Legumes are not only a great source of protein but they have calcium, zinc, folate, iron and selenium. Many Asian cultures eat more soybeans than Westerners, which has led researchers to study their low rates of heart disease and diabetes. Wonderfully versatile, beans are used in almost every type of cuisine. Benefit your heart and make fantastic recipes that star legumes.
Breakfast
It will surprise many that beans can be eaten for virtually every meal. Start your mornings with a traditional Mexican meal of huevos rancheros. Open 1 can of black beans and heat. Fry two eggs sunny side up. Layer a corn tortilla with beans and egg. Top the dish with fresh salsa and some cilantro. Tofu scramble is a popular dish for vegetarians, but meat-eaters love this dish as well. Crumble one block of firm tofu and saute in a pan of virgin olive oil. Mix in onions, bell peppers, spinach and feta cheese and serve. Likewise, a tofu fruit smoothie is a wonderful meal on the run. Blend 1 frozen banana, 1/2 cup of strawberries, 1 cup soy yogurt, and 1/2 cup tofu. For those who are skeptical, you won't even taste the tofu.
Snacks and Lunch
Prepare a Mediterranean-inspired snack with hummus, feta and carrot sticks. Hummus can be purchased from the grocery or made at home with chickpeas and olive oil. Make a bean salad and wrap it in lettuce leaves when you start to have hunger pangs (see References below). Delight in an unbelievable lunch of navy bean soup with a dollop of low-fat sour cream. Curried lentil soup is also delicious and easy to make. Bean chili can be dressed up with cheese, onions, salsa, low-fat sour cream and avocados. Other meals include black bean empanadas, red curry tofu, enchiladas with beans and baked beans.
Dinner and Dessert
Take a page from Italian cooking for your next party and serve bean dip. Soak 1/2 lb. uncooked cannelloni beans overnight. Rinse and boil in new water for 25 minutes or until soft. Drain and mash with 1 cup extra virgin olive oil and 2 cloves of minced garlic and serve instead of butter. Black bean burgers are hugely popular. Find them at any grocery and serve up amazing burgers at your next barbecue. People won't even miss the meat. Some people forget that green beans are in fact beans. Instead of using fatty condensed mushroom soup for your green bean casserole, make a roux with olive oil or margarine and flour. Mix in a variety of mushrooms and allow to cook. For added consistency, use one can of vegan mushroom soup. For a simple dessert, soak 1 lb. garbanzo beans overnight. Drain and mix with 2 tbsp. canola oil and 2 tbsp. sugar. Place on a pan and cook at 350 degrees F for 45 minutes. Take them out and mix with a generous helping of cinnamon and salt. Other desserts include tofu cheesecake, tofu coconut cake and rich tofu chocolate cake. With all the great techniques for cooking beans, it's a surprise that they're not used at every meal. Give yourself great nutrition and fiber and make beans your go-to meal.
Tags: beans overnight, every meal, , low-fat sour cream, mushroom soup, sour cream, virgin olive