Beans, beans, they're good for you heart. The more you eat, the more you .....live awesomely!! Haha! Lots of people are scared to eat beans and grains...I have no idea why. Beans are a phytonutrient rich food and an excellent addition to a varied, economical, healthy diet. The 2010 Dietary Guidelines Advisory Committee recommended a shift towards a plant based diet (see here, here, here), and beans are a great source of plant protein (see also here, here). Eating just half a cup of beans a day for two months can result in a 20 point drop in serum cholesterol. Beans also help reduce blood pressure, reduce inflammation, and lower body weight. Bean consumption may also be protective against cancer (see here). Black beans appear to be slightly healthier than pinto beans and lentils (red lentils are the healthiest) come in second after black beans in terms of antioxidant content (see also here, here). Watch out though, The plastic linings in bean cans can contain BPA, though there are brands that don’t use it. Instead, I buy my beans lose then soak and cook them - cheaper and better for you.
Makes lots! You can freeze what you don't eat or refrigerate for up to 3 days.
Ingredients
Soak in water for 3 or more hours:
1/4 cup kidney beans
1/4 cup black beans
1/4 cup buckwheat groats
1/4 cup lentils
1/4 cup barley
1/4 cup chickpeas
* feel free to use whatever beans, legumes or grains you wish - make it to 1.5 cups.
1 large yellow onion, chopped
4 cloves fresh garlic, minced
3 ribs celery, diced
8 button or crimini mushrooms, chopped
1 teaspoon ground cumin
1-1/2 teaspoons ground coriander
1 teaspoon chili powder of your choice
3 cups water
3 cups diced tomatoes (I just put 6 tomatoes in a food processor)
2 teaspoons fresh, minced oregano or ¼ cup fresh chopped cilantro or basil
Salt and pepper to taste
Directions:
1. In a soup pot that is heated to medium-high, add onions and sauté for a minute or two, keeping them moving with a wooden spoon (this draws out the natural sugars). Browning is fine but add a tablespoon of water now and then to avoid sticking and burning. Add the minced garlic and continue to sauté in the same manner for one minute.
2. Add to the pot: the celery, mushrooms, and herbs and spices (cumin, coriander, chili powder), and about ¼ cup of water, which will make the mixture more saucy. Sauté for another 2 minutes.
3. Add the 3 cups water, tomatoes, bean mix. Cook at a low-medium boil for about 30 minutes, or until the beans are tender, stirring occasionally.
4. Add salt and pepper to taste.
5. Remove from heat and serve. Optional: garnish with fresh oregano or some chopped cilantro or basil.
Ingredients
Soak in water for 3 or more hours:
1/4 cup kidney beans
1/4 cup black beans
1/4 cup buckwheat groats
1/4 cup lentils
1/4 cup barley
1/4 cup chickpeas
* feel free to use whatever beans, legumes or grains you wish - make it to 1.5 cups.
1 large yellow onion, chopped
4 cloves fresh garlic, minced
3 ribs celery, diced
8 button or crimini mushrooms, chopped
1 teaspoon ground cumin
1-1/2 teaspoons ground coriander
1 teaspoon chili powder of your choice
3 cups water
3 cups diced tomatoes (I just put 6 tomatoes in a food processor)
2 teaspoons fresh, minced oregano or ¼ cup fresh chopped cilantro or basil
Salt and pepper to taste
Directions:
1. In a soup pot that is heated to medium-high, add onions and sauté for a minute or two, keeping them moving with a wooden spoon (this draws out the natural sugars). Browning is fine but add a tablespoon of water now and then to avoid sticking and burning. Add the minced garlic and continue to sauté in the same manner for one minute.
2. Add to the pot: the celery, mushrooms, and herbs and spices (cumin, coriander, chili powder), and about ¼ cup of water, which will make the mixture more saucy. Sauté for another 2 minutes.
3. Add the 3 cups water, tomatoes, bean mix. Cook at a low-medium boil for about 30 minutes, or until the beans are tender, stirring occasionally.
4. Add salt and pepper to taste.
5. Remove from heat and serve. Optional: garnish with fresh oregano or some chopped cilantro or basil.
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