DRIED BEANS AND GRAINS

Dried beans and grains, including peas, are an excellent source of carbohydrates, dietary fiber, an important source of protein, are low in fat and are a good sources of B-vitamins, Vitamin E and many minerals. A diet high in whole grains (breads, cereals, pasta etc), beans, fruits and vegetables can help protect against heart disease, diabetes, some cancers, and is associated with better long term weight management.

Dried beans (or legumes) are high in protein, high in fiber and many vitamins and minerals. When combined with grain, such as rice or corn, beans supply essential amino acids, the building blocks of proteins. Beans are low in fat and sodium and contain no cholesterol or sugar. Their high carbohydrate content allows them to digest slowly, satisfying hunger and energy needs for long periods of time. Most beans contain high levels of folate that can help prevent certain birth defects and heart disease.

Soy beans are the only beans to contain all eight amino acids necessary to make a 'complete' protein. They also contain photoestrogens, which are thought to slow bone loss, reduce the chances of prostate cancer and heart disease.

There is now evidence that suggests a diet high in whole grains and beans reduces the risk of coronary heart disease and diabetes by 20-40% and colon cancer by up to 40%. Significant weight loss is achievable with diets that are high in cereals, particularly of the wholegrain variety, and dried beans and peas. Wholegrain consumption has been shown to be linked to improvements in body mass index (BMI), insulin sensitivity and diabetes all of which are important risk factors for heart disease. A daily intake of whole grains and dried beans can reduce the risk of coronary heart disease by 20-40 per cent.

The beans and grains recipes on this page are our family favorites. Some are easy, some are a bit more involved, but all are worth a try!

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Click on the bean or grain name to go to the recipe!

Commonly used Dried Beans (Legumes):

Azuki beans, Black beans, Black-eyed peas, Butter bean, Chickpeas (Garbanzo), Fava beans (Broad bean), Flageolet beans, Haricot bean, Lentils, Lima beans, Mung beans, Peanut, Pink beans, Pigeon peas, Pinto beans, Red (Kidney) beans, Soy Beans, Split peas, White (Navy, Great Northern) beans

Commonly used Grains:

Barley, Bran, Brown Rice, Buckwheat, Bulgur Wheat, Cornmeal, Hominy, Oats, Quinoa, Wheat and Cracked Wheat, Wheat Germ, Wild Rice

DRIED BEANS AND GRAINS
RECIPES

Black Bean Soup

INGREDIENTS

2 cups black beans, soaked overnight or quick method, drained
6 cups water
1 large onion, chopped
1 ham bone, plus 1 1/2 cups cooked ham, cubed
3 Tbs lemon juice
2 tsp mustard

DIRECTIONS

In a large, deep pot combine all ingredients except cubed ham. Bring to a boil, then simmer, partly covered for 3 hours. Remove the ham bone. Using a potato masher, mash until thick. Add cubed ham and bring just to a boil. Add salt and pepper to taste.

Black-Eyed Peas and Tomatoes

INGREDIENTS

2 cups Black-eyed Peas, cooked, plus 1 cup cooking liquid
4 large tomatoes, diced (or 1 large can of diced tomatoes)
1 medium onion, sliced
1/4 cup natural soy sauce
1 tsp lemon pepper
1/2 tsp garlic powder
1/2 cup diced ham (optional)

DIRECTIONS

Combine all ingredients in a deep pot. Bring to a boil, reduce heat and simmer for 20 minutes. Serve hot with MoMo's Cornbread.

Texas Caviar

1 lb black eyed peas, cooked, drained and cooled
1 large onion, finely chopped
1/2 cup olive oil
1/4 cup red wine vinegar
4 Tbs chopped fresh cilantro
2 cloves garlic, minced
2 tsp chili powder
2 tsp sea salt
2 tsp ground cumin
1 tsp black pepper
1/4 tsp cayenne
chopped jalapenos (to taste)

DIRECTIONS
In a large bowl, combine all ingredients, toss well. Serve at room temperature with crackers or corn chips.

Lentils

Lentils are a natural in soups and stews and also make a great cold salad. The high protein content in lentils makes them an excellent meat substitute. Lentils need no pre-soaking and cook much more quickly than other dried legumes.

To cook lentils, pick over and remove debris or shriveled beans, rinse, and drain. Cover with water or broth and boil for 2 to 3 minutes. Reduce heat and simmer until tender, may take anywhere from 10 minutes to 1 hour. Older lentils take longer to cook because they have lost moisture. Do not mix newly-purchased lentils with old ones as they will cook unevenly. Do not add salt to the cooking water, this will toughen the beans.

Greek Lentil Soup
Slow-Cooker Recipe

INGREDIENTS

1 1/2 cups dried lentils, soaked and drained
1 medium onion, chopped
1 carrot, peeled, grated
1 celery stalk, chopped
3 Tbl olive oil
1 bay leaf
2 garlic cloves, mashed
Salt and pepper to taste
1/2 tsp oregano
1 beef or vegetable bouillon cube
1/2 cup tomato sauce
3 Tbl red wine vinegar

DIRECTIONS

Simmer lentils in 4 1/2 cups water 1 hour, or until almost tender. Meanwhile, saute' onion, carrot and celery in olive oil until softened. Transfer lentils and saute'd vegetables to slow cooker. Add bay leaf, garlic, salt, pepper, oregano, and bouillon cube. Cover, cook on LOW setting of slow cooker for 6 to 8 hours. Add tomato sauce and vinegar. Stir well. Cover, cook on HIGH 30 minutes, or until flavors are well blended.

Jamaican Pigeon Peas and Rice

INGREDIENTS

4 tablespoons oil
1 tablespoon brown sugar
1 lb. beef, cut into cubes
1 C white rice
1/2 C pigeon peas (fresh)
1/2 C coconut milk
Salt and pepper to taste

DIRECTIONS

In a stew pot, heat the oil. Stir in the brown sugar until it has almost caramelized. Add the beef with a little water and simmer, partially covered, until the meat is half cooked. Add the remaining ingredients. Simmer for 20 minutes. Cover and set aside for 15 minutes before serving.

Yummy Beans

INGREDIENTS

1 1/2 lbs (6 cups) Navy Beans (soaked)
1 large ham bone
8-10 cups water
2 large onions, chopped
6 stalks celery, chopped
2 garlic cloves, mashed
Salt & pepper to taste

DIRECTIONS

Drain and rinse the soaked beans. In a large, deep pot combine all ingredients (salt & pepper should not be added until end of cooking time). Bring to a boil, then cover and reduce heat, simmer for 1 1/2 to 2 hours until beans are tender.
NOTE: For a vegetarian version, omit ham bone and add 2 additional garlic cloves.

Brown and Wild Rice Stuffed Peppers

INGREDIENTS

3/4 C cooked brown rice
3/4 C cooked wild rice
4 bell peppers (red, yellow, green, your choice)
8 oz. Jack Cheese, shredded
1/2 C chopped green onion
1 large tomato, chopped
1 carrot, shredded
2 cloves garlic, mashed

DIRECTIONS

Cut peppers in half, lengthwise, remove seeds and membranes. In a large pot, fill with water and bring to a boil. Cook peppers for about 2 minutes, until just softened. Remove, drain, and arrange in a baking dish that has been oiled or sprayed with nonstick cooking spray. Combine the rest of the ingredients (reserve 1/3 cup of shredded cheese) in a bowl, mix until all ingredients are well combined. Mound filling into each pepper half. Bake covered (foil works well) for 30 minutes at 350 degrees. Uncover and sprinkle with reserved cheese. Bake until cheese melts. Serve.

Brown Rice and Lentils

INGREDIENTS

1 cup of brown rice
2 1/2 cups water
1 veggetable or chicken boullion cube
1/4 cup chopped green onion
2 tablespoon toasted chopped almonds
1/4 cup of lentils, cooked and rinsed

DIRECTIONS

Bring the brown rice, water and boullion cube to a boil. Reduce heat to simmer, cover andcook for 35-45 minutes until rice is fluffy. Toss together lentils, green onion and toasted almonds. Serve over rice.

Quinoa Zucchini Salad

INGREDIENTS:

1 cup uncooked quinoa
2 cups water
2 tsp garam masala or curry powder
1 pound zucchini, halved lengthwise, quartered then cut into 1 inch pieces
1 15 ounce can low-sodium garbanzo beans, drained and rinsed
1 clove garlic, crushed
3 tbsp lemon juice
2 tbsp extra-virgin olive oil
1/4 cup fat-free chicken broth
1/4 cup freshly chopped cilantro

DIRECTIONS:

Rinse quinoa to remove bitter coating. Place in 2 quart saucepan with 2 cups of water. Bring to a boil, then cover and simmer for 10 minutes, or until water is absorbed and quinoa is fluffy. Allow to cool. Sprinkle zucchini with 2 tsp garam masala or curry powder, and toss. Sauté for 5 minutes in a medium skillet coated with cooking spray. Allow to cool. Combine garbanzo beans, garlic and lemon juice in a small bowl. In a large bowl combine quinoa, zucchini and beans. Drizzle with extra-virgin olive oil and broth. Add chopped cilantro and toss well. Serve at room temperature.

MORE RECIPES COMING SOON!

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