Bean

Quiona Lettuce Tacos

quinoa lettuce tacos

We had some cooked quinoa that had to be eaten, so we looked around and saw what we had on hand and came up with these; quinoa and beans, topped with avocado and cultured salsa layered in romaine lettuce…..so GOOD!

Ingredints:

soaked and cooked quinoa

re-fried beans (or plain soaked-cooked beans)

avocado or guacamole

fermented salsa (recipe coming soon), or you could use any salsa, or my recipe here.

Optional; grated cheese, cilantro

Instructions:

Assemble just like you would a taco, it’s pretty simple. You can’t go wrong.

Note:

These would actually make a good portable food as long as they weren’t moved around a lot. They can be eaten at room temp.

 

Red Beans And Bulgur (Cracked Wheat)

 red bean mjadara

This recipe very hearty and is a kind of Lebanese porridge called mjadara, usually made with lentils and rice. It is great eaten cold or hot with a side salad of shredded cabbage, romaine lettuce, or a mixture and lemon and homemade olive oil salad dressing. You can also serve with a side of radishes.
Recipe:
1 Cup red beans (light or dark kidney, pink beans)
1 Cup bulgur (cracked wheat)
5 Cups water or bone broth
1 large onion, minced
½ Cup EV olive oil
½ tsp. sea salt, or to taste
Optional- 1tsp. ground cumin

Instruction:
Soak beans overnight in filtered water with an acid such as whey, lemon juice, or apple cider vinegar. Click here for soaking instructions.
The next morning, rinse beans well and bring beans and water (or broth) to a boil, cover and simmer until beans are fully cooked, about 1 hour.
In the mean time, sauté onion in olive oil over low heat until dark golden. Set aside until ready to add.
Once beans are cooked, add bulgur, onions with the olive oil, and salt and optional cumin. Cover and simmer about 10 minutes or until the bulgur is almost done, then turn off heat and leave for about 30 minutes, do not remove lid. This is to not only cook the bulgur, but to let the flavor come together.

Notes:

This dish makes great leftovers for a lunch on the go and can be eaten at room temp or warmed up with a side salad.

Mixed Bean Soup, Makhlouta

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Mixed Bean Soup, Makhluta

This recipe can be followed as below, or substitute any of the beans to your preference. You can replace the lentils for mung beans. If you don’t have bone broth, you can replace with water (this would be a good option for vegetarians), however the taste and nutrient content will not be maximized.  

Recipe:

BEANS, all need to be soaked overnight:

Put the following beans in a glass bowl or stainless steel pot to soak overnight:

½ Cup garbanzo beans, soaked overnight

¼ Cup lima beans or other white bean, soaked overnight

¼ Cup dry small fava beans soaked over night

In separate bowl:

1 ¼ Cup lentils, soaked overnight

¼ Cup brown rice, soaked overnight

The day of cooking:

10 Cups beef or lamb broth – or plain filtered water, you may need more.

7 Tbs. Cup butter, dehen, or extra virgin olive oil (if using olive oil only low sauté)

1 large onion, chopped coarse or fine

1/4 Cup large bulgar (optional)

2 Tbs. tomato paste (optional)

1Tbs sea salt

2 tsp. ground cumin

¼ tsp. freshly ground pepper

¼ tsp. allspice

Optional:

You can add fully cooked ground or shredded meat to the pot along with the lentils.

Instructions:

After the beans are soaked, rinse them and place in a pot, cover with broth or water and bring to a boil, reduce heat, cover and simmer for 45 minutes or until garbanzo beans are tender-firm.

Once the beans are tender and stir in drained and rinsed lentils, rice, bulgar, sea salt and spices.

Meanwhile, sauté the onions in the butter until light brown; add when lentils are soft, this means the soup is done.

Notes:

Lentils should be soft, bulgar should be medium-soft, and garbanzo should be tender-firm.

If too much liquid, cook boil a little longer with the lid off.

If too thick, add hot liquid (broth or water)

This soup should be a thicker consistency. Taste and adjust spices as needed. Goes great with pickled turnips and pita bread.

Green Bean Stew

photo 1

This is a great dish for spring/summer as green beans and tomatoes are in season and this dish is eaten at room temperature.

Recipe:

1 ¼ lb. fresh green beans, toped, tailed, washed, and cut into 1 inches in length

1 ¼ lb. tomatoes, peeled and chopped

5 Tbs. extra virgin olive oil

1 medium onion, minced

1 tsp sea salt (or salt to taste)

8 garlic cloves peeled and mashed with ½ tsp. sea salt (to absorb the juices)

Instructions:

Prepare green beans, tomatoes, and onion then put in separate bowls (this will make the process less complicated).

Heat the olive oil on medium low for a few minutes; add onions and sauté for about 10 minutes or until golden.

Add the green beans and 1 tsp. salt and sauté for a few minutes until they become glossy and brighter green.

Add chopped tomatoes, mix well and cover the pot. Boil gently for about 40 minutes or until the beans are tender and the sauce has thickened.

The last few minutes of cooking add the mashed garlic, mix well and turn off heat. If garlic is too excessive for you, you can reduce amount.

Let cool for about 1 hour to room temperature or warm.

Serve with rice or a side of beans such as hummus, and/or pita bread.

Notes:

This version is a vegetarian one; however, you can make it with meat by adding stew meat after the onions are golden and then complete the following steps.

Falafel

favabeanfalafel_aliocha

With various recipes for falafel out there, it’s difficult to be brave enough to pick one, put the time and effort, and pray it works. The following falafel recipe time consuming, but with great results.

Falafel is basically your base (beans + onion and garlic +spices and salt) + greens (cilantro and parsley). If you want to get creative can add kale or other dark green, don’t add more than 1 Cup per 1 recipe, this however is not a traditional way to eat falafel).

Ingredients:

1 Cup garbanzo beans, soaked

1 Cup fava beans, soaked and peeled (or substitute with garbanzo beans, therefore making the recipe 2 Cups garbanzo beans)

SPICES:

1 large onion, peeled and cut in 4’s

6 cloves of garlic, peeled

1 ½ Tbs. sea salt

¼ tsp. black pepper

2 tsp. cumin powder

½ tsp. allspice powdered

½ tsp. cayenne pepper powdered (more or less depending on your preference in spicy foods)

GREENS:

1 Cup cilantro, washed and thick stems removed

½ Cup parsley, washed and thick stems removed

OTHERS:

½ tsp baking soda

2 Tbs. sprouted flour (optional)

Coconut oil for frying.

Instructions:

Soak garbanzo beans and fava beans is separate water overnight. If using fava, peel them by pounding them a little at a time. If you can fine peeled dry fava use that instead so all you need is an overnight soaking.

Wash and drain all beans, then they may be mixed from now on. The reason for separation is because of the peeling, it makes it easier.

Put beans in the food processor and blend into a course mixture. This may take a couple batches.

photo 1

Next, put the onion, garlic, and greens (cilantro and parsley) in the food processor, blend and add to bean mixture. Then add the salt, pepper, powdered spices, baking soda and optional sprouted flour (this is used only if you feel the mixture needs to be slightly firmer).

Mix well by hand, let rest for 30 minutes and then roll into walnut size balls using a spoon and the palm of your hand.

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Finally fry the falafel – let the oil heat on a medium low for about 5 minutes or until hot enough to see bubbles form around the falafel mix when dropped into the oil. Fry for about 5 minutes on each side, then remove and place on paper towels to soak up extra oil.

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Enjoy with tahini sauce, parsley, lettuce, tomato, thin onion slices, and a side of turnip pickles.

Notes:

Any leftover bean mixture can be frozen in balls or stored in the fridge for next day use. Thaw completely before frying (water in oil can cause the oil to pop).