Easy Bean Spread

An easily-prepared lunch item or side dish...

Similar to my hummus recipe, the flavors of tahini and cumin make this a smooth, zesty food--quite flavorful. I really like it in a pita pocket for lunch. It's also tasty spread on crackers. It's great chilled or microwaved a bit.

This bean spread is easy to prepare: you just use a spatula to mash the beans some in between adding each other ingredient. By the time everything is in the bowl and combined, the mixture has a nicely spreadable texture.

Easy Bean Spread
Estimated time: 10 minutes
Serves: 2 - 4

Ingredients

• 1 can (15-16 oz) black beans
• 1 can (15-16 oz) great northern beans
• 1 teaspoon minced garlic
• 2 tablespoons tahini (sesame seed paste)
• 2 teaspoons lemon juice
• 2 teaspoons lime juice
• 1/4 teaspoon freshly-ground black pepper
• 1/2 teaspoon coarse salt
• 1/2 teaspoon ground cumin
• 2 teaspoons minced fresh cilantro
• 1/4 teaspoon chili powder

Instructions

1. Drain the cans of beans. Discard the liquid. Gently rinse the beans, then transfer them to a large bowl.

2. With a rubber spatula, stir the beans to mix them.
3. Add the minced garlic. With the spatula, stir and smash the mixture until about half of the beans are mashed.

4. Stir in the tahini, and mash the mixture again with the spatula for a half-minute or so.

5. Add the lemon juice. Mash and stir.

6. Add the lime juice. Mash and stir.

7. Add the freshly-ground black pepper. Mash and stir.
8. Add the salt. Mash and stir.

9. Add the ground cumin. Stir and mash.

10. Add the fresh chopped cilantro. Stir and smash.

11. Stir in the chili powder. Mix and mash the mixture one last time.

12. Refrigerate. Serve chilled or heated. Serve in a pita pocket with spinach or sprouts, or serve as a spread on crackers.

Enjoy!

Sausage Bean Soup

This is palate-friendly soup...

Such a tasty, semi-spicy (but not hot-spicy) soup--a spin-off of a Mexican black bean soup.

Place a bowl of this steaming soup before you, and your nose will be greeted with the aroma of tender mixed vegetables, zesty cumin, savory oregano, and just a hint of some spicy, somehow-sweet whole cloves. This soup has an agreeably pungent yet smooth taste. It's wholesome and filling, with a variety of textures (crisp corn kernels, soft beans, luscious tomatoes) and colors. This soup is just plain tasty, and you should try it.

Soup == Inexpensive: I like that homemade soups are (generally) an inexpensive food. I can make a significant amount, serving some immediately and freezing the rest for a rainy day.

Chicken stock: For this soup, I use homemade chicken stock, which is low in sodium. If you use the canned/boxed variety, or if you mix up some water with bouillon, you may not need the added salt the recipe includes.

Sausage: I use about 1/2 of a Bob Evans Original Recipe Pork Sausage roll. When I first made this soup, I cooked all the sausage, crumbling it, to use some in an omelette. I saved the rest and made this soup the next day. I assume that a different type of meat could be used (or no meat at all), but the sausage flavor is definitely distinctive--it's a key component.

Drain the tomatoes: You'll notice in the recipe that I say to drain the can of diced tomatoes. This action is important--the excess liquid is unnecessary for the soup. Don't overdo it: all you need to do is empty the can into a mesh strainer over the sink. Tilt the strainer and shake it just slightly. Don't smash the tomatoes. Allow the obvious juice to drain out. Then transfer the tomatoes (and any juice that's left with them) into the pot. This process should only take a minute.

Sides: Biscuits or rolls.

Toppings: Plain yogurt or grated/shredded cheese.

Sausage Bean Soup
Estimated Total Time: 1 hour
Serves: 4 - 6

Ingredients

• 1 large onion
• 1/2 large bell pepper
• 3 medium carrots
• 2 tablespoons olive oil
• 3 whole cloves
• 1 teaspoon coarse salt
• 1 cup cooked and crumbled sausage
• 1 cup frozen corn
• 4 cups chicken stock (low sodium)
• 3 teaspoons minced garlic
• 2 bay leaves
• Freshly-ground black pepper
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 1/4 teaspoon celery seed
• 1-2 tablespoons fresh cilantro
• 1 can (15.5 oz) kidney beans
• 1 can (15.5 oz) black beans
• 1 can (15 oz) diced tomatoes
• Plain yogurt (optional garnish)

Instructions

1. Rinse and dry the onion, bell pepper, and carrots. Peel the carrots if desired. Dice the onion, and halve then dice one half of the bell pepper. Thinly slice the carrots. Set aside.

2. Rinse and dry the fresh cilantro. Chop it small, then set it aside.
3. In 5-quart stockpot, heat 2 tablespoons olive oil over medium heat. Add the onion, bell pepper, carrots, whole cloves, and kosher salt. Saute for 2 minutes, stirring often.
4. Add the cooked and crumbled sausage, and heat for 6 minutes until vegetables are becoming tender.

5. Stir in the frozen corn, and heat it for 2 minutes. Stir often.

6. Stir in 1/2 cup of the chicken stock. Add  the minced garlic. Break the bay leaves in half, and add them to the pot. Stir in the ground cumin, dried oregano, celery seed, and several twists of freshly-ground black pepper. Simmer for 3-5 minutes, stirring often.

7. Add the freshly-chopped cilantro.

8. Stir in the rest of the chicken stock (4 cups total). Drain and gently rinse the kidney beans and black beans, and add them to the pot. Pour the can of diced tomatoes into a strainer/colander and discard the juice that readily drains from them. Transfer the diced tomatoes to the pot. Stir.

9. Turn heat to medium-high. Heat until the soup begins to simmer.
10. Cover and cook on low for about 20 minutes.

11. Remove the bay leaves and whole cloves (if you can find them) before serving the soup. Do not eat them.

12. Serve with salt and pepper to taste and garnish with a dollop of plain yogurt, if desired.

Enjoy!

Robust Hummus

Another use for garbanzo beans...

This hummus is simple to make, and it tastes superb. Serve it as a dip with crackers, chips, or pieces of pita or naan. Or spread it inside a pita "pocket" with spinach and chicken--whatever you like--and eat it like a sandwich.

A basic hummus recipe includes garbanzos, tahini (see note below), olive oil, garlic, lemon juice, and salt. All these ingredients are blended together into a quite thick sauce. My variation adds in some sun-dried tomatoes, baby spinach, lime juice, crushed red pepper flakes, ground cumin, dill weed, and freshly-ground black pepper. Those additions truly enhance the flavor.

What's tahini? Tahini is made from sesame seeds that are roasted and then ground into a gray-brown-colored paste. You can find jars of tahini at most grocery stores (I've bought it at Safeway, and I've seen it at Wal-Mart). Look for it in the "ethnic foods" section--or maybe near the jars of olives and such. Tahini hints at a peanut butter flavor...but it's certainly unique. The texture is thick but somewhat coarse, and you'll notice that the oils in tahini may separate and rise to the top of the jar (that's normal--just stir it a bit when you measure it out).

You'll need a food processor to make this recipe. A blender might work, but I haven't tried it (if you do, let me know how it goes!)

Garnish ideas: Maybe you'll want to garnish a bowl of hummus with something extra, like diced tomatoes, olives, more garbanzo beans, crumbled feta cheese, or freshly-ground black pepper. Or you could make a small well in the middle of the hummus and drizzle some tasty olive oil inside.

Robust Hummus
Estimated preparation time: 15 -20 minutes
Serves: 10

Ingredients

• One 19 ounce can garbanzo beans (keep the liquid--see instructions below)
• 2 teaspoons minced garlic
• 5 chopped sun-dried tomatoes (packaged in oil)
• 3 teaspoons lemon juice
• 2 teaspoons lime juice
• 3 tablespoons tahini
• 1/8 teaspoon crushed red pepper flakes
• 1/2 teaspoon coarse salt
• 1/4 teaspoon cumin
• 1/4 teaspoon dill weed
• 1 large handful baby spinach leaves
• Freshly-ground black pepper

Instructions

1. Open the can of garbanzo beans. Drain the liquid into a measuring cup, reserving it for later. (If you wish to garnish the finished dish with extra beans, now is the time to set some of them aside.)

2. Place garbanzo beans and all other ingredients in a food processor. Add 2 tablespoons of reserved garbanzo bean liquid.

 3. Secure the lid, then blend the ingredients for a few seconds.

4. Check the consistency of the mixture. Add 2 tablespoons more of the reserved liquid.

5. Alternate between processing the mixture and adding more liquid--in 1-tablespoon increments--until the hummus has a thick, spreadable consistency.

 6. Transfer the hummus to a bowl or storage container. Garnish as desired.


Enjoy!

Garbanzo Bean Burritos

 A quick and easy meal...

This dish is the bomb. It's simple to make and it's so delicious and definitely healthy. It requires minimal preparation: All you have to do is open and drain two cans of garbanzo beans, dice up an onion, chop fresh cilantro leaves, measure out some spices, and you're all set. In 10-15 more minutes, you'll be at the table to eat.

You'll saute up the onions and garlic till they're quite soft. Next, you'll stir in spices that mimic the savory factor of typical meat burritos or tacos, but all without the meat (and without the refried beans). Up the ante by adding extra chili powder if you're into the hot aspect of burritos. Finally, you'll stir in the garbanzo beans. As they cook, they soften significantly but don't lose their shape. You'll finish up with some fresh cilantro, which adds a nice color and a suggestion of the herb's signature flavor.

Serve up a few spoonfuls of the mixture on a tortilla, add a dollop of plain yogurt, and enjoy!

Tortillas: You can use whole grain tortillas, which generally have a little more fiber and protein than regular four tortillas. 

Toppings: You could choose to make it like your usual burrito by adding toppings like diced tomatoes, shredded lettuce, or salsa. However, the only topping this meal requires (it truly takes the garbanzo burrito's flavor to the superlative degree) is plain yogurt or greek yogurt. Plain yogurt has significantly less of everything-that's-bad-for-you-in-large-doses that sour cream has significantly more of, and it tastes nearly the same as sour cream. These yogurts (normal plain and Greek plain) are similar in flavor and nutritional content, but the Greek plain yogurt is thicker, has more protein, and costs significantly more than plain ole yogurt.

As far as nutrition goes, the main things to watch when making this dish is the sodium content and the oil content. Just use about 1 tablespoon of olive oil--enough to coat the bottom of the skillet somewhat so that you can saute the onions and garlic. That oil will also lightly coat the garbanzo beans, helping them cook and helping the spices stick. You need the oil, but you don't need much. Too often, people cook with way too much oil--it's just unnecessary to use so much, and using less is such an easy way to cut back on fat.

On the topic of SALT: Another aspect of cooking that baffles me is when salt is tossed about as if it's an ingredient that is not only necessary but also necessary in unguarded amounts. Salt is certainly an important mineral. I am convinced that it helps draw out flavors in foods, and it is quite often a key seasoning. But if you wish to help lower your risk for things like hypertension, and even heartburn, be conscious of how much salt you add, and cut back on it whenever possible.

Since you're cooking a meal yourself, you're already avoiding an immense amount of the sodium that is in those processed (convenient) foods that you could have bought, but didn't. But that doesn't now mean you can shovel on the salt and expect the sodium content to still be extraordinarily low--salt doesn't become oddly healthy just because it's coming from your own kitchen. I suggest leaving much of the seasoning-by-salt to the end, when you have the result of your hard work on your plate. Taste it, and then gently season it to your taste....being sure to leave the taste of the other ingredients in the food unmasked by saltiness.

I also like to use seasonings and spices other than salt when I'm tempted to add more salt. Sometimes a finished dish is just lacking a little....something, and adding a sprinkle of onion powder or some freshly-ground black pepper (my favorite) is all it needs. Depending on the type of food you're cooking, sometimes you can substitute various spices for some of the salt that the recipe suggests you use. I am a big fan of spices. I just counted 40 different spices in my cupboard, including salt and pepper and various dried herbs. Perhaps that's a little extreme, but I do use them all, and they're all common. In another post, I'll discuss how I choose which spices to use in different recipes.

Conclusion on this discourse about salt: You can add it, but you can't easily take it out.  And your food shouldn't taste like salt. 

Back to nutrition: Garbanzo beans (a.k.a. chickpeas) are high in protein and dietary fiber, and they're low in fat. Those are great qualities to have! Yay! Eat more garbanzos!

Back to this recipe: I heard tell of garbanzo bean burritos several weeks ago through The Splendid Table's newsletter. My variation is simpler. It's one that's easy to make in a pinch--as long as you keep onions and a couple cans of garbanzo beans in the pantry and minced garlic, tortillas, and some cilantro in the fridge. Those are common-enough items.

No Cilantro? You don't have to use fresh cilantro leaves. Good substitutes include chopped baby spinach or dried or fresh parsley, chives, basil, or oregano. For the more pungent of those herbs, you may need to decrease the amount you use so that it doesn't overwhelm the other flavors of the food. If you use dried herbs, you'll need to use less than you would if it were fresh (e.g. 1 teaspoon dry parsley or 1 tablespoon fresh parsley). You could even leave out the green leafy addition completely--it adds a nice flavor, but the keys to this meal are the beans and spices (and yogurt).

Sides ideas: Salad (vegetable or fruit, or a mix) or rice. But with extra toppings, the burritos can be the entire meal.

Garbanzo Bean Burritos
Estimated time: 20 - 25 minutes
Serves: 4 - 6 (using 6 or 8-inch tortillas)

Ingredients

• 1 tablespoon olive oil
• 2  15-16 ounce cans garbanzo beans (chickpeas), drained and gently rinsed
• 1 medium onion, chopped small (a little less than two cups when chopped)
• 1 tablespoon minced garlic (plus extra if you like)
• 1/2 teaspoon paprika
• 1/4 teaspoon ground mustard
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder (extra if you like it hot)
• 1 cup fresh cilantro leaves (chopped small, making 1/4-1/2 cup when chopped)
• 1/2 teaspoon coarse salt (use less if you use a fine-grain salt instead)
• Freshly-ground black pepper
• Whole grain tortillas
• Plain yogurt

Instructions

1. Heat olive oil on medium heat in 12-inch skillet (a straight-sided one is helpful).

2. Combine chopped onion and minced garlic and saute in pan until quite tender, 5 to 7 minutes.

3. Thoroughly stir in spices (not cilantro yet).

4. Add drained garbanzo beans and cook about 5 minutes, stirring often.

5. Sprinkle in coarse salt and freshly-ground black pepper.

6. Stir in chopped fresh cilantro leaves and cook 1 more minute, then remove from heat.

7. Serve on whole grain tortillas with plain yogurt.

Enjoy!