All Entries in the "Bean" Category
Locro de Habas (Fava Bean Soup)
Colleen prepared 3 dishes for the South Arm Seniors’ Kitchen. Her goal for this menu is to introduce some new ingredients to the participants.
The first recipe is a Fava Bean Soup. The soup is thickish with the addition of egg. It has some similarity in ingredients like this Chinese Tomato Egg Soup.
Fava Bean is also known as Broad Bean, Bell Bean, Field Bean or Tic Bean. Preparing fava bean involves first removing the beans from their pods, then remove their exterior coating of soft shell before cooking.
So, the kitchen started with everyone seating around the table to prepare the fava beans. This job is great to involve everyone in the family to help out while catching up with one another.
Ingredients
- 4 cups twice peeled fresh fava beans, from about 4 pounds of whole fava pods
- 2 tablespoon vegetable oil
- 4 cloves garlic, crushed
- 2 cups diced white onion, about 1 large onion
- 2 roma tomatoes, peeled, seeded and chopped
- 1/2 tablespoon ground cumin
- 1/2 teaspoon achiote powder (annatto seasoning)
- 1 teaspoon chili powder
- salt to taste
- 3 large gold potatoes, peeled and diced, about 3 cups
- 6 cups water or broth
- 1/2 cup milk
- 3 eggs, light beaten
- 1 1/2 cups crumbled queso fresco (we substituted with feta cheese)
- 3 tablespoons finely chopped cilantro or pasley
- 1 avacodo, peeled and sliced for garnishing
- hot sauce, optional
Source: via Colleen
Serves 6 to 8
The Annatto seasoning gives the soup the reddish colour.
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Tuna Salad with Cannellini Beans, Red Onion and Tomatoes
Minoo served a Tuna Salad along the dips and chips at the South Arm Community Kitchen.
Cannellini beans go well with tuna in this salad. This is an easy to make salad with canned tuna and cannellini beans from the pantry.
Ingredients
- 1 x 6-ounce can tuna, drained
- 4 small tomatoes, cut into wedges
- 1 1/4 cups cooked cannellini beans or canned beans (rinsed if canned)
- 1 small red onion, peeled, halved and very thinly sliced
- 1/4 cup fresh basil, coarsely chopped
- 1 tablespoon dried oregano
- 3 tablespoons extra virgin olive oil
- salt and freshly ground black pepper
Source: via Minoo
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Black Bean Soup with Citrus Fruit
The next Mexican inspired recipe is a Black Bean Soup with Citrus Fruit.
This is high fiber soup. It is tasty and filing.
Ingredients
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 4 cloves garlic, minced
- 1 1/2 teaspoons ground cumin
- 2 cans black beans, rinsed and drained
- 1 tablespoon chili powder
- 4 cups chicken stock
- 1/2 teaspoon salt
- 1 tablespoon finely chopped cilantro
- 1/2 orange
- 1/2 lime
- 1 lime cut into 4 wedges
- 4 tablespoons reduced fat sour cream (optional)
- 2 green onions, chopped
Source: via Colleen
Yield 4 servings
P/S: we doubled the recipe in the kitchen
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Mexican Refried Beans
Lez served the Mexican Potato Empanadas with a side dish of Mexican Refried Beans.
Lez used a mixture of beans for the Refried Beans.
Ingredients
- 2 1/2 cups dry beans, cooked
- 1/4 cup water (from the water you cook the beans)
- 1/2 cup finely chopped onion
- 2 tablespoons vegetable oil
- salt to taste
- Parmesan cheese for garnishing
Source: Lez
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Spiced Squash and Corn Chili
The second dish prepared by the seniors at the South Arm Cooking Club for seniors is a vegetarian chili dish. This is a healthy and hearty dish for the cold winter.
The Spiced Squash and Corn Chili has a little kick in it and it utilizes butternut squash which is in season. The addition of walnuts adds a little crunch to the chili.
Butternut squash is a good source of fiber, vitamin A, C and E, manganese, magnesium and potassium.
Ingredients
- 6 cloves garlic, minced
- 3 onions, finely chopped
- 1 small butternut squash, about 4 cups
- 2 can diced tomatoes
- 1 can tomato sauce
- 2 tablespoons chili powder or according to taste
- 1 tablespoon cayenne pepper or according to taste
- 1 tablespoon coriander and ground cumin
- 1 tablespoon ground cinnamon and allspice
- 2 bay leaves
- 1 tablespoon chili flakes or according to taste
- 2 tablespoons smoked paprika or according to taste
- 3 bell peppers, mix colors, chopped
- 1 can corn nibblets
- 2 cans black beans
- 1 cup walnuts (optional)
Source: unknown
Serves 8 to 12
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Venezuelan Cuisine: Sauteed Black Beans (Caraotas Negras Fritas)
The third element in the Pabellon Criollo dish (Venezuelan’s national dish) is black beans. If you want to learn more about bean, check out the post ”All About Beans’ here.
Maria prefers her Caraotas Negras Fritas to be sauteed to almost dry and not soggy.
Ingredients
- 1 large can black beans
- 1 onion, finely chopped
- 1 red pepper, finely chopped
- oil for sauteeing
- 3 green onions, chopped
- salt and pepper to taste
Source: Maria
Prep time: 15 minutes; Cook time: 20 minutes; Serve 4 to 6
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Cannellini Bean Soup with Kale and Garlic Olive Oil Crostini
The second dish of the kale feast is Cannellini Bean Soup with Kale and Garlic-Olive Oil Crostini.
This hearty soup is a complete meal. It has protein from the bean, carbohydrate from the crostini and vegetables.
Ingredients
- 1/4 cup extra virgin olive oil, plus more for the crostini
- 6 to 8 cloves garlic, thinly sliced, plus 1 or 2 more whole cloves for the crostini
- 2 teaspoons dried oregano
- 1 x 6 ounce can tomato paste
- 2 tablespoons red wine vinegar
- 2 x 15 ounce cans cannellini beans, drained and rinsed
- 2 quarts chicken stock, water or a combination
- salt and freshly ground black pepper
- 1 large bunch kale, chopped
- 1 baguette
Source: this recipe is adapted from Food Network, Dave Lieberman
Prep time: 20 minutes; Cook time: 1 hour 15 minutes; Serve 6 to 8 people
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Pinto Bean Salsa Salad
Minoo served the Black Bean Enchiladas along with a salad with beans. This time, the recipe uses Pinto Bean.
This Pinto Bean Salsa Salad is refreshing and filing at the same time. It can be a light meal by itself.
Ingredients
Salad:
- 1 x 15 ounce can pinto beans, drained and rinsed
- 1 1/3 cups fresh corn kernels
- 1 orange, red or yellow bell pepper, seeded and diced
- 1/2 small red onion, thinly sliced (about 1/4 cup)
- salt and freshly ground black pepper to taste
- 1 cup cherry tomatoes, halved
- 1 small avocado, halved, seeded and diced
- 1/4 cup chopped fresh cilantro, leaves and stems
Dressing:
- 1 small clove garlic
- 1 lemon, juiced (about 3 tablespoons) or lime
- salt to taste
- 1/4 teaspoon chili powder
- 1/4 cup extra-virgin olive oil
Source: Food Network
Prep time: 20 minutes; Serves 4 to 6
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