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					Beans/Peas and Lentils
Beans/Peas and Lentil Recipes:
Jalapeno Bean Dip
4-6 small jalapeno peppers
2 ½ cups cooked pinto beans, mashed
1 Tbsp vegetable oil
½ tsp salt
½ tsp oregano
¼ tsp garlic powder

Cut off tops of peppers. Combine whole peppers and remaining ingredients in saucepan.
Simmer 15 minutes, adding water, if needed. Makes 2 ½ cups.


Bean Chicken Salad
2 cup cooked, cubed chicken
1 2/3 cup cooked kidney beans
½ cup celery
2 Tbsp each: parsley and green onion
¼ tsp each: pepper and tarragon
2 Tbsp oil
1 Tbsp lemon or lime juice
1 clove garlic, minced
½ tsp salt
2 Tbsp white wine vinegar

Combine chicken, beans, celery, parsley, and green onion. Mix remaining ingredients then add
to bean mixture. Cover and refrigerate. Serves 4


Split Pea or Lentil Soup
1 cup dry split peas or lentils, sorted and rinsed
4 large onions, chopped
4 large carrots, sliced
1 stalk celery, chopped
4 cups water
1 tsp salt
1 medium bay leaf (optional)

Put all ingredients into pan. Heat to boiling. Cover and cook gently about 30 minutes or until
peas or lentils are tender. Remove by leaf before eating.


Santa Fe Black Bean Salad
1 red pepper, roasted and cut into small strips
2 cups black beans, cooked
½ cup corn, cooked or canned
1/3-cup cilantro, chopped
2-3 cloves garlic, minced
2 Tbsp olive oil
2 Tbsp lime juice
¼ tsp cayenne pepper

Slice pepper in half. Remove seeds and stem. Broil pepper (skin side up) in oven, until skin is
charred. Place in plastic wrap or brown paper bag for 15-20 minutes. Peel off charred skin
under cool running water. Combine all ingredients in mixing bowl, toss gently. Chill 2-3 hours
to enhance flavor. Serves 8


What about gas?
Even though beans are delicious and nutritious, many
people avoid them because they can cause gas. Did you
know that the more you eat beans, the less gas is a
problem? Beans contain carbohydrates that we do not
digest well. When we do not digest them, the bacteria
in our intestines do, and the bacteria then produce
gas. Soaking dry beans overnight and draining them
helps!!

Open Faced Bean Sandwich
6 French or Italian Rolls
1-½ cups refried black beans
1 cup grated Monterey Jack cheese

Preheat a broiler or grill. Split each roll in half lengthwise and spread each cut side with a layer
of beans ¼ inch thick. Sprinkle the cheese evenly over the beans. Arrange the split rolls on a
baking sheet and place in the broiler (grill) 4-6 inches below the heat source. Broil (grill) until
the bread is crunchy, the cheeses are melted and the beans are bubbly, 6-8 minutes. Serve hot
with salsa. Makes 6


Savory Navy Bean Casserole
2 cups dry Navy beans, cooked and drained
1 (10oz) can tomato puree, no added salt
1 cup shredded cheddar cheese
1 cup shredded mozzarella
2 Tbsp dried oregano

Lightly spray an 8-½ X11 inch casserole dish with cooking spray. Mix cooked beans with
tomato puree and pour into dish. Combine cheeses and oregano and spread on top of beans.
Bake uncovered at 275 degrees for 1 hour.
Easy Ideas for Adding More Beans to your Family’s Diet:
      Add black beans to a green salad
      Add kidney beans to your soup
      Enjoy bean burritos or tacos
      Eat raw vegetables like carrots and celery with bean dip



Beans, Peas and Lentils:
      Soaking dry beans in water softens them. It also helps in reducing the acids and gases
       that beans seem to have
      Quick Hot Soak: cover beans with water and boil the beans for 2 minutes. Cover the pot
       and let soak for 1-4 hours before cooking
      Overnight Cold Soak: cover the beans with water and allow to sit overnight (8-12 hours
       or more)
      Cook and freeze beans for use later


Wait until beans are tender before adding salt or any tomato
products


Lentil and Mixed Vegetable Casserole
1 pound dried lentils (2 cups) sorted and rinsed
2 cans (14 ½ oz each) ready-to-serve vegetable broth
½ tsp salt
¼ tsp pepper
1 bag (16oz) frozen broccoli, cauliflower and carrots, thawed and drained
1 can (10 3/4oz) condensed golden mushroom soup

Mix lentils, broth, salt and pepper in 3 ½ to 6-quart slow cooker. Cover and cook on low heat
setting 2 to 2 ½ hours or until lentils are tender. Stir in vegetables and soup. Cover and cook on
low heat setting about 30 minutes or until vegetables are tender. Serves 8


Dry beans are the best source of folate and are high in
fiber. Beans have more potassium, needed for the
normal functioning of nerves and muscles, than one (1)
banana.

				
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posted:3/12/2010
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