Monday, May 7, 2007
USING BEANS IN EVERYDAY RECIPES-- A SOUP AND A DIP (2 WW CORE PLAN RECIPES)
Here are two bean recipes we've been enjoying in the last couple of days:
BRYANNA'S EASY BLACKEYED-PEASY DIP (WW CORE PLAN COMPATIBLE)
This dip is inexpensive, a bit spicy, creamy, and full of fiber! I like using blackeyed peas because they don't need to be soaked, and they cook quickly.
2 1/2 cups drained canned or cooked blackeyed peas
1/2 of a 12.3 oz. box extra-firm SILKEN tofu (regular or lite)
1 1/2 Tbs fresh or organic bottled lemon juice
1 1/2 tsp salt
1/2 tsp. garlic granules
1/4 tsp sugar
3/4 cup chunky no-sugar tomato salsa (medium to hot)
2 large green onions, chopped (white and green)
2 Tbs vegan "bacon bits"
Place the drained blackeyed peas, tofu, lemon juice, salt, garlic granules, and sugar in a food processor. Process until smooth. Add the onions and pulse. Add the salsa and soy bacon bits and pulse again. Scoop into a bowl. Cover and chill. Serve with baked tortilla chips, wholegrain bagel or pita chips, or raw vegetable dippers.
Yield: 3 1/2 cups
Nutrition (per 1/4 cup): 52.9 calories; 11% calories from fat; 0.7g total fat; 0.0mg cholesterol; 285.6mg sodium; 137.8mg potassium; 8.1g carbohydrates; 2.3g fiber; 1.8g sugar; 5.8g net carbs; 3.9g protein; 0.7 points.
BRYANNA'S LEVANTINE-STYLE BEAN SOUP (a Canadian version of Shorbat Hummus wa Fool) (WW CORE PLAN COMPATIBLE)
This is a delicious and colorful soup. I used dried split yellow peas instead of the traditional dried fava beans, which are hard to find in my neck of the woods. When cooked down, they taste very similar. PS: "The Levant consists today of Lebanon, Syria, Jordan, Israel, Palestine, Cyprus, Hatay Province and other parts of southern Turkey, some regions of northwestern Iraq and the Sinai Peninsula." (Basically, the Eastern Mediterranean region.) http://en.wikipedia.org/wiki/Levant
1 cup split yellow peas
1 Tbs olive oil
2 medium onions, chopped
4 cloves garlic, minced
1/ 28 oz. can diced tomatoes (save the juice)
1/2 Tbs dried mint (or 1/4 cup chopped fresh mint or cilantro, minced)
1 pinch cayenne pepper (optional)
6 cups water
2 cups good vegetarian broth
2 1/2 cups drained canned or cooked chickpeas
1 lb. red-skinned potatoes, scrubbed and diced
1 1/2 tsp dried oregano, rubbed between your fingers
1/2 Tbs salt, or to taste
freshly-ground black pepper to taste
Rinse the split peas and leave to soak in plenty of water overnight.
Heat the oil in a large heavy pot and saute the onions until almost soft, adding the garlic towards the end. Add the drained tomatoes, the mint, and the optional cayenne pepper, if using. Cook down for 10-15 minutes. Add water, broth, and reserved tomato juice, bring to a boil, then add the drained, soaked split peas. Reduce the heat and simmer for 2 hours, or until the peas are tender.
Add the chickpeas and the diced potatoes, bring to a boil, then reduce heat and simmer for 30 minutes. Add the oregano, salt and pepper. Taste for seasoning.
(I like to remove most of the chunky solids from the soup with a slotted spoon and blend the remaining soup with a hand immersion blender until smooth, then add the solids back to the soup.)
Serve immediately with good bread. You can garnish each bowl with a sprinkling of chopped fresh cilantro, minto or parsley, or some dried mint.
Nutrition (per serving): 277.3 calories; 11% calories from fat; 3.7g total fat; 0.0mg cholesterol; 831.7mg sodium; 1047.4mg potassium; 50.2g carbohydrates; 13.6g fiber; 9.7g sugar; 36.6g net carbs; 14.0g protein; 5.1 points.