Tag Archives: Beans

Toasted Quinoa with Red Kidney Bean & Vegetables

Ingredients:
1/2 cup quinoa
1/4 cup red kidney beans (cooked or canned)
1/2 cup orange or grapefruit juice
1/2 zucchini quartered and sliced
1 scallion slices
1 tsp fresh thyme
t tsp minced ginger
1/2 cup sliced bell peppers
6-8 cherry tomatoes sliced
1/2 tbsp rice wine vinegar
some grapefruit or orange wedges (optional)

Lightly toast the quinoa in a pan. Add 1 cup of water, orange or grapefruit juice, salt and cook the quinoa.

Meanwhile coat a large nonstick skillet with some cooking spray. Cook zucchini, scallions, ginger, tomatoes, thyme and  bell peppers. Stir in the quinoa and the cooked (or canned) red kidney beans. Stir in vinegar. Can season with some fresh ground black pepper. Top with orange or grapefruit wedges (optional)

Adapted from a recipe from Prevention Magazine. Replaced Shrimp with Red Kidney Beans.

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Chickpeas with Spinach (Chole)

Chole is a very popular North Indian dish that is usually a very spicy curry made from chickpeas (channa). It is usually paired with bhature (fried bread). Chole can also be eaten with naan, roti and other types of bread and even with basmathi rice. There are many different ways to cook it. Traditionally it is cooked with onions and tomatoes and steeped in spices such as amchur (mango powder), anardhana (pomegrante powder) and garam masala.

Ingredients:
1 cup dry chickpeas (or use canned)
1-2 cups of chopped spinach
1 medium white or yellow onion chopped
1 medium tomato chopped
2-3 garlic cloves
1 inch piece of ginger
1/2 tsp garam masala
1 tsp cumin powder
1 tsp cumin seeds
1 tsp amchur (mango powder)
1/4 tsp red chili powder (optional)
pinch of turmeric
salt to taste
cilantro to garnish

If using raw beans, soak in water for 12 to 24 hrs. Boil the chickpeas in 2 cups of water until cooked. I usually prefer to cook them in a pressure cooker. Set aside.

Using a mini chopper or a mortar and pestle grind the garlic and ginger to a paste.

Heat a little oil in a pan. Add cumin seeds and turmeric. Once the cumin seeds turn lightly brown add chopped onion and ginger-garlic paste and fry till lightly brown. Add chopped spinach and tomato and continue cooking for 5 min. Add the spices and salt to taste. Add the cooked chickpeas along with any left over water. Add more water as necessary and continue cooking on medium low flame for another 20 minutes until all the spices are infused and all the vegetables are cooked and soften.

Garnish with some cilantro and serve hot with bhature, roti, naan or basmati rice.

Red Kidney Bean and Quinoa Soup

The  inspiration for this soup came from here. It was that time of the month to clean up the fridge, and fall (and winter) are perfect time to cook up new soups. Sipping warm spicy soup on a cold winter’s day is so soothing. It is the perfect lunch time meal with some rustic piece of bread.  And this one you can make as colorful as you like!

Ingredients:
1/2 cup rainbow quinoa (cooked per directions)
1 cup kidney beans (dry or use canned if you must)
tri-color peppers sliced
1 medium onion chopped
2-3 garlic cloves chopped
1 small zucchini sliced
2 carrots sliced
2-3 celery sticks sliced
1-2 tomatoes (or use canned if you must) chopped
1 cup fresh spinach chopped
some fresh basil chopped
1-2 bay leaves
1 tsp dried thyme
3-4 cups water or broth
juice of 1 lemon
salt and black pepper to taste
red crushed pepper

If using dry kidney beans, soak overnight or for 8-10 hrs. Rinse and cook kidney beans in two cups of water. I usually cook mine in a pressure cooker. Set aside.

Heat 1-2 tbsp olive oil in a large pan. Lightly fry onion and garlic. Add rest of the vegetables except spinach and lightly cook. Add broth or water and bring to boil. Reduce flame to medium low and continue cooking. Add bay leaves, chopped basil, thyme, red crushed pepper, lemon juice, salt and pepper to taste. Add the cooked kidney beans and cook on medium low for 30-40 minutes. Add  spinach and continue cooking for 5-10 minutes.

Meanwhile bring 1 cup water to boil in a separate pan. Add rainbow quinoa and cook. Add the cooked quinoa to the soup and serve hot.

A little of this and a little of that

It was clean up time again. The refrigerator was cluttered with half a bell pepper here, some zucchini there, a bunch of beans, a small floret of broccoli, some cauliflower and other remnants of vegetables I had used the last few days. Perfect time to weed out of the refrigerator and transform the left over vegetables into an ingredient for a stew or soup with my favorite choice of beans. I go through this at least once a month. It is a perfect precursor to clean the refrigerator to make room for  some fresh and vibrant produce to inspire new cooking ideas.

Nothing new here…

I pulled my 13 bean soup mix, some fresh kale and herbs from the garden and tossed all vegetables in a huge bowl with some spices and lemon juice.

Lunch was a delicious hearty 13 bean and vegetable soup. Perfect for a fall day.

Hope you are off to good fall season!

Fun with Fava

Each visit to Whole Foods I look for new ingredients to bring back to try. Beans and grains are always foremost on my mind. Being vegetarian I tend to get my protein from dairy and beans. I have never worked with fava beans, raw or dried. Period. In my mind, what I planned for it was some sort of stew possibly Morrocan. With that in mind I picked some fresh mint (unfortunately my mint perished as I was out of town for 4 weeks :-(). Fortunately kale, basil and parsley have revived since I started watering them again. So here’s what I did with my fava beans.

Ingredients:
1/4 cup fava beans
1/4 cup adzuki beans
1/4 cup lentils
broccoli florets
1-2 carrots
1-2 tomatoes
1 zucchini
1 onion
2-3 garlic cloves
mint
kale
parsley
cinnamon
ground cumin
black pepper
crushed pepper
salt to taste

Soak the beans overnight in some water. I usually like to cook my beans in a pressure cooker first. This expedites the cooking of the stew in the next step. In a large dish add the chopped vegetables and leafy greens, top with cooked beans and 4-6 cups of water and spices. Bring to a boil, lower the flame and cook for an hour or two until the flavors are infused and everything is cooked.

Top with sour cream when serving.