Cooking with Beans 50 Irresistible Bean Recipes
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About this ebook
Beans are an excellent form of protein that is also very low in fat and rich in other nutrients such as fiber, vitamin B, iron, protein, potassium, magnesium, zinc, along with many phytonutrients. One cup of beans in any form provides 17 grams of protein, which makes it an excellent alternative to meat protein as it has only three-quarters of a gram of fat per cup. This is why everyone should consume at least 4 servings of beans per week.
There are a wide variety of beans, each with a unique taste of its own, such as kidney beans, black beans, pinto beans, garbanzo beans, white beans, lima beans and split peas. Even though beans are an excellent form of protein, not many people utilize them to their full extent. This is why in this book we are bringing you 50 delicious and irresistible bean recipes that are simple to make and delicious down to the very last bite.
Bean recipes are great for every season as they can be made as a refreshing cold salad for the warmer days or as a warm bowl of soup, chili or gravy for the colder days. Play around with the recipes provided in this book to create a recipe that matches your mood. Within this book you will find amazing recipes that are simple to make such as:
1. Cauliflower and fennel beans
2. Bean Pasta
3. Beans with avocado
4. Black bean soup
5. Italian beans
6. Quick southern Style Baked Beans
7. Bean Oatmeal Chocolate Chip Cookies
8. Bean Chili with Pork Salsa
9. Kidney Bean Salad
10. Tomato in White bean Herb Sauce
So, what are you waiting for? Grab this book and get cooking!
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Cooking with Beans 50 Irresistible Bean Recipes - Donna K Stevens
Recipe
Black Bean Chili
Serves: 4
Ingredients
4 tablespoons of olive oil
3 cups of onions, diced
2 tablespoons of espresso powder
2 tablespoons of chili powder
2 tablespoons of powdered cumin
28-ounces of canned tomatoes, diced
Quarter cup of honey
1 teaspoon of minced garlic
6 cups of canned black beans
250 ml of water
Half a tablespoon of salt
2 dashes of powdered chipotle chili
One dash of cinnamon powder
Recipe
1. Take a large sauce pan and over medium flame, add in oil and let it heat up.
2. Add in the chopped onions along with garlic and let it caramelize over medium heat, stirring constantly to ensure it doesn’t burn.
3. Add in the chili powder along with the espresso powder. Let the mixture cook for another minute.
4. Add in canned diced tomatoes along with the honey and mix well.
5. Reduce heat, cover the pan and let the contents of the pan simmer for thirty minutes.
6. Add in the cooked beans along with the water and other spices. Mix well.
7. Raise the heat to high and let the mixture reach a boil. Once a boil is achieved, reduce the heat and let the mixture simmer for another thirty minutes. Make sure that you keep stirring often so as to ensure that the contents don’t stick to the pan.
8. When the mixture has reached your desired consistency, take it off the flame and serve!
Slow cooked tomato and white beans
Serve: 3
Ingredients
1 cup of heaping navy beans
1 and a half liter of water
1 large carrot, chopped
1 large onion, chopped
Couple of thyme sprigs
One or two rosemary sprigs
One or two sprigs of sage
1 teaspoon sea salt
3 slices of bacon, chopped
4 tablespoons of olive oil
1 small to medium large onion, chopped
4 tablespoons of minced garlic
Quarter teaspoon of sea salt
Half a kilogram of tomatoes, diced
8 tablespoons of pureed tomato
One sprig of thyme
Quarter teaspoon of pepper
Recipe
1. In order to prepare the beans, soak them in a saucepan or large bowl of water. The level of water should be higher than the level of beans. Leave the beans to soak for at least 12 hours.
2. In the morning, take the beans soaked in water and drain them. In the same saucepan, add in the 1 and a half liter of water along with the chopped carrots and the chopped large onion along with the sprigs of thyme, rosemary and sage, chopped. Make sure to save one sprig of thyme for the sauce.
3. Let the contents come to a boil. Once a boil is achieved, reduce the heat and let the contents simmer, partly covered, for about 40 minutes to an hour till the beans are partially done. Add in the 1 teaspoon of sea salt, and bring back the pan to a simmer until the beans are done to your desire. This should take up to an hour more.
4. While the beans are cooking, you might want to start preparing the sauce. Take a skillet and add oil to it. Let the bacon cook in this skillet till crisp, approximately 8 minutes.
5. Add in the medium onion, chopped and continue cooking till onions have caramelized, they should have become golden and crisp.
6. Add in the 4 tablespoons of garlic along with the quarter teaspoon of sea salt along with the quarter teaspoon of pepper. Continue cooking, still continuously, for two to three minutes.
7. Add in the diced tomatoes along with pureed tomatoes. Now add in the chopped sprig of thyme, mix well and let the contents simmer for about half an hour. Make sure to keep stirring so as to prevent the sauce from sticking. The sauce is done when it has reached your desired