Monday, May 7, 2007


Best Blog Tips
Here are two bean recipes we've been enjoying in the last couple of days:

Printable Recipe


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 Facts
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.

Printable Recipe

BRYANNA'S LEVANTINE-STYLE BEAN SOUP (a Canadian version of Shorbat Hummus wa Fool) 
Servings: 8 
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 LebanonSyriaJordanIsraelPalestineCyprusHatay Province and other parts of southern Turkey, some regions of northwestern Iraq and the Sinai Peninsula." (Basically, the Eastern Mediterranean region.)

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 Facts
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.



julie hasson said...

Bryanna, these both look so good! I actually have leftover pinto beans and homemade salsa in my fridge, so the dip will make a perfect lunch tomorrow.


Speedwell said...

Thank you!!! Mint in beans, mmm. I had not thought of that but it sure sounds good. :)

Sheree' said...

These two dishes look fantastic! I need to try the dip very soon. away. It is getting really warm here and dips, veggies, and salads will be on the menu soon. Thanks for sharing

Bryanna Clark Grogan said...

Good idea about using pintos, Julie-- I love their creamy texture! They would be excellent in this. Small red beans (not red kidney beans, which have tougher skins) or white kidney beans (cannellini) would also work.

Sherry said...

Bryanna! I just found your blog, and am SO excited to see that you have Weight Watchers info! I was on WW til about a year ago, but became so discouraged, with all the recipe that they had; I did not feel they were totally "wholesome"--too many artificial ingredients and if veg, covered with cheese & eggs. I just found your Menopause book, & the recipes look fab! You are definitely bookmarked!

Salad eating hippie said...

Soy bacon bits, do you mean like bacos or like soy bacon thats been cut into little peices (ie. hard or soft)?

Bryanna Clark Grogan said...

Sherry, I hope you'll find the recipes helpful! I'm stil updating former blog posts, so all Core recipes aren't marked as such ye, but I'm slowly working on it!

Elissa, I meant the dry soy bacon bits you get in a bottle-- there are different brands depending on where you live.

Anonymous said...

The dip is really wonderful; and very addictive with Terra chips, which my husband and I finally tried. Even the colors are beautiful together. I know, we need to eat the dip with healthier dippers! We will, we will... eventually.

Anonymous said...

I love that one, could we publish it on our
Daily Recipe Blog?

We have every day a new recipe for: General recipes, Breakfast, Low Carb, Low Fat, Desert...
It would be so great to add yours!

Bryanna Clark Grogan said...

Daily new, thanks for stopping by! Yes, you can reproduce the recipe-- if you would just give me credit and add my blog address please.