Sunday, June 27, 2010

Meatless Monday: Pulses and Beans

Pulses and beans are a good source of protein and they are rich in fibre. They also contain:
  • B Vitamins: necessary for healthy brain and nerve cells, normal functioning of the skin, nervous and digestive systems.
  • Calcium: good for strong bones and teeth.
  • Potassium: helps reduce the risk of high blood pressure and stroke.
  • Folate: a B vitamin that our bodies don’t produce. Dry beans are our single best source of this important vitamin which helps protect against heart disease and cancer.
(One serving of beans fills many dietary requirements, including 32%DV of folate, 9%DV of potassium.)

And for a quick and easy comparison:

Amount: 4 ounces
Calories: 306
Fat grams: 20
Protein grams: 23
Fiber in grams: 0

Amount: 8 ounces [twice as much as the beef above]
Calories: 227 [discount by 10% due to high fiber content]
Fat grams: .09
Protein grams: 17.9
Fiber in grams: 15

So here are a few recipes for you to try:

Canyon Ranch Bean Salad
1/4 cup/60 ml red wine vinegar
2 tbsp olive oil
1/2 tsp salt
3/4 tsp black pepper
1 large head romaine lettuce, chopped
1/2 cup/50 g diced cucumber
1/2 cup/50 g diced red bell pepper
1/2 cup/50 g diced yellow bell pepper
1 diced carrot
3/4 to 1 small red onion
1/4 cup/30 g diced black pitted olives
3/4 tsp chopped fresh oregano
2 tsp chopped fresh basil
3/4 cup/115 g diced tomato
1 cup cooked white beans (home-cooked or canned, rinsed and drained)
1 cup cooked garbanzo beans (home-cooked or canned, rinsed and drained)
1/2 cup chopped hearts of palm

In a small bowl, mix vinegar, oil, salt, and pepper. Beat well. In a large bowl, combine remaining ingredients. Add salad dressing and toss lightly. Divide equally among 4 salad bowl.

*I've stayed at the Canyon Ranch before (BLISS) and highly recommend this wonderful summer salad. IT's a great way to get some veggies; I also add spinach when I have it on hand.

Mung Bean Casserole

½ cup (3 oz, 75 g) dried mung beans
4 - 6 medium potatoes
Oil for frying
1 onion, sliced and chopped
2 large carrots, sliced
2 large sticks of celery, sliced
4 - 6 mushrooms, sliced
2 cups (16 fl oz, 480 ml) vegetable stock
½ tsp. miso (if available)
salt and pepper to taste

Cover the mung beans with about three times their volume of cold water, and leave to soak overnight.

Pre-heat oven to 200C.
Drain and rinse the beans. Add them to a pan of boiling water. Boil rapidly for ten minutes, then turn down the heat and let them simmer for another ten minutes or until completely cooked. When ready, drain the beans and rinse in a sieve under running water.

While the beans are cooking, peel the potatoes and cut into quarters. Boil in salted water for about ten minutes, or until they're just beginning to soften.

Heat the oil in a pan. Add the onion, and cook gently for a few minutes. Then add the carrots, celery and mushrooms. Continue cooking until the vegetables are starting to become tender. Add the stock, miso and seasoning, and cook for another five minutes.

Add the cooked beans, potatoes and vegetables to an oven dish. Cook in the oven, covered, for 30 minutes.

Chili Non Carne
From Planet Organic

125g/4 1/5 oz/3/4 c dried pinto beans
2 tsp lemon juice
1 strip of kombu (if you have it, helps with digestion)
1TBSP olive oil
1 lg onion
2 garlic cloves
175g/6oz tempeh, cut into small cubes
1 orange or red pepper, deseeded and chopped
480g/1 lb/3 1/2 c chopped tinned tomatoes
1/2 tsp chili powder
3/4 tsp salt
175g/6 oz grated Cheddar cheese

Put beans and lemon juice in medium saucepan, cover with warm water and leave to soak overnight.

Drain and rinse the beans. Return them to pan and add 570ml/20 fl oz/2 1/2 c water. Bring to boil over high heat and boil for 10 minutes, skimming any scum that rises to the surface. Reduce heat to low, add kombu and cook covered for 2 hours until soft.

Meanwhile, heat a lg saucepan over mdm-high heat and add olive oil. When oil is hot, add the onion and cook until light browned. Add the garlic and cook, stirring for a further 2 minutes. Stir in the tempeh, orange pepper, tomatoes and chili powder.

Mash together the beans, kombu and cooking liquid and add to the tempeh mixture. Cook, covered for 1 hour, stirring occasionally, until well cooked and the flavours have come together.

Stir in the salt and sprinkle the chili generously with the Cheddar. Serve with corn chips if desired. :)

No comments:

Post a Comment