Burdle's 'you guys interested in bean recipes?' edited

[rhales199]

Citrus and Black Bean Salad from SparkPeople.com this is a P2 recipe
1 grapefruit, peeled and sectioned
2 oranges, peeled and sectioned
1 16 oz. can of black beans, drained and rinsed
1/2 cup red onion, chopped
1/2 avocado, sliced
2 tablespoons lemon juice
black pepper to taste
Combine all ingredients. Serve at room temperature. Makes 4 servings.

[rhales199]

Sweet & Sour Cabbage & Bean Soup makes 4 1 ½ c servings. from electric company mailer P2, or P1 w/o carrots
1 TBSP olive oil
1 lg onion, finely chopped
2 carrots, sliced
1 lg stalk celery, sliced
1 tsp caraway seeds
2 cups chopped green cabbage
2 cups water
1 TBSP brown sugar (can use reg Splenda & sf Maple Syrup (beachiest); splenda brown sugar; or, this is such a low amt that regular brown sugar would probably be okay. It’s up to your personal preferences)
1 can (15 oz) tomatoes, no sugar/ salt added would be best (me, I would use diced tomatoes)
1 can (15 oz) white beans, drained & rinsed
1 TBSP cider vinegar
1/4 c chopped parsley
**I bet garlic would also be good....
Heat oil in lg saucepan over med heat. Saute onion in oil 3 mins. Add carrot & celery, saute 3 mins. Add caraway seeds; cook, stirring 1 min. Stir in cabbage, water, & brown sugar, bring to boil, reduce heat, cover & simmer 5 mins. Stif in tomatoes w/ juice, breaking up tomatoes. Simmer, covered, 20 mins. Add beans & vinegar; simmer, uncovered, 5 mins. Stir in parsley & cook til heated through. Per Serving: Cals: 250, protein: 11 g, carbs: 42g, fat 4g, chol: 0mg, fiber: 10mg

[rhales199]

Rice and beans with Avocado—Main Dish Yield 6 servings (another one from a grocery store ad) P2
1 cup long grain brown rice
1 vegetable bouillion cube
2 cups water
1 (15 oz) can black beans, rinsed and drained
2 cups halved cherry tomatoes
2/3 cup diced peeled avocado (about 1 medium)
1/3 cup chopped green onions
1/3 cup (1 ½ ounces) shredded cheddar cheese
1 TBSP chopped ripe olives
¼ c loosely packed cilantro leaves
¼ tsp salt
¼ tsp freshly ground black pepper
Combine rice & water in med saucepan, bring to boil. Cover, reduce heat, and simmer 35 mins. Stir in beans, cook 10 mins or until rice is done. Place rice mixture in a lg bowl. Add remaining ingredients, tossing gently to combine.

[rhales199]

Fall Harvest Bean Salad- P2- from the back of a can of WEstern Family brand Dark Red Kidney Beans

@TBSP REd Wine Vinegar (I might try it with Apple Cider Vinegar)
1 TBSP Extra Virgin Olive Oil
2 cups (about 1 15 oz can) Dark Red Kidney Beans, drained
3 TBSP Walnut Pieces, Toasted
1 TBSP Chopped Cilantro
1/4 Cup Chopped apple

Combine in a bowl and seasonto taste w/ salt and pepper. SErves 2.

[penguin993]

Made this for lunch today, and it was GREAT! Suitable for P1, P2 and P3.

Warm Beans with Herbed Tomatoes and Goat Cheese (from "Vegetarian Recipes," by Better Homes and Gardens "Cooking for Today" line of cookbooks)

3 medium tomatoes, seeded and chopped (I used cherry tomatoes, cut in half)
1/4 cup snipped fresh basil
1/4 cup snipped fresh oregano
2 green onions, sliced (1/4 cup)
1 clove garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
1 15-oz can small red beans or kidney beans
1 15-oz can great northern beans or navy beans
4 oz semi-soft goat cheese or feta cheese, crumbled (1 cup)
Fresh basil sprigs, optional

In a medium bowl combine tomatoes, fresh basil, fresh oregano, green onions, garlic, salt, and pepper. Let stand at room temperature for 30 minutes to 2 hours. (Note: I couldn't wait, so I only let them sit for about 15 minutes. Still delicious!)

In a medium saucepan combine beans, undrained. (Note: I rinsed the beans instead and substituted one cup of chicken broth for flavor, since I'm not vegetarian. Vegetable broth would work great here.) Bring to a boil; reduce heat. Cover and simmer for 2 minutes or until heated through. Drain.

To serve, toss warm beans with tomato mixture. Sprinkle cheese over bean mixture. If desired, garnish with fresh basil. Serve warm. Makes 4 servings. Get extra mileage out of this recipe by chilling any leftovers and serve them as salad with warm tortillas (whole wheat in our case, of course!).

Nutrition information per serving: 304 calories, 22 g protein, 45 g carbs, 7 g fat (4 g saturated), 13 mg cholestrol, 558 mg sodium, 796 mg potassium

[rhales199]

Tuscan style Bean salad- from the back of a can of WEstern Family Great Northern Beans-- Ph Serves 4

3 cloves garlic, crushed
1/3 cup Red Wine Vinegar
1/4 cup Extra Virgin Olive Oil
1tsp Kosher salt
2 cups Great Northern Beans, drained

In med size bowl, combine garlic, vinegar, oil &salt. Add beans & toss.

[Burdle]

Chana Dal: the super-low GI food
by Burdle » Thu Dec 29, 2011 7:46 pm

I'm currently reading a book called The Glucose Revolution published in 1996. Some of the info in it is out of date, but the GI charts are very good as are some of the chapters. I wonder if any of you know about Chana Dal and can give me more info about it? The book says: 'Chana dal, the bean with the lowest glycemic index(G.I.=8), is a diet staple in India, but, as yet, it is still little know in the United States. Scientifically, chana dal is the desi type of Cicer arietinum. The chana dal bean looks just like yellow split peas, but when cooked, it doesn't readily boil down to mush the way split peas do. It is more closely related to chickpeas (garbanzo beans), but chana dal is younger, smaller, split, sweeter, and has a much lower glycemic index. In fact, you can substitute chana dal for chickpeas in just about any recipe.' I bought a bag this morning at my local international market and made my Mung Beans and Rice recipe which is burried somewhere in my sticky, with the chana dal instead of whole mung dahl, and it came out very well. It was much easier to make than using whole mung beans which have to be soaked over night, and split mung beans fall apart when cooked. The only problem: my local market only had a 4 lb. bag! I think I have enough for the rest of my life. Anyone have any SBD friendly recipies for chana dahl?
Thanks, All! Happy New Year and may your weight go down and your finances go up next year!
Burdle the Bean Queen
150.2/145.2/120, restarted SBD 12/12/11Check out my bean thread, "Burdle's
'You guys interested in bean recipes?', edited" in the Recipe and Food section of this Forum.
Burdle The Bean Queen
150.2/144.6/120 restarted 12/12/11

[Burdle]

From ami
Nice to see you around here! You're correct about chana dal. Here is a web page that talks about it: http://www.mendosa.com/chanadal.html
You can use any recipe for lentils or garbanzos anyway. For some reason I though chana dal was the same as lentils, but it turns out that they're related to garbanzos.

I have some Indian recipes in my Yahoo group posted long time ago by Indian members (notice the difference in spelling):
Chana Daal - P1
-- posted by jyoti

Daal is central part of almost any Bengali meal, whether it is served simply with rice and a chili omelet, or as part of a true feast. All daals are based round boiled lentils, of which Chana is just one variety.

Soak 1-cup chana daal in water for about 3-4 hours.
Drain the water and Grind it coarsely in the blender.

Also make a smooth paste of green chilies ( 2-3) and garlic ( optional).

Heat canola oil in a saucepan. Add mustard seeds . When the mustard seeds start to pop it means that the oil is hot and ready.
Add turmeric powder and green chili paste ( with or
without mashed garlic).
Add the coarsely grind chana daal to it. Make sure the heat is on low-medium flame. Cover
the saucepan and keep stirring occasionally.
Add salt , cumin powder( 2 tsp) and 2 tsp of lemon/lime juice to it.

On average you need to cook for about 15 minutes on medium flame.
Finally add coriander or parsley.

If you do not want to add green chili paste just add chili powder.
================

Chana Daal Dhokla
-- posted by jyoti

Soak chana daal in water for 2-3 hrs. Grind it to a smooth paste. Add little water
while grinding.

Add garlic paste, ginger paste, chili powder, cumin powder, and coriander powder, salt.


Do not add lot of water to this ( not like the way u add when u have to make pan cakes).
It should have somewhat thick consistency.

take a container that has a flat bottom. brush oil to the bottom of the container.
transfer this batter into the container and steam them for about 15-20 minutes.

After cooling cut it into squares and serve with mint chutney or salsa.


Mint chutney:
Mint leaves ( 1 cup)
coriander leaves/ parsley ( 1 cup)
garlic - 2 cloves
salt
lemon/lime juice - 2 TBSP
green chilies - 3

Grind all the above ingredients in the blender with little water.
u can mix plain fat free yogurt in this chutney before serving or u can serve w/o the
yogurt too.
if u are serving w/o the yogurt u will have to add more water.
================
Chana Daal Pancakes - P1
-- posted by gilarose

Cook a cup of chana daal in water till soft.
Drain and add a cup of skim milk or soymilk,
1/8 teaspoon cardamom, a dash of salt and two packets of splenda. Cook for a few minutes
and serve it warm. It is a bit grainy. You 'd like it if you like the flavor of cardamom.
==============
Chana Daal - P1
-- posted by memento

Here's how I make mine. 1-cup chana daal with 3 cups chicken broth in a crock-pot for
a few hours. Sautee 1 whole onion in olive oil. Add 1 tbsp of spice, whichever kind you
like. I prefer hot curry powder or tikka masala. Sautee onion until as long as you like -
I prefer them a little bit "raw" still. Then dump the chana daal in and sauté for a few minutes. This makes enough for a couple of days.
============
Chana Daal - P1
-- posted by gilarose

Cook a cup of chana daal in water till soft.
Drain and add a cup of skim milk or soymilk,
1/8 teaspoon cardamom, a dash of salt and two packets of splenda.
Cook for a few minutes and serve it warm.
It is a bit grainy. You 'd like it if you like the flavor of cardamom.
================
This one is a different daal:
MUNGDAL DOSAI - P2
-- posted on SBD Forum by Gila
-- taken from Prevention forum, posted by radhamurali


Moong dal

Mungdal 2 cups
Rice 6 teaspoons
Onions 1 small
Ginger Piece (1 inch in length) 1 piece
Cumin Seeds (Cumin, Jeera) 21/2 teaspoons
Salt to taste
Olive Oil 6 tablespoons

Step 1: Wash and soak the dal and rice in enough water for about 2.5 to 3 hours.

Step 2: At the end of that time, drain water from dal and rice mixture completely.
In a processor, make into soft batter the following: dal, rice, green chilies, ginger, roughly chopped onion, salt.

While grinding the above you may have to add water periodically, a tablespoon or two
at a time. Do not add too much water in one go because the onion when crushed releases
liquid. Overall, you may have to add about slightly less than half a cup of water.

Remove the batter from processor and add cumin seeds. Mix well.

Step 3: Proceed with making dosas: Heat the dosa penam and when hot, pour a ladleful
of batter at the center. immediately, start spreading the batter (with the back of a round
shaped ladle) in a circular shape, of half a centimeter thickness. Basically, you should
start at the center and come to the edge as you are spreading the batter.

Drizzle about 1.5 teaspoons of oil and let cook until the edges slowly turn up (about 30
seconds after drizzling oil on the dosa).

Now turn over and drizzle about a teaspoon of oil and let cook for half a minute or so.

Now roll it up, with your fingers or fold it in half and remove.

Serve with sambar or any Indian chutney.
===
There you have it! I have NOT try them myself yet, but as I mentioned above, they are from "real"Indian people.
Enjoy your chana daal and let us know what you think of these recipes.Ami in OH
ami

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Edit postReport this postReply with quote Re: Chana Dal: the super-low GI food
by Burdle » Sat Dec 31, 2011 2:22 pm

Thanks, Ami. The bag I bought had it spelled dahl, as did the book. The bag had under Chana Dahl, desi chickpea. My cousin was over yesterday and I served the cassarole, she liked enough to as for the recipe. I also gave here some of the chana dahl...had to give some of it away! Her husband, of course, wouldn't even taste it.
Burdle The Bean QueenCheck out my bean thread, "Burdle's
'You guys interested in bean recipes?', edited" in the Recipe and Food section of this Forum.
Burdle

--------------------------------------------------------------------------------

Chana Dal: the super-low GI food
by Burdle » Sat Dec 31, 2011 2:23 pm

Most of the recipes you posted are for pancakes. I prefer not to fry, I'd rather cook the dahl in water or veggie broth.
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Chana Dal: the super-low GI food
by Burdle » Thu Jan 05, 2012 1:29 pm

I just baked cookies with chana dahl. I was so inspired by recipelovers thread about muffins made with beans, I figured, why not try? The worst that could happen is that I would toss them. Well, they came out very good. Since I'm vegan, I use no eggs, so I adapted my almond agave cookie recipe for the chana dahl:
1/2 c. chana dahl, rinsed and cooked 45 minutes until tender, drain
1/4 c. almond butter (I use chunky)
3/4 tsp. vanilla extract
1/2 tsp. almond extract
3-4 tbs. dark agave nectar, to taste (I used 3 1/2 tbs.)
1/4 c. almond meal (a little less than 1 ounce)
1/8 tsp. fresh ground nutmeg or more of cinnamon
In food processor, pulse chana dahl until smooth. Mix together almond butter, agave nectar and extracts. Add almond meal to processor, pour almond butter mixture on top, pulse until well mixed, scraping down sides of bowl as needed. I used my small cookie scoop (looks like a mini ice cream scoop) and made 30 1/2 round mounds of dough. Place on silpat lined cookie sheet or jelly roll pan, flatten cookies to about 1/2" high. Bake at 325 degrees for 20-25 minutes until bottoms are browned and tops are starting to brown. Remove from oven and allow to cool in pan.
I'm allergic to cinnamon and I think the cookies would be really good with cinnamon. There is no bean aftertaste. I'm going to freeze the cookies, I don't think they would remain good in an air tight container at room temperature like the almond agave cookies. The raw dough is also safe to eat as it has no eggs. For my first batch, I made this recipe doubled and didn't flatten the mounds, so the insides are a bit too moiste, I'm letting them cool inside the oven as it cools down. Watch the bottom of the cookies so they don't burn.
Burdle the Bean Queen
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Chana Dal: the super-low GI food
by Magna » Thu Jan 05, 2012 1:33 pm

Sounds like these cookies would be fine in phase 1, too (in moderation). You might consider re-posting this in the "bean brownie" or "bean muffin" topic, with an explanation of what chana dal is.
MaleMagna
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by Burdle » Fri Jan 06, 2012 7:10 am

I posted to the bean muffin thread referring to this one yesterday. I will find the bean brownie thread and do the same. DH liked these cookies very much and suggested next time I make them with peanut butter. The texture of these is almost like a high butter peanut butter cookie, which are his favorites, altho these didn't crisp up like a regular cookie. I figure there are 5 servings of nuts in 30 of these small cookies, 1/2 C. of chana dahl cookes up to 1 cup, so limiting the bean serving isn't necessary, it is more the nuts and agave. I like to keep my agave consumption to 1 tsp. at a time or it raises my blood glucose, so 3 cookies, for me, equals 1 serving. I ate 3 or 4 (maybe 5) yesterday instead of a serving of brown rice, and lost 1/2 lb., first time I've dropped any weight in 2 weeks.
Burdle the bean Queen

[ami]

An Easy One-Pot Meal

Looking to save time cooking on a busy weeknight? Try preparing this healthy chili. Not only is the prep time quick, using a single pot means less time cleaning up later.

Beef and Bean Chili (Phase 1)

Description
Top this hearty chili with chopped scallions, reduced-fat sour cream, or grated reduced-fat cheddar cheese.

Prep time: 5 minutes
Cook time: 25 minutes

Makes 4 (1 1/2-cup) servings

Ingredients
1 tablespoon extra-virgin olive oil
1 pound lean ground beef
2 1/2 teaspoons chili powder, divided
1 teaspoon ground cumin
1 small onion, thinly sliced
2 garlic cloves
1 (28-ounce) can diced tomatoes
1 (15-ounce) can kidney beans, rinsed and drained
Salt and freshly ground black pepper

Instructions
Heat oil in a large heavy-bottomed saucepan over medium-high heat. Add beef, 1 teaspoon of the chili powder, and cumin; sauté until browned, about 5 minutes. Using a slotted spoon, transfer beef to a plate.

Add onion, garlic, and remaining chili powder to the same saucepan; cook over medium heat, stirring occasionally, until softened, about 3 minutes. Add tomatoes with juice and beans; cover and simmer 10 minutes, stirring occasionally.

Uncover, add cooked beef, and cook an additional 5 minutes, until liquid thickens slightly. Season to taste with salt and pepper and serve hot.

Nutritional information
Per (1 1/2-cup) serving:
350 calories
15 g fat (4.5 g sat)
25 g carbohydrate
30 g protein
8 g fiber
670 mg sodium

[Magna]

South Beach Franks 'n' Beans (aka Beanie Wienies)

Very much like the baked bean and hot dog dish you're used to, and very quick and easy.

Canned white beans like white kidney, navy, or cannellini, rinsed (red beans are fine but don't taste as authentic)
SBD-appropriate frankfurters of your choice (I like uncured chicken hot dogs, but any other kind that works for SBD is OK)
no-sugar-added ketchup
agave
paprika
allspice

You'll need half a cup of beans and one frankfurter per serving. Sprinkle the beans lightly with paprika and allspice, then add a small squirt of agave and a squirt of ketchup and mix until the beans are coated. Cut the frankfurter into chunks and add it to the beans, and mix again. Heat it or eat cold, whichever you prefer. You might also like it hot with some shredded cheese on top.