All Entries in the "Bean" Category
Mexican Tomato and Bean Casserole
Charlene prepared this stick-to-your-ribs casserole for the South Arm Cooking Club for Seniors. This hearty and warming casserole is pack with so much flavor that even meat lovers will enjoy it even though it’s a bean casserole.
For those who enjoy a bit of spice, try adding 1 tablespoon of adobo sauce from a can of chipotle to the tomato mixture.
Ingredients
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 1 x 28 oz can diced tomatoes
- 1 teaspoon of dried oregano
- 2 x 19 oz cans romano, kidney, fava, or white beans, rinsed and drained
- 3 green onions, chopped
- 1/4 cup chopped cilantro
- salt and pepper to taste
- 3 oz Monterey jack cheese, cut into 3/4-inch cubes
Crumb Topping:
- 2 tablespoons olive oil
- 1.5 cups fresh bread crumbs
Chris O’Brennam, Christina, Marcel and Helmut worked together on this Mexican Tomato and Bean Casserole as they make an extra casserole for take home.
Source: inspired by Heidi Swanson
Prep time: 20 minutes; Cook time: 50 to 60 minutes; Serve 8
How To Make Baba Gha-Hummus
When I asked Minoo about the origin of this dish, she told me it’s a combination of Persian’s Baba Ganouj (an eggplant dip) and Greek Hummus, hence the name Baba Gha-Hummus.
Minoo is not sure of the source of this recipe as she has a huge repertoire of recipes collection.
Prep time: 45 mins; Yield: 3 cups
Ingredients
- 1 large eggplant
- 3 tablespoons tahini (sesame-seed paste)
- 1 1/2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 3/4 teaspoon salt
- 1/8 teaspoon ground red pepper
- 2 garlic cloves, chopped
- 1 (15 ounce) can chickpeas (garbanzo beans), rinsed and drained
How To Make Lime Spiked Black Bean Dip
The next dip which Minoo made in the South Arm Community Kitchen is Lime Spiked Black Bean Dip. This dip is very easy to make and perfect for any casual gathering.
The Lime Spiked Black Bean Dip tastes best at room temperature. This recipe is adapted from myrecipe.com.
Prep time: 15 minutes; Standing time: 30 minutes; Yield: 3 cups
Ingredients
- 2 x 15 ounces cans black beans
- 1 cup grated carrot
- 1/2 cup freshly squeeze lime juice, about 2 limes (we substituted with lemon juice)
- 1/4 cup finely chopped green onions
- 1/4 cup chopped fresh cilantro
- 1 teaspoon minced garlic
- pinch of salt
- 1/8 teaspoon ground red pepper or cayenne
Hearty Bean and Barley Soup
I did not get to taste this Hearty Bean and Barley Soup in the South Arm Cooking Club for Seniors as Charlene made this second soup for the seniors to bring home. A mixture of kidney beans and spinach give this soup a triple-punch of nutrition in the form of iron, fiber, and calcium. You can also vary this soup by adding shredded chicken or different vegetables.
This is a great soup to freeze in 1 or 2 cups portions to reheat for the future. If you intend to freeze it, do not add the spinach. You may add the spinach just before you serve the soup after reheating. You may need to add an extra half cup to one cup of water to the leftovers, since the barley will continue to absorb liquid over time.
Ingredients
- 1 (19 ounce) can dark red kidney beans, rinsed and drained
- 2 teaspoons olive oil
- 1 onion, chopped
- 1 carrot, chopped
- 1 stalk celery, chopped
- 6 garlic cloves, minced
- 2 teaspoons dry rosemary, minced
- 2 boxes less-sodium chicken broth (8 cups broth)
- 1 can diced tomatoes, undrained
- 1 cup pearl barley
- 16 ounces bag spinach
- 1/4 teaspoons freshly ground black pepper
- Parmesan cheese to serve, optional
Paul, Chris O’Brennam and Marcel made this hearty soup adapted from Cooking Light.
Prep time: 15 mins; Cook time: 50 mins
Classic Texas Caviar
During the holiday season, we are often greeted with party food which are high in salt, fat and sugar. This Classic Texas Caviar is a wonderful appetizer for potluck as it feeds a crowd. It is very filling and flavourful, and full of healthy protein and fiber.
The Classic Texas Caviar recipe is adapted from Pam Anderson and it serves a large party. Ken and Frank made this healthy appetizer. Ken and Frank are the oldest seniors in the South Arm Cooking Club for seniors. Can you guess their age?
Ken and Frank are two of the active members of the cooking club. Check back the next post to see if you guess their age right?
Ingredients
- 2 (15.8 ounce) cans black-eyed peas or black beans, rinsed and drained
- 1 (14.5 ounce) can diced tomatoes, drained
- 1 jalapeño, stemmed, seeded and minced, optional
- 1 small onion, cut into small dice
- 1/2 yellow bell pepper, stemmed, seeded and cut into small dice
- 1/4 cup chopped fresh cilantro
- 6 tablespoons red wine vinegar
- 6 tablespoons olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 1/2 teaspoon ground cumin
Creamy Bean Soup with Fresh Herbs and Spinach
The next dish which the South Arm Cooking Club for Seniors made is a bean soup. Soup is comfort food especially in the colder fall and winter. This bean soup is adapted from Cara Brunetti Hillyard and it serves 6. Chris and Paul made this soup.
Chris and Paul made two versions of this bean soup. One is the creamy version while another is the broth version. The creamy version is smooth while the broth version has more texture to it. The soup is very filing too with the beans as a source of protein.
Quinoa Salad with Mango and Black Beans
The last salad item in the South Arm Cooking Club for Seniors salad cook off was Quinoa Salad with Mango and Black Bean. You can use quinoa as a substitute for rice, or mix it with chopped vegetables, nuts, or dried fruit for a salad. One thing to remember when using quinoa is to wash it thoroughly before cooking. This is because each grain has a naturally bitter coating called “saponin” that needs to be rinsed off.
Jane (also a new member of the cooking club) and Karen prepared this salad which serves 6.
This yellow and red high protein grain is easy to cook and has a moist, fluffy texture.
Ingredients
Quinoa:
- 1 1/2 cups quinoa
- 3 cups water
- 1/4 teaspoon salt
Dressing:
- 2 tablespoons rice, cider, or wine vinegar
- 2 tablespoons vegetable oil
- 1 teaspoon sesame oil
- 1 teaspoon ginger, minced
- 1/2 teaspoon salt
Salad:
- 5 cups cooked quinoa (see above)
- 2 mangoes, diced
- 1 large red pepper, diced
- 1/2 jalapeno, finely minced
- 1/2 cup green onions, finely sliced
- 1 can black beans
