03 May 2008

Beans

While living in Florida I was working on increasing my bean intake as a transition into vegetarianism.  When I realized my gluten sensitivity my use of beans expanded more.  While living with the Worlds Best Soap Maker I tended to eat whatever was on the menu for the evening.  

Now that I'm responsible once more for my every meal and I'm living with a vegan, I'm diving with renewed energy into the bean goodness.

Take the dive with me.  Beans for every meal of the day!

Breakfast
Tofu scramble: (don't let the dreaded 't' word scare you off)

Garam Masala Tofu Scramble Recipe
As found on 101 Cookbooks.

Cut the onion/fennel thinner than you would for a slaw - extra thin, but not quite whisper thin. You can buy garam masala spice blends, or make your own from spices like cardamom, cloves, cumin, and cinnamon. On the tofu front, I actually like to use a firmer tofu which lends more structure in the end, softer water-packed work as well but lend a looser, and in some cases creamier texture.

    a splash of olive oil
    couple pinches of salt
    1 1/2 teaspoons garam masala spice blend
    1 medium onion, halved and cut into thin slices
    1/2 medium bulb fennel, cut into very thin slices
    1/4 cup dried cranberries, chopped
    12 ounces extra firm organic tofu, crumbled
    1/4 cup chopped cilantro
    1/3 cup pistachios, chopped

Add the olive oil to a big pot over med-high heat. Stir in the garam masala, and then quickly add the onions and fennel.

Stir in onions and salt and cook until the onions soften, just a minute or two. Now it's up to you in regards to how long you'd like to let the onions cook - it you are in a rush, just cook them for a few minutes until they soften. If you have a bit more time, let them start to caramelized and darken. Stir in the cranberries, cook them for thirty seconds and add the tofu. Stir and stir to combine the tofu with the other ingredients. Remove from the heat and stir in the cilantro and pistachios. Taste and add more salt if needed.

Serves 4.'

Lunch
Bean Sprout Salad
Start with your leafy green of choice.  
Add veggies and dressing.  
Top with Bean Sprouts.  

Fast food, hurrah!

Dinner
Chickpea Dinner aka: Channa Masala

2 Tablespoons oil/butter
1 Teaspoon Cumin
3 Clove buds
3 medium Bay Leaves
3 cloves garlic
1/2 large onion
2 largish tomatoes
4 Sprigs mint
1 can Chickpeas
Curry powder mix 2 Tablespoons by taste

Heat oil.  Fry cumin, clove, bay.  Then add garlic and onion. Fry until browned.  Add tomatoes.  Cook down with lid until tomatoes are broken down.  Blend mint with some onion. Add to pot.  Add chickpeas and cook 10-15 minutes.  Add Curry powder.  Cook off any extra liquid if needed. Can be eaten on it's own or Served with Basamati Rice and cucumber yogurt.

Vani, Thank you for this recipe and all of your cooking lessons.


Deserts
Amazing Black Bean Brownie Recipe as found on 101 Cookbooks

For those of you who have a hard time tracking down agave nectar (which is becoming much more readily available) substitute honey 1:1 for the agave nectar. Ania's head notes encourage you to keep these brownies in the refrigerator, they will slice much better if refrigerated several hours or preferably overnight. I used instant coffee this time around, but you can find natural coffee substitute at many natural food stores.

    4 ounces unsweetened chocolate
    1 cup unsalted butter
    2 cups soft-cooked black beans, drained well (hs: canned is fine)
    1 cup walnuts, chopped
    1 tablespoon vanilla extract
    ¼ cup (granulated) natural coffee substitute (or instant coffee, for gluten-sensitive)
    ¼ teaspoon sea salt
    4 large eggs
    1½ cups light agave nectar

Preheat the oven to 325°F. Line an 11- by 18-inch (rimmed) baking pan (hs note: or jellyroll pan) with parchment paper and lightly oil with canola oil spray.

Melt the chocolate and butter in a glass bowl in the microwave for 1 1/2 to 2 minutes on high. Stir with a spoon to melt the chocolate completely. Place the beans, 1/2 cup of the walnuts, the vanilla extract, and a couple of spoonfuls of the melted chocolate mixture into the bowl of a food processor. Blend about 2 minutes, or until smooth. The batter should be thick and the beans smooth. Set aside.

In a large bowl, mix together the remaining 1/2 cup walnuts, remaining melted chocolate mixture, coffee substitute, and salt. Mix well and set aside.

In a separate bowl, with an electric mixer beat the eggs until light and creamy, about 1 minute. Add the agave nectar and beat well. Set aside.

Add the bean/chocolate mixture to the coffee/chocolate mixture. Stir until blended well.

Add the egg mixture, reserving about 1/2 cup. Mix well. Pour the batter into the prepared pan. Using an electric mixer, beat the remaining 1/2 cup egg mixture until light and fluffy. Drizzle over the brownie batter. Use a wooden toothpick to pull the egg mixture through the batter, creating a marbled effect. Bake for 30 to 40 minutes, until the brownies are set. Let cool in the pan completely before cutting into squares. (They will be soft until refrigerated.)

Makes 45 (2-inch) brownies.

Reprinted with permission from Baking With Agave Nectar: Over 100 Recipes Using Nature’s Ultimate Sweetener by Ania Catalano. (Ten Speed Press 2008)

Gluten Free Chocolate Chip Cookies
 
1 cup    Gluten Free Bean Flour Bread Mix
1/2 tsp.     Baking Soda
1/2 cup     Chocolate Chips
2/3 cup    Soft Margarine or Butter
2/3 cup    Granulated Sugar (White or Brown)
1 Egg    
1 tsp.    Vanilla


In bowl, stir together bean flour bread mix, and baking soda.
In mixing bowl, cream together margarine and granulated sugar. Beat in egg and vanilla until light and fluffy. Stir in dry ingredients until blended. Fold in chocolate chips.
Drop by heaping tablespoonful (15ml), about 2 inches apart onto nonstick sheets.
Bake in 350F (180C) oven for 10 to 12 minutes or until golden brown.

Makes 16 cookies.


Web Resources

Botanical info

History of the Legume

2 comments:

ADRENALINE JUNKIE. said...

Hey, I just dropped in to see how the world was treating you. I didn't know you were celiac too. Hmmmm small world or genetics? I hope your having a good day and keeping your chin up.

Brian

Liz@pursuitofjoy.net said...

Definitely genetics.

We should tell the rest of the family.