You guys interested in bean recipes?

[Burdle]

Hi, All. Happy Easter. I have quite a few bean recipes that are SBD friendly. I've been a vegetarian for over 10 years, and am good at making recipes conform to my diet, which is now SBD! I'd be happy to post some, but the few recipes I have posted so far aren't getting much response. I don't mind posting them, but I don't want to waste my time. I could just save them for the vegetarian cookbook I am writing...
I think many of you are not eating enough beans. They make a great substitute for grains, and are allowed on SBD. I'm in my 4th month of P2, and eat very few grains. I eat beans instead. Remember, I am a vegetarian, so I am not eating any animal protein to keep me from being hungry all the time. And, I don't eat soy, but can eat most other beans. I only post recipes on this forum if they are recipes I would serve to company. Some are very simple, others a bit more complicated. My family and friends eat them all the time. Even if you don't care much for beans, these recipes just might change your mind.
So, you guys and girls let me know if you are interested.
Regards,
Burdle
172/150/130 started 1/5/04

[crash]

one of my favorite black bean recipes:

slice up an onion, sautee in a little olive oil. add 1/2 cup of broth (swanson's veg. broth is highly rated by Cook's Illustrated) and 1 can of black beans. throw in some herbs or spices (cumin, oregano, paprika, chili powder, whatever). cook till the broth has reduced nearly completely (don't burn your pan!).

these are great on eggs with a little salsa, as an excellent side dish (try them with a little LF feta as a side to shrimp or chicken) and more.

[Burdle]

OK, here goes. What better way to introduce beans than a recipe for dessert! Personally, I can't eat sf/ff chocolate pudding. Too much cornstarch for me, altho I love it. Took me 2 weeks to figure this one out, the first time I made it, I thought it had a very strange taste. Turns out it was the vanilla I bought at Trader Joe's. Don't care for it at all. I'm going back to the regular stuff from the grocery store. I am also going to find the other 2 bean recipes I previously posted and add them to this thread. I've changed the Greek Lima Bean recipe a litte to include more water and a longer baking time.

CHOCOLATE WALNUT BEAN PUDDING

For 2 servings:
1 oz. Toasted walnut pieces
1 c. white beans (baby navy, white kidney beans, any mild flavored white bean), mashed
1 ½ tsp. Unsweetened cocoa powder
¼-1/2 tsp. Vanilla
¼ c. water
8-10 drops liquid Stevia sweetener or artificial sweetener of choice

Mix cocoa powder with a small amount of water in small sauce pan. Add remaining water and mashed beans. Cook on medium-low heat until creamy, 5-7 minutes. Pudding will be a bit lumpy because of bean skins, this can be avoided by using a blender on beans before adding. Stir in vanilla, add sweetener to taste. Divide into 2 portions, sprinkle with toasted walnut pieces. Serve warm.
This recipe makes 2 small servings, but if eaten slowly, quite satisfying.
The pudding skins over quite quickly, this disappears when stirred.
P1, P2 & P3

LARGE LIMA BEANS (GREEK BEANS)


1 jar Trader Joe’s Bruschetta (the one that has 1.5g fat/serving), contains 11 servings
1 lb. Dried large lima beans, sorted, washed and cooked according to directions, but slightly undercooked (can use canned, rinsed and drained), contains 13 servings according to bag, I only get 10).
12 oz. water

Gently stir together the bruschetta and beans. Rinse bruschetta sauce jar out with 12 oz. water and stir water into beans. Gently place beans in ovenproof cassarole. To make beans creamer, sprinkle 2 tbs. olive oil on top. Bake at 350 until beans are hot and bubbly, about 1 1/2-2 hours. The longer these cook, the better they taste, but you can eat them without the added water and baking time.
Can be served hot, warm or cold. We like it best warm with shredded low fat cheddar cheese.


Original recipe for the above recipe:

www.faliraki-info.com/food/gigantes.htm

Gigantes (Lime Beans)
(Large elephant Beans)


1 lb. Lima Beans
1 sliced onion
3 cloves chopped garlic
¾ c. olive oil
4 ripe tomatoes
3 sliced carrots
celery
chopped parsley
salt
pepper
Soak the beans in water overnight. Boil them until soft and strain them well. Peel and chop tomatoes and add the salt, pepper, olive oil, celery,c arrots and parsley. Spread beans in a pan and cover them with the mixture. Bake for about 40 minutes in the oven.
P1, P2 AND P3

MUSHROOM, BEAN AND BARLEY SOUP

per serving:
1/2 c. cooked white beans
1/2 c. cooked barley
1/4 lb. sliced fresh button mushrooms
1 c. water

Add all ingredients in saucepan, heat until it comes to a boil, simmer until mushrooms are cooked. Very hearty and filling. Can add some chopped fresh parsley as garnish.
P2 and P3

[Burdle]

Oops, I forgot, don't forget to stir the chocolate pudding constantly while cooking!!!!!!!!!!!!!!!

[Heidi]

Thank you so much for the grat recipes! I'm starting this diet this week with my husband, and he does not like vegetables. He loves beans though, so this works out great!
I do have one question: in the recipe fo LARGE LIMA BEANS (GREEK BEANS), is it good for Phase 1?
Thank you so much!
Heidi

[Burdle]

Yes, Heidi, it is fine for phase 1, but remember, all, a serving of beans is 1/2 cup. You'll be tempted with the lima beans to eat the whole pot. My nephews call them 'Pizza Beans'!

[Burdle]

Beans, beans and more beans. Just wanted to let you know that I was at a plateau for 5 weeks. Last week I replaced grains with beans, and have lost 2 lbs. Guess I am more grain sensitive than I thought!
Today, let's talk 'cooking beans'. Both SBD books say that cooked dried beans have a lower GI than canned. I also find them MUCH less gassy than canned. I have been cooking dried beans for 20 years (no, it just seems like it takes that long to cook some varieties!). The following is a recipe for cooking beans from a small article that appeared in the Chicago Sun Times Parade Magazine more than 20 years ago. It was written by Julia Child: Sort beans. This is very important. Beans are sized by passing them thru a screen-like device that separates them into different sizes. Stones the same size can also pass, so SORT THEM FIRST! I remove any damaged beans. Rinse the beans in seive or collander under running cold water. Put in large stock pot and cover with cold water. I use a 4 liter pot for a pound of beans, and fill it almost to the top with water. Bring pot to a boil. Turn off heat and cover, let beans soak in hot water for 1 hour. Drain, rinse both beans and pot, put in pot again and fill with fresh cold water. Bring to boil, reduce heat to a bare simmer and cook uncovered until tender, stir occasionally. Different beans take different amounts of time to cook. The only beans that must be soaked overnight are whole green mung beans ( available at most Oriental Markets), and fava beans, which are not ok for SBD. Do not use the above method for lentils or split green mung beans or split peas. They fall apart too quickly. After cooking, I let the beans cool in a collander, then pack them for the freezer in zip sandwich bags, 1/2 cup per bag, I put as many bags as I can fit into a quart zip freezer bag. Don't forget to mark the bag!!! I only cook beans by the pound. Takes too long to cook otherwise. I cook limas for the Greek Lima Bean recipe 2 lbs. at a time or I would be making them every week! It is a little crowded, but I use the same pot for 2 lbs. as for 1 lb.
If you have a lot of trouble with gas from beans, half way thru cooking, drain beans again, rinse and start over with cold water. The gas leaches into the water and goes down the drain. If you are just starting to eat beans, introduce them into your diet slowly, a tablespoon at a time so your insides gets used to that type of fiber. Have 1 tablespoon one day, 2 the next, etc., until you are safely up to 1/2 c. I eat 1/2 cup 2-3 times a day, with meals or as a snack and very little gas. The Greek lima beans are GREAT with cheese melted on top for breakfast or a snack. Weird, but wonderful...
Crash, thanks for your black bean recipe. It is much different than mine:
for 2 servings, use 1 cup cooked black beans. Add 1/2 cup or more of water, 1 clove crushed garlic, and 1 tsp. ground cumin. Bring to a boil, turn down to a simmer and cook slowly until it is the consistancy you desire, about 5 minutes or less. Depends on how thick you like your soup. You must cook this soup a little, or you end up with beans on the bottom and water on the top! Tastes like Panera's black bean soup.
Tomorrow, Chicpea Velvet soup. Yum!
Burdle
172/148.8/130 started 1/5/04
P.S. Sorry, I don't have any lentil recipes. Don't do too well with them, so never made them myself (food allergies).

[Burdle]

Hi, JPM. Any bean recipe can be made with canned beans instead of making dried beans. Rinsing canned beans before using helps make them taste better. Personally, I would never use the liquid from canned beans, those little beans have been soaking in that for who knows how long, and the nitrogen that causes gas has leached from the beans into the liquid...need I say more?
The following recipe came from the back of a bag of chickpeas (garbanzo beans) that I bought more than 20 years ago at GNC, back when the only place you could find chickpeas was at a healthfood store, and when GNC sold some pretty interesting food products. I made this for our 25 wedding anniversary party and no one could figure out what it was made from, but everyone loved it. You will note that the recipe calls for overnight soaking of the chickpeas, but I use the method of bringing them to a boil and soaking for 1 hour in the hot water. It works just as well. The original recipe also says this makes 4 servings, but on SBD with 1/2 cup chickpeas as a serving, it makes many more small servings.

CHICKPEA VELVET SOUP

1 ½ cups dry chickpeas
1 cup onion, chopped
1 clove garlic, minced
1 tbs. Safflower oil (or any allowed oil)
6 cups water (add more if needed during cooking)
2 tbs. Soy sauce (or less)
¼ cup chopped parsley
¼ cup chopped peanuts (optional)

Combine chickpeas and enough water to cover; refrigerate overnight. Drain. Cook onion and garlic in oil for 2 minutes, add chickpeas, soy sauce and 6 cups water. Bring to the boil, reduce heat, cover and simmer for about 3 hours. Pour into blender and process until smooth. Reheat and serve with parsley and peanuts.
P1, P2 and P3

[KatEyes]

Can you use frozen limas? I really can't stand canned beans. I think it comes from being spoiled on my parents' veggie garden. Those canned veggies are usually full of salt and most of the nutrients are not as potent.

[Burdle]

Hi, KatEyes. Honestly, I don't really know, never tried to make it with frozen. There is quite a difference in taste and texture between dried cooked limas and frozen. Frozen are more like a green veggie. I centainly wouldn't bake it for 2 hours with frozen, maybe only 1/2 hour to heat them up. Let us know if it works.
Burdle

[LisaMarie123]

Hi Burdle,

Thanks for the bean recipies, and for the super instructions on how to cook them and all. It will help alot, as I was wondering all of that. I'm gonna try that chocolate walnut bean pudding. Hey, do you have any idea why pinto beans aren't allowed until Phase 2? I like refried beans and can't have them yet.

Keep the recipies coming!

Lisa

[Burdle]

The South Beach Diet Good Fats Good Carbs Guide lists pinto beans as good, another change from the SBD Book and the Guide. It lists canned re-fried fat free beans as good, too.
Burdle

[zika]

Thanks Burdle for all your info about the "beans"...... its great to get all this recipes!
For Mags I have a nice Lentil Soup recipe which we love:
Spicy Lentil Soup:
1 tbsp Oil
1 cup chopped onion
3/4 cup diced green pepper
3/4 cup diced red bell pepper
4 cloves, finely chopped
6 cups water
1can diced tomatoes
2 cups dried red or green lentils, rinsed and drained
2 tbsp red wine vinegar
11/2 tsp cumin
11/2 tsp salt
1 tsp paprika
1/4 tsp red pepper flakes
Heat oil in a dutch oven over medium heat. Add onions, bell peppers and garlic; cook for 2 minutes. Add remaining ingredients (water through red pepper flakes) Bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until lentils are tender, about 25 minutes!

[Burdle]

Here is a recipe for an alternate to chili. This one came off a bag of Arrowhead Mills Organic Pinto Beans about 20 years ago. You can use either canned beans or my method for cooking the beans, too. I never use the cooking liquid as an ingredient in a recipe because of the nigrogen in the liquid, but you can if you wish. Fresh or canned tomatoes can be used, but if using canned, drain first and just use the tomatoes.

COWPOKE BEANS

2 cups pinto beans, soaked overnight
1 tsp. Salt (optional)
2 tbs. Vegetable oil
1 large onion, chopped
1 ½ tsp. Chili powder
1 clove garlic, minced
1 cup tomatoes, chopped
½ tsp. Ground cumin
1 cup water or cooking liquid
Cook beans for 1 ½ -2 hours until tender with enough water to keep covered. Drain. Heat oil in skillet, add onions and saute’ gently for 1 minute. Add remaining ingredients, simmer 1 hour.

Burdle
172/147.4/130

[Burdle]

Here's a recipe that I posted way back in the beginning of Feb. for fennel salad that I have also made with kidney beans. This is the only recipe I have for cold bean salad. Almost any bean will work, except perhaps ones that fall apart like lentils. I amke this cold summer salad once a week in warm weather.

FENNEL SALAD
1 small fennel bulb, cored and diced
1 small red onion, thinly sliced or diced
1 large ripe red tomato or 3 ripe plum tomatoes, diced
2 tbs. red wine vinegar or raspberry vinegar
2 tbs. olive oil (optional)
1 cup cooked kidney beans (optional)
Fennel is a veggie that tastes a little like licorice and looks like pregnant celery.
Use a small fennel bulb as the small ones are more tender than large ones. Remove the celery-like stems and dill-like leaves. You can use the leaves as a decoration, they are edible as are the stems, but the stems are tough.

Mix all ingredients in bowl, let marinate for at least one hour in the refrigerator, stir occasionally. Stays 1-2 days in the fridge, if it lasts that long, altho it does taste better the first day. Can make in larger quantity.