Beans and Lentils

IMAG1638.jpg

Mexican Black Bean Stew (vegan)

 

 

 

 

 

 

 

 

 

 

Directions

  1. After all the prep work is done, heat the oil in a heavy bottomed pot.
  2. When hot, lower flame to medium and add cumin seeds; let sizzle for 10-15 seconds and add onions and bay leaves. Saute for 5-7 mins until transparent (don't let them brown). 
  3. Add garlic and saute for 2-3 mins, followed by the jalapeno and green peppers; stir around for 1-2 mins then add the tomatoes.
  4. Bring to a boil and simmer for 20-30 mins or however much time you have up to 45 min. Flavors meld in the longer it simmers. Add water or vegetarian stock for desired stew-like consistency.
  5. If desired, garnish with freshly squeezed lemon juice and cilantro.

Prep Time

10 mins

Cooking Time

20 mins

Total Time

30 mins

 

Ingredients

2 cans of Black Beans (preferably unsalted)

2 tbsp extra virgin olive oil

1 large yellow onion, diced 

5 Key ingredients:

2 medium tomatoes (about 2 cups worth), diced

6-8 garlic cloves, minced 

1 jalapeno de-seeded or cubanelle, chopped fine

1 medium green pepper (about 1 cup diced)

SPICES:

2 tsp smoked paprika (or regular paprika is fine if you don't want smoked flavor)

2 tsp cumin seed powder

2 tsp cumin seeds

1-2 large bay leaves


Chickpea & Red Lentil Moroccan Soup

 

 

 

 

 

 

Directions

  1. Heat 2 Tablespoons in a large pot over medium heat.

  2. Sauté the onion and garlic until soft about 2-3 mins. Add the carrots and sauté until carrots are tender about 5-7 minutes. Add the spices and sauté for an additional 2 minutes.

  3. Add the vegetable broth, diced tomatoes, chickpeas, and lentils and stir to combine.

  4. Simmer on low heat for about 20-25 minutes until lentils are tender or longer to allow for flavors to meld better.

  5. To create a creamy soup use a blender and blend soup in portions or use an immersion blender.

  6. Serve soup with fresh cilantro/parsley, crushed red pepper (0ptional), and fresh lemon juice.

Notes

You can substitute water for brot or use chicken instead of veggie broth; add more lentils and/or chickpeas for a thicker soup or reduce the water/broth. 

Yield

4-5 servings

Prep Time

10 minutes

Cooking TIme

30-35 mins

Total Time

45 mins

Ingredients

2 Tablespoons olive oil
1 medium onion, diced
4-5 garlic cloves, minced
7-8 baby carrots, chopped
1-2 teaspoon cumin powder
1 teaspoon turmeric
2-3 teaspoon coriander
1 teaspoon paprika
¼ teaspoon cinnamon
1 cup dry red lentils, uncooked

15 oz can chickpeas
15 oz can crushed tomatoes
6 cups vegetable broth (use only 3 cups if you want it less soupy)
Salt and pepper to taste
¼ cup fresh cilantro or parsley, stems removed and coarsely diced

 


Pigeon Pea lentils (Toor/Arhar daal) with Spinach

Prep Time

6-8 minutes

Cooking Time

25-30 minutes

Ingredients

1/2 cup split chickpea/pigeon pea
1/4 Tsp turmeric powder
1/4 Tsp coriander powder (optional)
1 Tsp cumin seeds
1/2" piece ginger grated or chopped very fine
1 bunch spinash/baby spinach, washed and chopped coarsely (about 4 oz)
1.5 Tbsp clarified butter/ghee or safflower oil
2-3 large garlic cloves, chopped fine
Salt to taste
1 dry red chilly (optional)
1-2 Tsp lemon juice (optional)

Learn more about spinach

Directions

  1. Wash lentils thoroughly 2-3 times and preferably soak in cold water for 20-30 mins.
  2. Drain soaking liquid and put lentil in a pot with 1.5 cups cold water. Bring to a boil and add turmeric and coriander powder and simmer for 10-12 mins.
  3. Add ginger and simmer for another 4-6 mins. Add more water if it is too think and you prefer a soupy consistency.
  4. When cooked, add the spinach and season with salt to taste and bring flame down to the minimum level.
  5. In another small pan, heat the ghee for 2-3 mins until hot. Lower flame to medium and add the red chilly (optional). A minute later, add the garlic. Fry till golden brown about 1-2 mins.
  6. Carefully add a large spoonful of the cooked lentils to this ghee mixture. It will sizzle a bit, so keep away to avoid splatter.
  7. Garnish with lemon juice and serve with choice of grain/bread or simply as a hearty soup with some steamed veggies or salad of your choice.

Notes

Feel free to substitute spinach with baby kale or swiss chard, but you will need to blanch these first.  Add a dash of red chilly powder/flakes and extra turmeric for some extra heat and intensity.

Yields:

2-3 Servings


Split yellow mung bean (golden gram) soup (moong daal)

Prep Time: 

10 minutes

Cooking Time:

25-30 minutes

Ingredients

1/2 cup split mung bean, rinsed 2-3 times and soaked for 20-30 mins
1/5 Tsp clarified butter or ghee (use canola or safflower oil for vegan version)
1/3 cup yellow onions, coarsely diced
1 medium roma tomato or 6-8 cherry tomatoes, coarsely diced
1/4 cup frozen peas (optional)
2 Tsp garlic (2-3 cloves), chopped fine
1.4 Tsp turmeric
1 Tsp black mustard seeds
1-2 Tbsp lemon juice, freshly squeezed
Salt to taste
Cilantro for garnishing

Learn more about mung bean

 

Directions

  1. Heat oil in a medium pot on a medium-high flame. When hot in 1-2 mins, add poppy seeds, cover and let them crackle for a few seconds. 
  2. Add the onions and garlic with a pinch of salt.
  3. Saute for 2-3 mins or until they begin to turn slightly golden brown.
  4. Add the tomatoes and stir around for 2-3 mins.
  5. Add the drained lentils with 1.5 cups water.
  6. Raise flame to high, bring to a boil and then let simmer uncovered for 15-20 mins or until soft to the taste and cooked. Add the frozen peas at the 15 min mark (optional).
  7. Simmer few mins more if you like it thicker rather than soupy.
  8. Remove from heat, add lemon juice and garnish with cilantro.

Notes:

Feel free to substitute cumin for the mustard seeds. Add a bay leaf when you add the onion-garlic mixture for a more robust flavor. 1/4 tsp cayenne or red chilli powder at the end also gives it a nice punch! Serve with grain of choice, and a bit of cucumber yogurt on the side, or simply eat by itself as a soup!

Yields:
2-3 Servings

 


Black eyed peas curry (Lobhiya)

Prep time

10 minutes

Cooking Time

25-30 minutes

Ingredients

8oz canned black-eyed peas (rinse well; if using dried peas, pressure cook for 3-4 minutes)
6 oz red onions diced (about 1/2 a large red onion)
10 g garlic
5 g ginger minced
1 Tbsp coconut or safflower oil
1 Tbsp cumin seeds
1 Tsp turmeric powder
1.5 Tsp garam masala
3 Tbsp tomato puree
Cilantro or scallions for garnish (optional) 

_

Learn more about black eyed peas

Directions

  1. Heat oil in heavy-bottomed pot on medium-high. When hot In 2-3 mins, add cumin seeds and let them sizzle and brown for 20-30 seconds.
  2. Add the onions, ginger and garlic paste. Stir frequently for 8-10 mins until lightly browned. (Add 2-3 Tbsp water if it begins to stick)
  3. Add turmeric, stirring for 2-3 mins.
  4. Add tomato puree and stir for 4-5 mins.
  5. Add black eyed peas and simmer on low flame for 2-3 mins.
  6. Add garam masala and simmer for 2-3 mins.
  7. Garnish with cilantro and serve with your choice of whole grain and few slices of avocado (optional).

Notes

Add 3-4 tbsp warm water at the end if you want it to be more soupy. Or mash a few beans if it is too watery.

Yields:

2 Servings


Basic Chickpeas

 

Prep:  

5 minutes

Cooking time: 

20 minutes under pressure (if you soak uncooked beans for 4+ hours); 30-40 minutes under pressure if not soaked.

Or you can soak chickpeas overnight in 2-3 cups cold water (they swell up considerably) and you cook them on the stove-top in 30-45 minutes.

Ingredients:

1 cup uncooked chickpeas
2 cups water
5-inch piece kombu (optional)
Pinch of sea salt

Learn more about chickpeas . 

Directions: 

  1.  Wash uncooked beans
  2. Place them in pressure cooker with water and kombu and cover
  3. Bring to pressure
  4. Reduce heat and cook for desired time.

Notes: 

You can use chickpeas in any green salad, or make a chickpea salad with onions, sliced ginger, crushed garlic, peppers, corn, and avocado.

You can store cooked chickpeas in the fridge for a week or freeze them for later use.

Note: 

Cooking chickpeas from scratch creates a much more intense, earthy flavor to any chickpea dish. If you don't have time to do this, buy chickpea cans but rinse thoroughly to remove excess salt.

Yields:

4 servings


Roasted Red Pepper Hummus

 

Prep: 

10 minutes

Cooking time: 

0 minutes

Ingredients: 

1.5 cups chickpeas (canned, unsalted preferably, or rinse can thoroughly)
2/3 cup roasted red pepper
1 Tbsp oil
1 Tbsp tahini (sesame paste)
2-3 Tbsp fresh parsely leaves, stems removed
1/4 Tsp turmeric
1/4 Tsp cumin powder
2 large cloves garlic
2 tablespoons fresh lemon juice
Salt and pepper to taste

_

Learn more about red pepper

Directions: 

  1. Mix all the ingredients together in a mini chopper with 2 tablespoons water to make it more like a paste
  2. Enjoy with whole wheat pita or as a dip with cucumber, carrots and celery, or in a wrap with mixed greens and cherry tomatoes.

Notes: 

I used bottled roasted red peppers but you can also make this at home if you have the time. Simply roast the pepper over an open flame until it gets charred all around. Let cool, peel the skin and measure out the required amount.

Yields:

4-6 servings


Canary Bean & Mushroom Medley

 

Prep: 

10 minutes

Cooking time: 

10-15 minutes if using canned beans.

20 mins pressure cooker time if dried beans are soaked for 4+ hours; 30 mins pressure cooking time if not soaked.

Ingredients: 

1 cup canary or cannellini beans (or 15oz beans canned)
1/2 pound cremini mushrooms, sliced
1/2 medium yellow onion, diced
2 garlic cloves, chopped fine
Dry thyme, salt, pepper to taste
1 Tbsp sunflower, canola, or olive oil
3 large garlic cloves, thinly sliced
1 Tsp crushed-red-chili flakes (optional)
3 Tbsp fresh cilantro, leaves plucked & chopped

Learn more about mushrooms 

 

Directions: 

  1. See here on how to cook amaranth.
  2. Heat oil in a large skillet on medium.  
  3. Add chopped onions and garlic. Sautee for 3-5 mins.
  4. Remove from skillet and keep aside. In same skillet add chopped mushrooms and sautee for about 8 mins until golden brown.
  5. Mix the beans, cooked onion-garlic mixture, mushrooms, and cilantro with spices in a medium bowl.
  6. At this point, if using tomatoes, add them and mix together.
  7. Spoon the cooked amaranth into two plates and press it down to form a bed or grain for the toppings.
  8. Top with the mushroom-bean salad. Squeeze few drops of lemon juice for added zest. Serve in bowl with a sprinking of thyme if desired.

Yields: 

4 servings

 


Kidney Bean Curry (Rajmah)

 

Prep: 

10 minutes

Cooking time: 

25-30 minutes

Ingredients: 

Two 15 oz cans (preferably unsalted; if salted, rinse beans well)
4-6 large cloves garlic
2 inch piece ginger
2 medium red or yellow Onions
6-8 Tbsp canned tomatoes diced, unsalted
2 Tbsp cumin seeds
2 Tbsp canola oil
1 Tsp turmeric.
2 Tsp garam masala (Indian curry powder - optional)
1 Tsp cayenne pepper or red chilly powder/red chilly pepper flakes (optional)

Learn more about beans.

 

  

Directions: 

  1. Coarsely chop ginger, garlic and onions and mix together in a food processor until finely minced. If no processor, chop as finely as possible with a knife.
  2. Heat oil on medium-high flame in a 4-6 quart size pot. When hot (in 2-3 mins), add cumin seeds and lower flame to medium when seeds begin to sizzle and turn brown.
  3. Add the ginger-garlic-onion mix and a generous pinch of salt. Keep stirring for about 10 minutes until golden brown. Add 2-3 tablespoons water while cooking if mixture begins to stick to the bottom of the pot/pan. 
  4. Add the diced tomatoes, turmeric and coriander powder (optional) and stir for about 8-10 minutes.
  5. Add kidney beans with 3 cups of water and bring to a boil. Once bubbling, lower flame to medium-low and simmer for about 5 minutes.
  6. Optional - Add cayenne or red chilli powder/pepper flakes for that extra bit of heat and flavor. And if you have any indian garam masala add that now and mix in. Add salt to taste, mix well for 1-2 mins and turn off flame.
  7. Garnish with fresh cilantro and a few thin 1-inch strips of ginger (optional).

Note:

You can have this dish with brown rice, kasha, or quinoa. Yogurt with chopped cucumber is a nice side addition to this dish.

You can substitute red kidney beans with pinto beans or even with chickpeas.

Yields: 

5-6 servings