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· Registered
5,687 Posts
We eat lots of beans. Here are some things we like:

Chili (I like to use pinto, kidney and black beans)
Black bean soup
MInestrone soup
Lentil soup
Split pea soup
Squash and white bean soup
Tamale Pie
Shepherd's Pie
Dahl (made with lentils)
Bean Dip

Well - I'll stop there. (And by the way, I have recipes for all those that I mentioned if you need them!)

Also, check out my article on the home page under foods for the family - it is about legumes this month. Here's the link:

· Registered
5,687 Posts
Here you go. I threw in a Tortilla soup recipe too because it is one of my favorites.

Ginger-Lentil Soup
Lentils are a good source of iron and the kale or cabbage supplies vitamin C to aid absorption. Ginger and kombu make the lentils more digestible. Don't worry if you can't finish the whole pot in one meal; this soup tastes even better the second (or third) day.

1 cup lentils
1/2 cup brown rice
1 strip kombu (optional)
1 bay leaf
8 cups water
1 onion, minced (optional)
2 cloves garlic, minced
2 stalks celery, diced
2 carrots, diced
1 cup fresh or frozen corn kernels
1 1/2 cups chopped kale or green cabbage
1/4 cup minced parsley
2 tablespoons ginger juice (page xxx) or 1 teaspoon powdered ginger
1 tablespoon soy sauce
1 tablespoon miso

Place lentils, rice, kombu, bay leaf, and water in large soup pot. Cover and bring to a boil while chopping vegetables. Reduce heat to low and simmer 10 minutes. Add onion, garlic, celery, and carrots and continue to simmer (covered) for 30 to 45 minutes, or until lentils are tender. Stir in remaining ingredients and heat 5 to 10 minutes. Do not boil as this will destroy the beneficial enzymes in the miso.

Makes 8 servings

Black Bean and Corn Soup

1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, chopped
2 jalapeño peppers, seeded and chopped
2 teaspoons ground cumin
4 cups vegetable stock
1 cup water
5 cups cooked black beans
2 large carrots, sliced
1 teaspoon dried oregano
1/2 strip kombu, broken up
Sea salt to taste
2 cups corn kernels
1/4 cup chopped cilantro

Heat oil in soup pot. Stir in onion. Sauté 10 minutes. Stir in garlic, jalapenos, and cumin. Sauté 5 minutes. Stir in stock, water, beans, carrots, oregano, and kombu. Simmer covered 30 minutes, or until carrots are tender. Puree soup in blender or food processor. (You will have to do this in several batches.) Return to pot. Season with sea salt to taste. Stir in corn and cilantro. Heat to desired temperature.

Makes 8 servings

Note: 2 cups dried black beans will cook up to 5 cups for this recipe. See the Bean and Legume Cooking Chart in the Appendix for instructions on cooking the beans.

Tortilla Soup
This hearty, delicious soup is a favorite with my family and friends. Although the ingredient list looks long, this is really a quick soup to make if you have cooked or canned beans on hand. Since my children don't like spicy foods, I leave the Tabasco sauce out of the soup and put the bottle on the table so each person can spice his or her soup.

1 tablespoon olive oil
1 onion, diced
2 cloves garlic, minced
2 cups cooked pinto beans
2 cups cooked white beans
2 cups cooked black beans
4 1/2 cups water
2 cups or 1 (15-ounce) can diced tomatoes
1 tablespoon Sea Veg Mix (page xxx) (optional)
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon chili powder
1 tablespoon miso
1 tablespoon tahini
2 teaspoons nutritional yeast flakes (optional)
1/2 teaspoon Tabasco sauce or to taste
Sea salt, if necessary
Tortilla chips

Optional Toppings:
Minced fresh cilantro
Sliced black olives
Shredded Jack cheese

Heat oil in large soup pot over medium-low heat. Add onion and cook 10 minutes without stirring so they brown. Stir in garlic. Add beans, water, tomatoes, Sea Veg Mix, cumin, oregano, and chili powder. Heat until soup starts to boil. Reduce heat and simmer uncovered about 30 minutes to let flavors combine. Remove 2 cups of soup and place in blender with miso and tahini. Puree and return to soup. Add Tabasco and sea salt to taste.
To serve, ladle soup into bowls. Insert tortilla chips into soup around edges of bowl. Top with cilantro, olives, and/or cheese if desired.

Makes 8 servings

Note: See the Bean and Legume Cooking Chart in the Appendix for instructions on cooking your own beans, or use beans you have cooked and frozen. Canned beans are also work well here; just use one can of each type of bean. You can also use just one or two types of beans or different ones than I suggest. Just make sure they add up to about 6 cups.

This dip is delicious with raw vegetables or pita triangles. Try it as a spread on sandwiches or bagels.

2 cups cooked garbanzo beans
1/4 cup tahini
1 teaspoon sea salt
1 clove garlic
Juice of 1 lemon (about 3 tablespoons)
Liquid from cooking beans or water
1/3 cup minced fresh parsley

Place beans, tahini, salt, garlic and lemon juice in blender or food processor. While blending, add bean water, a little at a time, until smooth, creamy texture is achieved. Stir in parsley and adjust seasonings.

Makes about 2 cups

Variation: Add 1/4 cup minced green onion or chives.

Lentil Puree (Dahl)
We love this version of Indian dahl. It's a delicious way to get lots of iron. If you want to be authentic, serve it with naan (Indian flatbread), but tortillas, lavash, and chaptis also work well.

1 cup lentils
1/2 strip kombu (optional)
3 cups water
1 tablespoon oil or ghee
1 onion, diced
1/2 teaspoon chili powder
1/4 teaspoon ground turmeric
1/4 teaspoon ground cumin
1/4 teaspoon powdered ginger
1 cup diced tomatoes
1/2 teaspoon sea salt

Place lentils, kombu, and water in heavy-bottomed pan. Cover and bring to a boil. Reduce heat to low and simmer 45 to 60 minutes, or until lentils are tender. While lentils are cooking, heat skillet. Add oil or ghee, onion, chili powder, turmeric, cumin, and ginger. Sauté 10 minutes, or until onion is soft. Stir in tomatoes. Cook about 5 minutes. Pour cooked lentils and tomato mixture into food processor or blender and pulse to puree, leaving some texture. Serve with millet, quinoa, or brown rice, and/or flatbread.

Makes 6 servings

Easy Bean Dip
This is a great dip for tortilla chips or raw veggies. It also makes a wonderful spread for sandwiches or tortillas.

2 cups cooked pinto or black beans
1 tablespoon olive oil
1 tablespoon nutritional yeast flakes
3/4 teaspoon chili powder
2 tablepoons minced fresh cilantro or parsley
Sea salt to taste

Place all ingredients in food processor or blender and puree until smooth.

Makes about 2 cups

Now here's my bean cooking chart for the beans used in the recipes above - not sure how it will transfer to here but I'll give it a try. If you email me, I can send it to you as a word attachment.

Bean (1 cup dry)Water(cups) Cooking TimeCooked Volume (cups) Soak?
Black Turtle3 1/2 1 1/2 hours 2 1/2 yes
Chickpeas (Garbanzo) 4 2 - 3 hours 3 yes
Kidney3 1 1/2 - 2 hours 2 yes
Lentil3 45 mins. 2 no
Pinto3 1 1/2 hours 2 yes
White (Great Northern, Navy)3 1 hour 2 - 2 1/2 yes

Preparation of Dried Beans and Legumes

1)Sift through beans. Pick out damaged beans, pebbles, and other debris. Rinse beans.
2)If soaking is required, place beans in large bowl or pot with at least three times their volume of water.
3)When ready to cook, pick out any floating beans and drain soak water. Place beans in pan with recommended amount of cooking water.
4)Bring uncovered beans to boil over high heat. Turn heat to lowest setting. Cover pot and simmer beans for recommended cooking time, or until beans are tender. Stir as little as possible so beans do not become mushy.
5)Do not add salt or seasonings until beans are tender. Salt, sugar, fat, and acidic foods prevent beans from softening.

·Soak beans to neutralize phytates so minerals are better absorbed.
·Change soak water once or twice to help reduce the oligosacharides which can cause gas.
·Cook beans in cast iron or other heavy-bottomed pot to avoid scorching.
·A strip of kombu sea vegetable cooked with beans helps to tenderize beans and improve digestibility.
·Cooked beans can be frozen. Make extra and place meal-size amounts in freezer containers. (I liked to freeze in two cup size containers which as about as much as one can of beans.) Frozen beans can be added to soups, stews, casseroles, salads, or used in burritos.

· Registered
5,687 Posts

Originally Posted by peacefulmom
ok how did you all get so you use a certain cookbook?????? im impressed.......

If you check out the link to my article, I put some recommended cookbooks at the end that have lots of bean recipes.
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