White Bean and Zucchini Salad UncategorizedBean Bulletin, Cooking Here is a fast and easy way to use up some of your garden’s abundance of zucchini. Chopped zucchini plus white beans makes a salad that is perfect for warm August evenings. This recipe published on Martha Stewart’s website is packed with the best flavors of summer and takes just minutes to prepare. https://www.marthastewart.com/336476/white-bean-salad-with-zucchini-and-parme
Too Hot to Cook: Black Bean Taco Salad With Lime Vinaigrette UncategorizedBean Bulletin, Cooking When it’s just too hot to turn on the stove, try this citrusy black bean salad with flavors of the southwest. Serve it with crispy tortilla chips on the side. For the vinaigrette, combine in a blender until smooth: 2 medium tomatoes, chopped 1/2 cup fresh cilantro ¼ cup olive oil 2 tbsp cider vinegar 2 tbsp fresh lime juice ½ tsp salt ½ tsp cumin powder ½ tsp chili powder or to taste 2 cloves garlic For the salad, combine: 8 cups salad greens 2 red peppers, diced 1 cup sliced scallions ½ cup shredded cheddar or Monterey Jack cheese 1 15-ounce can black beans, drained and rinsed
For Fiber, Nothing Beats Beans UncategorizedBean Bulletin, Health According to studies of eating habits, Americans get too little fiber. Since dietary fiber is linked to better weight control and can lower risk for heart disease, diabetes, and cancer, eating more fiber-rich foods should be a priority for everyone. Beans are unmatched in their fiber content. A ½ cup serving provides about 8 grams of fiber, which is just a little less than one-third of what experts recommend for the day. It’s also four times the amount of fiber in ½ cup of brown rice and twice what you get from ½ cup of other fiber superstars like berries. If you’re concerned about fiber, eat more beans. Just one serving every day can ensure that you get plenty of this health-promoting nutrient.
Blend Beans Into Kids’ Diets: Try White Bean Pancakes UncategorizedBean Bulletin, Breakfast, Cooking, Kids White beans have a delicate flavor which makes it easy to incorporate them into all kinds of dishes, including kid-friendly favorites like pancakes. This recipe offers an easy way to give pancakes a boost of iron, a nutrient that can fall short in the diets of toddlers. https://www.nikkidinkicooking.com/blog/white-bean-pancakes
Boston Baked Beans for a Traditional Independence Day UncategorizedBean Bulletin, Fast Facts Bostonians were eating slow-baked beans in molasses since Colonial days, but the city didn’t earn its nickname as Beantown until the early 20th century. To encourage attendance at a city-wide reunion known as Old Home Week in 1907, promoters distributed one million stickers (which were a new invention), with an image of two hands clasped above a Boston bean pot. Shortly after that, the slogan “you don’t know beans until you come to Boston” started appearing on postcards. Today, baked beans show up on most July 4th picnic menus. For a touch of all-American tradition, try this recipe for authentic Boston Baked Beans from The Spruce. For a meatless version, slice vegetarian sausage into the beans in place of bacon. https://www.thespruceeats.com/boston-baked-beans-recipe-102134
Bean Eaters Have Better Diets UncategorizedBean Bulletin, Health People who eat more beans have better overall diets, according to research from Sweden. The study found that people who ate beans were more likely to meet the recommended intake of fiber. Fiber protects against chronic disease risk and is also associated with weight control. In this study, bean eaters had slightly higher calorie intakes but were no heavier than non-bean eaters. People who included beans in meals also consumed more iron, magnesium, and folate, a B-vitamin that is especially important during pregnancy. Source: Steib CA, Johansson I, Hefni ME, Witthöft CM. Diet and nutrient status of legume consumers in Sweden: a descriptive cross-sectional study. Nutr J. 2020;19(1):27. Published 2020 Apr 3.
Mediterranean Bean Salad: Cool Cuisine for Hot Summer Evenings UncategorizedBean Bulletin, Cooking, International Packed with protein-rich beans, crunchy summer vegetables, and cool, fresh mint, this salad is a one-dish supper for evenings when it’s too hot to cook. Just toss the ingredients together in a large bowl and stir in the dressing. If you don’t have capers on hand, substitute chopped green olives or dill pickles. Salad: 3 15-ounce cans of any beans (use several types if you like), drained and rinsed 2 red bell peppers, chopped 1 small cucumber, diced 1 cup chopped red or sweet onions 1 tablespoon capers 1 cup chopped fresh parsley 10 fresh mint leaves, chopped 10 fresh basil leaves, chopped For the dressing: 2 garlic cloves, minced 1 tablespoon Dijon mustard 2 tablespoons lemon juice 6 tablespoons extra virgin olive oil Salt and black pepper
Kids Learn to Like Beans When They Grow Them in a Garden UncategorizedBean Bulletin, Fast Facts, Kids Fourth-grade students in Washington State gained a new appreciation for beans when they participated in a “Pulse on Health” curriculum. Part of the program involved planting, caring for, and harvesting beans in a school garden. Compared to kids who didn’t grow beans, the young gardeners knew more about bean nutrition at the end of the program according to a series of survey questions they answered. Not only were they more knowledgeable, but they also had a new appreciation for beans in meals. Nearly a third of them reported that they were eating more beans. Any type of dry bean makes a fun and educational at-home garden project for school-aged children. Beans can be grown in a small patch in your yard, or in pots on a sunny balcony. Growing beans is a valuable summer project that can also help kids eat better. Source: Exploring Pulses Through Math, Science, and Nutrition Activities. The Journal of Child Nutrition and Management. Spring, 2016.
Pork and Bean Bread UncategorizedBean Bulletin, Cooking No one will guess that this dessert bread is packed with fiber and protein from canned beans. And chances are, you have these ingredients in your pantry. For a meatless version, use vegetarian baked beans. https://www.allrecipes.com/recipe/15780/pork-and-bean-bread/
Warm Weather Bean and Pasta Salad UncategorizedBean Bulletin, Cooking As the temperatures rise, fuss-free dishes like this pasta and bean salad are just right for supper on the deck or patio. Make it in the morning to allow the flavors to develop – and so that you don’t need to think about supper until it’s time to eat. Ingredients 8 ounces rotini pasta, cooked 3 15-ounce cans of any beans, drained and rinsed 1 ½ cups frozen or canned corn kernels 1/2 cup Italian salad dressing 1/2 cup mayonnaise Red pepper flakes to taste (start with ¼ tsp) Salt and pepper to taste Directions In a large bowl, combine the pasta, beans, and corn. In a separate bowl, stir together the salad dressing, mayonnaise, and red pepper flakes until well mixed. Stir into the pasta salad. Add salt, pepper, and additional red pepper to taste.
Jazz Up Canned Baked Beans UncategorizedBean Bulletin, Tips When you don’t have time to cook from scratch, canned baked beans are a welcome convenience. Give them a little extra pizazz and your own creative homemade twist with any of the following additions. Adobo sauce from canned chipotle peppers Sautéed onions and a dash of dry mustard Honey and Dijon mustard Freshly grated ginger Peach preserves Splash of bourbon Miso paste
White Bean Oatmeal UncategorizedBean Bulletin, Breakfast, Cooking If you’re trying to incorporate beans into your diet more often, don’t overlook breakfast options. With their creamy texture and neutral flavor, white beans are a perfect addition to oatmeal and a valuable way to give morning meals a protein boost. This recipe is adapted from The Simple Bean: A Bean Toolkit for Older Adults. Ingredients 1 cup cooked white beans, rinsed, drained, and mashed 1 ½ cups milk 2/3 cup rolled oats 1 ½ tbsp maple syrup or any liquid sweetener Dash of cinnamon Instructions Combine all ingredients in a pot and heat over medium heat until it begins to simmer. Reduce heat and cook uncovered for about 7 minutes. Serve with blueberries, chopped walnuts, or any favorite oatmeal toppings.
Pantry Items to Pair with Beans UncategorizedBean Bulletin, Tips If you’re cooking from a well-stocked pantry, you may be eating more beans than ever. To keep meal preparation simple and varied, make sure your pantry is also stocked with these shelf-stable ingredients that enhance bean dishes. Canned tomatoes and tomato sauce: Simmer canned or cooked beans in any type of tomato sauce for a dish packed with nutrition and Mediterranean flavor Frozen vegetables. Add frozen spinach, kale, or collards to beans along with a can of diced tomatoes for a satisfying soup. Onions and garlic: Sautéed in a little oil, onions, and garlic add fast flavor to beans. Aged cheeses. Mix shredded cheese with breadcrumbs as a topping for any baked bean recipe. Don’t forget favorite condiments like soy sauce, hot sauce, canned peppers, salsa, and balsamic vinegar to build fast flavor into a pot of beans.
Dry Beans for a Healthy Immune System UncategorizedBean Bulletin, Health, Tips Iron deficiency anemia is one of the most common nutrient shortfalls in the world. When people get too little iron, they’re at an increased risk for infection. Dry beans are among the best sources of this mineral and pairing them with vitamin C-rich foods can increase iron absorption dramatically. Even if you’re limiting trips to the grocery store right now, you may have plenty of vitamin C-rich ingredients on hand. Cook beans with frozen spinach and canned tomatoes to create a satisfying soup that is packed with iron and vitamin C. Simmer baked beans with chunks of canned pineapple for a savory-sweet dish to serve over rice. Keep frozen green or red peppers on hand to sauté with onions and stir into cooked beans for flavor and plenty of vitamin C. While there is no magic potion or pill that can boost your immunity, a balanced diet that meets nutrient needs can keep the immune system functioning well.
All About Beans UncategorizedBean Bulletin, Kids The first edition of a new weekly activity newsletter features beans as the hero ingredient for pantry-based, kitchen science, fun food facts, exercises, and step-by-step cooking skills to practice and master. Discover the newsletter here.
Black Beans and Rice UncategorizedBean Bulletin, Cooking This black beans and rice recipe couldn’t be easier, and chances are you have all the ingredients on hand. It comes together in about 20 minutes. Ingredients 2 teaspoons olive oil 1 onion, chopped 2 cloves garlic, minced 3/4 cup uncooked white rice 1 1/2 cups chicken or vegetable broth 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper or to taste 2 15-ounce cans black beans, drained and rinsed Salt to taste Directions Sauté the onions and garlic in the oil for about 4 minutes. Add the rice and sauté for 2 minutes. Add the broth. Bring to a boil, cover and lower the heat to simmer. Cook for 20 minutes until the rice is tender. Stir in spices and the black beans. Cover and cook over low heat until heated through.
Dry Beans in the Emergency Pantry UncategorizedBean Bulletin, Tips As consumers across the country shelter in place against the coronavirus, it’s not surprising that packages of dry beans have been flying off grocery store shelves. Dry beans are an essential part of any well-stocked pantry, especially one that feeds families through an emergency. These foods are among the most economical sources of nutrition. One pound of dry beans provides as much as 1,500 calories and 100 grams of protein for less than $2.00. While canned beans cost a little more, it makes sense to keep a good supply on hand for fast meal preparation. To keep dry beans fresh for as long as possible, store them away from light and keep them sealed in plastic bags or jars. When properly stored, few foods rival beans as a shelf-stable choice. One study found that canned beans that had been sitting in pantries for as long as 30 years were still acceptable to most people who tasted them, at least for emergency meals. For optimal flavor and nutrition, aim to use canned beans within two to three years and dry beans within a year of purchase. After a year, dry beans can harden and take longer to cook. If you have beans that have been sitting in your pantry for more than a year you can still use them. Adding a pinch of baking soda to the cooking water is one way to speed their preparation and produce softer beans.
Spring Greens and Beans UncategorizedBean Bulletin, Cooking Greens like arugula, spinach, and watercress are at their freshest in early spring, even when there is still frost in the air. Enjoy them with pink or pinto beans in this fast recipe that is packed with the flavors of spring. Check out the recipe by clicking here. Pink Beans with Spring Greens
Build Your Own Bean Burger UncategorizedBean Bulletin, Cooking Create your own delicious, homemade bean burger with whatever ingredients you have on hand. Switching out spices and other ingredients presents endless options for your creations. Ingredients 1 tablespoon vegetable oil (plus more for sautéing the burgers) One small onion, chopped 2 cloves garlic, minced 1 can beans, drained and rinsed 1 cup dry ingredients like panko, breadcrumbs, or quick oats. 1 egg For a vegan recipe, use a flax egg by whisking together 1 tablespoon ground flax seed and 3 tablespoons water. Let sit for 10 minutes until it becomes viscous. Seasoning: Start with 1 teaspoon of curry powder, Mexican seasoning, Italian seasoning, Cajun spice mix, or whatever flavors you want for your burger Salt and pepper to taste Optional: Hot sauce, soy sauce, curry paste To make the burgers: Heat the oil and sauté the onions until just translucent. Add the garlic and sauté for another minute. Place the sautéed onions and garlic in a food processor and add the rest of the ingredients except the egg. Pulse until everything is well-mixed (but don’t mix long enough to create a paté) Taste and adjust seasonings. Add the egg and give the food processor a few more pulses to combine the egg with the rest of the ingredients. If the mix is too dry, add a little broth or water. If it’s too wet, mix in more dry ingredients. Form into patties and sauté until browned on both sides.
Celebrate St. Patrick’s Day With White Bean Colcannon UncategorizedBean Bulletin, Cooking, International Colcannon – sometimes referred to as Irish mashed potatoes – is a comforting and delicious blend of potatoes, cooked kale, onions, milk, and butter. Adding cooked white beans to traditional colcannon turns it into a fiber- and protein-packed meal. Ingredients 4 russet potatoes peeled and cut into large chunks 6 tablespoons butter 3 cups chopped kale (or substitute cabbage if you prefer) 1/2 cup minced green onions (green and white parts) 1 cup cooked white beans 1 cup milk Salt to taste Directions Bring a pot of water to a boil. Add the potatoes and cook until tender. Drain and set aside. Melt the butter in the pot and sauté the kale and onions until the kale is wilted. Add the cooked potatoes, beans, and milk, then mash everything together with a potato masher. Add salt to taste. Serve hot with additional butter.
Beans for National Nutrition Month UncategorizedBean Bulletin, Tips National Nutrition Month – March – is a good time to be mindful of building more nutritious meals. Canned beans are a perfect choice, providing a convenient and fast way to add more fiber, protein, potassium, and iron to menus. There is a plethora of ways to add beans to your favorite meals. You can: Add beans to any salad, turning it into a main meal Stir beans into canned tomato soup Add beans to prepared pasta sauce and enjoy over spaghetti or rice Mix beans into macaroni and cheese Top a baked potato with beans and salsa Add beans to any curry recipe
Add Fast Flavor to Beans with Umami Rich Ingredients UncategorizedBean Bulletin, Fast Facts, International, Tips Sometimes referred to as the fifth taste – in addition to sweet, sour, bitter, and salty – the flavor or essence of umami was discovered in Japan around 100 years ago. The word is derived from the Japanese term for “deliciousness.” Small amounts of umami-rich ingredients can go a long way in enhancing the flavor of the simplest dishes. Adding these foods to bean dishes is an easy way to create a savory meal with just a handful of ingredients. Try incorporating any of the following into cooked or canned beans for a dish that is packed with flavor: Shredded aged cheese Caramelized onions Sun-dried tomatoes rehydrated or packed in oil A few tablespoons of tomato paste Miso broth Sauteed mushrooms Grilled or roasted sweet peppers
Sprouting Black Beans for Soup UncategorizedBean Bulletin, Health, Tips Sprouting beans is a fun way to add a little extra nutrition to menus. Sprouting can make protein more digestible, improve absorption of minerals like zinc and iron, and may increase healthful phytochemicals in beans. A little caution is warranted, though. Consumed raw, sprouted grains, seeds, and beans are a potential source of foodborne illness. Sprouted beans should always be cooked before consuming. You can use sprouted beans in any bean recipe like black bean soup. Steps for Sprouting Beans: Rinse 1/2 cup dried black beans, remove any stones or other debris, and place in a clean quart-size jar. Add enough fresh water to fill the jar three-quarters of the way to the top. Cover with a mesh lid or cloth, secured with a rubber band, to allow airflow. Soak for 24 hours at room temperature. Drain and rinse the beans thoroughly. Repeat rinsing and draining 3-4 times per day until sprout tails appear. (Short sprouts are sufficient to see health benefits.) Cook beans with sprouts as you normally would, but be prepared to check tenderness regularly. Sprouted beans may cook in half as much time as non-sprouted beans.
Citrus and Bean Salad UncategorizedBean Bulletin, Cooking At their best in winter, citrus fruits add appealing tartness and a dash of sweetness to bean recipes. Like all citrus fruits, the oranges and grapefruit in this recipe are packed with vitamin C and other organic acids that increase absorption of the iron in beans. Try this delicious Citrus and Bean Salad: https://www.food.com/recipe/citrus-and-black-bean-salad-166101
Hot Soak Method Speeds Bean Preparation UncategorizedBean Bulletin, Tips If you forgot to soak your beans the night before you plan to cook them, the hot soak method can come to the rescue. Cover the beans with water, bring to a boil and boil for three minutes. Remove them from the heat and let them soak in the hot water for an hour. Then drain, rinse, add fresh water and cook. It’s okay to let the beans soak longer if you don’t have time to cook them right away but be sure to put them in the refrigerator after they’ve soaked for an hour. Click here for more information about soaking beans.
Buffalo Beans for Super Bowl Sunday UncategorizedBean Bulletin, Cooking This rich and extra-spicy dip requires just minutes of hands-on preparation. It’s perfect for your Super Bowl Sunday party. Ingredients 8 ounces cream cheese, softened 1/3 cup hot sauce 1 1/2 cups shredded cheddar cheese 1/2 cup blue cheese dressing 1 15-ounce can white beans Directions Preheat oven to 350 degrees. Process the cream cheese and hot sauce in a food processor until combined. Scrape into a bowl and stir in 1 cup of the cheddar cheese and the blue cheese dressing. Mash the beans slightly and stir into the cheese mixture. Top with the remaining 1/2 cup cheddar cheese. Place the dip in a casserole dish and bake for 25 to 30 minutes or until the edges begin to brown. Let cool slightly and serve with pita chips or raw vegetables. Note: Garnish with green onions if desired.
Teaching Children About Beans UncategorizedBean Bulletin, Kids Helping children become familiar with beans can improve healthy food habits, according to an article published in the School Nutrition Magazine. Social studies classes offer a fun way to introduce children to the culinary aspects of beans by encouraging them to research traditional global dishes and by having students share their own family traditions using beans. In high school art classes, students can explore beans through botanical drawings. Germinating beans in wet paper towels is an easy science project for young children. For more on bringing beans into the classroom see the School Nutrition Magazine November 2019 issue.
Beans Support Aerobic Exercise UncategorizedBean Bulletin, Health, International If your New Year resolution includes a commitment to more aerobic exercise, take a tip from the Tarahumaras, a group indigenous to the Sierra Madre Occidental Mountains of Mexico. Considered among the most skilled long-distance trail runners in the world, they’ve been the subject of books, magazine articles, and scientific studies. Remarkably, the diet that sustains their extraordinary fitness is built around beans, especially pinto beans. Corn, chili peppers, squash, and greens also play important roles in their menu. So, before you hit the track or the gym, load up on a healthy bean-based meal like these tostadas. Tostadas Ingredients 12 tostada shells (the crisp kind) 2 15-ounce cans refried beans Shredded lettuce Chopped tomatoes 2 avocados peeled, pitted and chopped, or about 1 cup guacamole 1 cup salsa Optional: 8 ounces grated Monterrey Jack or cheddar cheese Directions Heat the refried beans in a frying pan over medium heat until hot. Prepare the tostadas by spreading a large spoonful of beans over each one and then sprinkling on the toppings.
“Cheese-y” Quesadillas Made with White Beans UncategorizedBean Bulletin, Cooking, Kids White beans stand-in for cheese in these fiber- and nutrient-rich quesadillas – that also happen to be toddler-friendly. This recipe gets its cheese-like flavor from nutritional yeast and miso. Look for nutritional yeast in the bulk section of supermarkets or substitute a tablespoon of grated parmesan cheese. You’ll find miso among the Asian condiments in the store, or you can use 1/2 tablespoon of soy sauce instead. Source: https://www.delishknowledge.com/cheesy-vegan-quesadilla/
Roasted Pinto Beans for Parties UncategorizedBean Bulletin, Cooking Crunchy and easy-to-make, roasted pinto beans make a great snack for a New Year’s Eve party. This recipe has a spicy, peppery kick, but you can use any seasonings you like. And, if you have any leftovers, roasted pinto beans also make a good addition to salads. Ingredients 1 15-ounce can pinto beans, drained and rinsed 1 tablespoon olive oil 1 teaspoon ground cumin 1 teaspoon chili powder 1/2 teaspoon cayenne pepper Salt to taste Directions Preheat oven to 400 degrees. Mix together all ingredients. Spread on a baking sheet and bake for 15 minutes or until crunchy.
Bean Tamales for Christmas Eve UncategorizedBean Bulletin, Cooking, International Tamales are a Christmas Eve tradition in some parts of Mexico. With a savory dough made from Masa Harina (a type of cornflour) and meat or beans filling, tamales are wrapped in corn husks — sometimes banana leaves — then steamed. Tamales can be made and cooked ahead of time and stored in the refrigerator for several days to reheat for a Christmas Eve supper that is both easy and special. Use any type of bean you have on hand for this recipe, including canned refried beans to speed up the process. Ingredients Wrapping: 16 dried corn husks Filling: 2 tablespoons extra-virgin olive oil 1 small yellow onion, chopped 1 teaspoon ground cumin 1/8 teaspoon cayenne pepper or to taste Salt and black pepper 1 15-ounce can (drained) cooked black, kidney, or pinto beans 1/4 cup water Dough: 2 1/2 cups of cornflour Masa Harina 1/2 teaspoon baking powder 1 teaspoon salt 3/4 cup vegetable oil 1 3/4 cup chicken or vegetable broth Directions Rinse corn husks, place in a bowl and cover with boiling water. Let them soak for at least two hours. Sauté the onion in the two tablespoons of olive oil over medium heat for about 10 minutes or until tender. Add the cumin, cayenne pepper, salt, pepper, beans, and 1/4 cup of water. Cook for several minutes until the beans are heated through. If using whole beans, partially bend them with an immersion blender or food processor. In a large bowl, combine the Masa Harina, baking powder, and salt. Stir in the 3/4 cup vegetable oil. Heat the broth and add to the mixture. Stir to combine. Lay a corn husk on a clean work surface with the edges curling up. Spread about 3 tablespoons of the dough on the corn husk. Top with 2 tablespoons of the beans. Fold one side of the husk to the center and then the other. Finally, fold the end toward the center of the tamale. Continue with the rest of the tamales. Place a steamer basket in a large pot over about an inch of water. Add the tamales and bring the water to a boil. Reduce heat to medium-high and steam until the tamales are firm, about 50 minutes.
Give the Gift of Homemade Bean Soup UncategorizedBean Bulletin, Tips Homemade bean soup mix in a jar is a thoughtful gift for a busy hostess or anyone on your holiday list who has little time to cook. The key to making it special is to create different layers of colorful beans in an attractive jar and to provide a seasoning mix that is packed with flavor. This recipe makes four 1-quart mason jars. Instructions (Makes 4) >> You’ll need one pound each of five different beans. Black, navy, pinto, cranberry, and kidney beans are all good choices. >> For the seasoning mix, stir together: 1 tablespoon paprika 1 tablespoon dry mustard 2 tablespoons dehydrated onions 2 tablespoons salt 2 tablespoons garlic powder 2 tablespoons dried oregano 1 teaspoon dried rosemary Divide the mixture into four pieces of parchment paper or small plastic bags. To each, add 2 bay leaves and a cube of vegetable bouillon. If using parchment paper, fold it into a packet and seal securely. >> Layer the beans into four different 1-quart jars, leaving enough space at the top for the seasoning mix before adding the lid. To make the soup: Rinse beans then place in a pot and add water to cover by 1 inch. Do a quick soak of the beans by bringing to a boil, removing from heat and letting them soak in the hot water for an hour. Drain and rinse the beans. Add them back to the pot with the seasoning mix, one 15-ounce can of diced tomatoes, and 6 cups of water. Bring to a boil, reduce heat and let simmer until the beans are tender, about 1 ½ to 2 hours.
Curried Red Kidney Bean Dip UncategorizedBean Bulletin, Cooking This delicious dip is given a boost with kidney beans and curry. Ingredients 2 tablespoons olive oil 1 onion, finely diced 4 cloves garlic, minced 2 tablespoons curry paste or 2 teaspoons curry powder 1 tablespoon tomato paste 1/4 teaspoon cinnamon 1 15-ounce can kidney beans, drained and rinsed 1/2 teaspoon sugar 2 tablespoons lemon juice Salt to taste Directions Sauté onions and garlic in oil until the onions are tender. Stir in the curry paste, tomato paste, cinnamon, and beans. Cook over moderate heat until heated throughout. Stir in the sugar and lemon juice. Remove from heat. Mash with a potato masher for a chunky dip or use a food processor for a smooth dip.
White Bean Gravy with Sage and Thyme UncategorizedBean Bulletin, Cooking With less fat and plenty of fiber, white bean gravy is a rich, savory, and nutritious option for your Thanksgiving table. Ingredients 1 tablespoon extra-virgin olive oil ½ cup chopped onion 2 garlic cloves, minced 3 tablespoons chopped fresh thyme (or 1 ½ teaspoons dried) ½ teaspoon dried sage 1 cup vegetable broth (more as needed for consistency) ½ cup white flour 1 15-ounce can navy beans, drained and rinsed Salt and pepper to taste Directions Heat the olive oil over medium heat and saute the onion until tender. -> Add the garlic, thyme. and sage. Saute another two minutes. While onions are cooking, combine the rest of the ingredients in a blender or food processor and blend until smooth. Stir the bean puree into the onions and bring to a low boil. Reduce heat and cook until thickened. Add more vegetable broth if a thinner consistency is desired.
Give Cream-Style Soups a Protein Boost with Beans UncategorizedBean Bulletin, Tips Cream-style soups are a favorite for warm, soothing meals on cold winter nights. The addition of a cup or two of cooked beans can stretch canned or homemade soup into a complete, protein-rich meal in just minutes. Stir a can of drained rinsed white beans into tomato soup. Or try pinto beans added to cream of celery soup.
Broccoli and Cranberry Bean Salad with Yogurt Dressing UncategorizedBean Bulletin, Cooking The flavors of this salad improve when it sits in the refrigerator overnight, making it a perfect vegetarian side dish to prepare in advance for Thanksgiving dinner. Salad Ingredients 1 cup cooked cranberry beans (or substitute pinto beans) 1/4 cup chopped onion 1/3 cup dried cherries or cranberries 3/4 cup halved grapes 1/4 cup chopped parsley 5 cups chopped broccoli florets 1/4 cup grated Parmesan cheese Pinch or two of red pepper flakes 1/4 cup roasted pumpkin seeds Dressing Ingredients 1 cup plain yogurt 1/4 cup freshly squeezed lemon juice 2 large garlic cloves, minced 1/3 cup chopped parsley Salt and pepper to taste Directions Combine all salad ingredients and mix thoroughly. Stir together the yogurt dressing ingredients. Pour dressing over the salad. Refrigerate for at least an hour or overnight. Adapted from The Wimpy Vegetarian.