There are dozens of varieties of beans, and each comes from seeds of one of the genera of the flowering plant family Fabaceae.
Organic dried beans cost less, are more flavorful, and have a creamier consistency that most canned ones.
If you're short on time, use canned beans that are packaged in BPA free cans.
Research shows people who incorporate pulses in their daily eating plan are 22% less likely to be obese, versus people who don’t eat them. Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, and lower body weight.
Beans are naturally low in saturated fat, when they are cooked without oil, lard, or butter.
Look below to see 2 of my favorite bean recipes to get you into a "beany frame of mind."
1- 15 oz. can organic Cannellini or Great Northern Beans
1/2 cup fresh squeezed lemon juice
1 1/2 teaspoons Dijon mustard
1 clove garlic chopped
1 chunk fresh ginger peeled (about 1 inch round) chopped
a sprig of fresh basil chopped
freshly ground black pepper
Optional seasoning: parsley, oregano, thyme, rosemary, sage, or any spice you like. I often select a combo of a pinch of turmeric and one of black pepper for cancer prevention and anti-inflammatory effect.
2. If the consistency is thicker than you like, slowly add drops of water or lemon juice. Blend again. Then, correct seasoning. Use immediately or refrigerate and use within 5-7 days.
Vegan Chili: Easy, Flavorful, and Protein Rich
Feel free to use any variety of beans you like. Leave out or add additional vegetables or seasonings, and discover how adaptable and forgiving this chili dish can be.
1 small can organic chopped tomatoes (BPA free can) with juice
1 small can sliced or chopped organic mushrooms (drained and rinsed)
1. In a large Dutch oven or other heavy-bottomed pot, put in chopped onion and sauté dry over medium heat until soft (about 2 minutes). Add chopped garlic, red bell pepper, carrots, mushrooms, and stir.
Continue to sauté for 2 more minutes. If necessary add a drop of water at a time to prevent food from sticking.
2. Add chili powder, cumin, half to a whole (depending on how hot you like it) jalapeño pepper finely chopped, and optional seasonings. Stir until fragrant, which should take approximately 1 minute.
3. Add three cans of beans, 1/2 cup water combined with Bragg Liquid Aminos All Purpose Seasoning (or low sodium soy sauce), and bay leaf. If you're using cooked dried beans, use approximated 4 1/2 cups cooked dried beans.
4. Let the mixture come to a simmer (covered). Add diced canned tomatoes. Cover and continue cooking, stirring occasionally. Reduce heat as necessary to maintain a gentle simmer. Cook for 20-25 minutes.
5. Add corn kernels and lemon or lime juice and cook 5-7 minutes more until corn is tender. Correct seasoning with salt and fresh ground black pepper or red pepper flakes to taste. Remove chili from the heat.
7. Serve with steamed brown rice, and a tossed green salad with creamy white bean vegan garlic and ginger salad dressing. 😋
|This photo shows vegan bean chili mixed with brown rice|