two 15oz cans, rinsed)
3 cups water
2 bay leaves
1½ tbsp. olive oil
2 onions, peeled and diced
5 garlic cloves, peeled and minced
1 tbsp. fresh oregano (1 tsp. dried oregano)
2 cups vegetable stock (or water)
3-4 oz chorizo, diced
1½ tsp. sea salt
Fresh black pepper
1 tbsp. fresh parsley, minced

Discard soaking water from black eyed peas.  Add 3 cups fresh water and bring peas to a boil.  Skim and discard foam that rises to the top.  Add bay leaves, cover and simmer on low flame one hour. Add 1 tsp. sea salt and continue cooking 15-20 minutes or until beans soften. In a deep frying pan sauté onion and garlic 2-3 minutes.  Add cooked beans and bay leaves, vegetable stock, oregano and chorizo.  Season the dish with remaining sea salt (1/2 tsp.) and black pepper.  Adjust to taste.  Cover and cook on medium/low heat 15 minutes.  Garnish with fresh parsley.


Pipin’ Pinto Bean Chili

Ingredients:
1 cup pinto beans, soaked 8-18 hours with a piece of kombu or kelp
3 cups of water
2 tbsp. olive oil
1 large onion, peeled and diced
2 carrot, diced
3 stalks celery, diced
3 garlic cloves peeled and minced
2 tsp. cumin
1 tsp. oregano
1tsp. chili powder
½ tbsp. spicy salt seasoning or 1 tsp. sea salt
¼ cup of parsley, minced

Discard beans soaking water and bring beans, 3 cups fresh water and kombu to a boil.   Reduce flame, cover and simmer for 2 hours.   Add 1 tsp. sea salt and continue cooking for ½ hour.   In a pan sauté onion, carrot, celery, garlic, and spices for 5 minutes.   Add beans and bean water, cover and cook for 10 minutes.   Mix in fresh parsley.   Serves four.


French Lentils and Vegetables

Ingredients:
1 cup French lentils (small greenish/black)
1 inch dried wakame (sea vegetable)
2 1/2 cups water
1 medium onion, peeled and diced
2 carrots, diced 
1/2 cup celeriac (celery root) peeled and diced
2 bay leaves
2 tbsp. shoyu (naturally fermented soy sauce)
Parsley, minced

Put all ingredients, except shoyu into a pot and bring to a boil.  Reduce flame to simmer, cover and cook for 40 minutes.  Add shoyu and continue cooking for 10 minutes. Garnish with minced parsley.


Chick Pea and Capers

Ingredients:
1 cup chick peas (garbanzos), soaked 8-18 hours with a piece of kombu or kelp
3 cups of water
2 tbsp. olive oil
1 cucumber, peeled and deseeded, diced
1 tbsp. capers
1/2 small red onion, diced
2 tbsp. fresh dill or 1/2 tbsp. dried dill
Juice and zest of 1 lemon
1 tbsp. brown rice syrup or maple syrup
Sea salt
Black pepper

Discard beans soaking water and bring beans, 3 cups fresh water and kombu to a boil.   Reduce flame, cover and simmer for 2 hours.   Add 1 tsp. sea salt and continue cooking for ½ hour or until soft.  Mix cooked chick peas with cucumber, onion and capers. Combine lemon, zest, rice syrup, dill and sea salt and pepper to taste.  Coat salad evenly.


White Bean Arugula Salad with Honey Mustard Dressing

Ingredients:
1 red onion, peeled and minced
1/2 red pepper, deseeded and diced
1/2 cup parsley, chopped
2 cups cooked cannellini or northern beans (can use canned bean)
Arugula or mixed baby greens
1/3 cup olive oil
4 tbsp. apple cider vinegar
1 tbsp. honey
1 tbsp. Dijon mustard
1/4 tsp. sea salt

Toss onion, red pepper, parsley and beans in a large mixing bowl.  Combine olive oil, vinegar, honey, mustard and sea salt, and mix with beans and vegetables.  Put arugula on a plate and spoon bean salad on top.


Braised White Beans with Escarole

Ingredients:
1 cup white cannellini beans (or great northern beans), soaked overnight
3 cups water
2 bay leaves
1 tsp. olive oil
2 garlic cloves, peeled and minced
1/2 head escarole, cleaned and chopped
1/2 cup water
1/2 cube vegetable bouillon or other seasoning

Discard bean soaking water.  Place beans, 3 cups fresh water and bay leaves into a pot.  Bring to a boil.  Skim off any foam that rises to the top and discard.  Cover pot, lower heat to simmer and cook for 2-2 1/2 hours or until beans are soft.  Add 1/2 tsp. salt to beans at the end of cooking and cook additional 5 minutes.  In a separate pan, sauté garlic in olive oil for 1 minute.  Add escarole and cook until slightly wilted.  Drain the cooked beans and add to the sautéed garlic and escarole.  Add 1 cup water and veggie bouillon.  Cook on medium heat for 5-7 minutes.  Serves four.

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