Category Archives: Dry Beans

Vegan Caesar Salad With Crisp Chickpeas

Vegan Caesar Salad With Crisp Chickpeas

Prep Time25 minutes
Cook Time20 minutes
Beans4 hours
Total Time4 hours 45 minutes
Course: Lunch, Salad
Cuisine: American, California, Vegan
Keyword: Dry Beans
Servings: 4 servings
Calories: 618kcal

Equipment

  • 1 high-speed blender

Ingredients

Dry Beans

  • ½ lb garbanzo beans dry

Salad

  • 2 cups sourdough bread crusty, chopped
  • 2 tbsp extra-virgin olive oil
  • 2 tbsp extra-virgin olive oil
  • 1 large bunch lacinato kale stems removed, roughly chopped
  • 1 large head romaine lettuce chopped

Dressing

  • 1 cup whole unroasted cashews
  • ¼ cup nutritional yeast
  • ¼ cup lemon juice fresh, from 1-2 lemons
  • 3 cloves garlic
  • 2 tsp caper jar brine
  • 1 tsp Dijon mustard
  • 1 tsp white miso paste
  • ¾ tsp kosher salt
  • ½ tsp pepper
  • ¾ cup water (or aquafaba for extra creamy)

Instructions

Beans

  • Make the ½ lb garbanzo beans, either in the pressure cooker or in a slow cooker (after soaking only). Refer to the main page on beans. Do not add any spices.

Salad

  • Heat the toaster oven to 400 degrees on speed convection. On a small baking sheet, toss the 2 cups sourdough bread (chopped) with 2 tbsp extra-virgin olive oil and add salt and pepper generously. Bake for about 8-10 minutes.
  • While that bakes, prepare the ½ lb garbanzo beans. Drain them (save the liquid for this or other projects). Dry them thoroughly; use kitchen towels and then paper towels. Toss with 2 tbsp extra-virgin olive oil and add salt and pepper generously. Drain the oil off. Then add to a parchment-paper-lined sheet pan, ensuring they are not crowded. You may want to do two patches if using the toaster oven.

Dressing

  • To a high-speed blender, add the 1 cup whole unroasted cashews, ¼ cup nutritional yeast, ¼ cup lemon juice, 3 cloves garlic, 2 tsp caper jar brine, 1 tsp Dijon mustard, 1 tsp white miso paste, ¾ tsp kosher salt, ½ tsp pepper, and ¾ cup water (or aquafaba for extra creamy).
  • Blend until completely smooth, 3-4 minutes, scraping the sides with a rubber spatula every minute or so, at least.

Finish

  • When ready, prepare and chop the 1 large head romaine lettuce and 1 large bunch lacinato kale. Add the chopped kale to a large bowl, along with the dressing. Massage the kale with your grubby little hands until softened.
  • Add the lettuce, croutons, and half the chickpeas. Toss to coat and season with salt and pepper. Sprinkle with more nutritional yeast. Top with remaining roasted chickpeas.

Notes

Makes 4 servings, at least at those nutrition facts

Nutrition

Calories: 618kcal | Carbohydrates: 63g | Protein: 24g | Fat: 34g | Saturated Fat: 5g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 19g | Sodium: 684mg | Potassium: 1436mg | Fiber: 18g | Sugar: 12g | Vitamin A: 20418IU | Vitamin C: 78mg | Calcium: 310mg | Iron: 9mg
Nutrition Facts
Vegan Caesar Salad With Crisp Chickpeas
Amount Per Serving
Calories 618 Calories from Fat 306
% Daily Value*
Fat 34g52%
Saturated Fat 5g31%
Polyunsaturated Fat 6g
Monounsaturated Fat 19g
Sodium 684mg30%
Potassium 1436mg41%
Carbohydrates 63g21%
Fiber 18g75%
Sugar 12g13%
Protein 24g48%
Vitamin A 20418IU408%
Vitamin C 78mg95%
Calcium 310mg31%
Iron 9mg50%
* Percent Daily Values are based on a 2000 calorie diet.

Tomatillo White Bean Soup

This was an invention of mine, and it’s actually just in testing.

Tomatillo White Bean Soup with Rice

Rice on the side
Course: Dinner
Cuisine: California, Mexican
Keyword: Dry Beans, Slow Cooker
Servings: 6 servings
Calories: 456kcal

Ingredients

  • 2 tbsp olive oil
  • 1 lb tomatillos husked, rinsed, and diced
  • 1 tsp cumin
  • 1 leek cleaned and half-moon sliced
  • 2 stalks celery cleaned and chopped
  • 6 cloves garlic minced
  • 1 bunch cilantro thin stems chopped, leaves set aside
  • 1 tsp salt
  • 2 jalapeño sliced
  • 2 poblano peppers
  • ½ lb dry white bean

Rice / Serving

  • 2 cup brown jasmine rice
  • 3 limes

Instructions

  • Prepare all ingredients. This assumes you're using an Instant Pot slow cooker; if not, pre-cook the ingredients in a pot and then transfer to the slow cooker.
  • Turn IP to saute and add 2 tbsp olive oil to heat. Then add the 1 lb tomatillos, 1 leek, and 2 stalks celery and cook until they start to develop color.
  • Then add the 6 cloves garlic, the stems from the 1 bunch cilantro, 2 jalapeño, 1 tsp salt, and 2 poblano peppers, 1 tsp cumin and cook until fragrant.
  • Turn to low on the slow cooker and add the ½ lb dry white bean and 1-2 quarts of water (TBD). Cook for 4-6 hours until the beans are soft.

Rice and Serving

  • About an hour before serving, add 2 cup brown jasmine rice to a rice cooker along with 3 cups of water and a sprinkle of salt and some of the chopped leaves from the 1 bunch cilantro. Cook until done. Add a splash or two of lime juice and salt to taste.
  • When ready to serve, squeeze in lime juice from 3 limes to taste and serve over or next to the cilantro-lime rice.

Notes

Makes 6 servings

Nutrition

Calories: 456kcal | Carbohydrates: 84g | Protein: 16g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 416mg | Potassium: 1220mg | Fiber: 12g | Sugar: 7g | Vitamin A: 702IU | Vitamin C: 60mg | Calcium: 150mg | Iron: 6mg
Nutrition Facts
Tomatillo White Bean Soup with Rice
Amount Per Serving
Calories 456 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Sodium 416mg18%
Potassium 1220mg35%
Carbohydrates 84g28%
Fiber 12g50%
Sugar 7g8%
Protein 16g32%
Vitamin A 702IU14%
Vitamin C 60mg73%
Calcium 150mg15%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.

Jar Meal: Italian Barley (or Farro) Soup

Jar Meal: Italian Barley (or Farro) Soup

Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Dinner
Cuisine: California, Italian
Keyword: Barley, Dry Beans, Farro, Quick, Quinoa, Vegan
Servings: 6 servings
Calories: 201kcal

Ingredients

  • 1 cup pearled barley
  • 3 tbsp pre-washed quinoa
  • 3 tbsp dried mung beans
  • tbsp dried minced onions
  • 1 tbsp dried basil
  • ½ tbsp dried thyme
  • ½ tsp dried oregano
  • ½ tsp fine grains salt plus more to taste
  • ¾ tsp dried chili flakes
  • 1 tbsp bouillon powder
  • cups water
  • 14 oz crushed tomatoes

Instructions

  • Layer all of the ingredients into the jar. Set aside for up to six months.
    1 cup pearled barley, 3 tbsp pre-washed quinoa, 3 tbsp dried mung beans, 1½ tbsp dried minced onions, 1 tbsp dried basil, ½ tbsp dried thyme, ½ tsp dried oregano, ½ tsp fine grains salt, ¾ tsp dried chili flakes, 1 tbsp bouillon powder

Make Soup

  • Add 5½ cups water and 14 oz crushed tomatoes and the contents of the jar to a large Dutch oven or pot. Simmer over medium or medium-low heat for 35 to40 minutes. You want heat that produces steady, small, concurrent bubbles. You can cook either covered or uncovered, or a mix. If you cook uncovered, be sure the water level remains sufficient – ingredients should always be covered by liquid, and if not, add ½ cup of water at a time and let it come to a steady boil again before adding more water. If you cook fully covered, I'd recommend a final five minutes uncovered and at a slightly higher heat level once everything is nearly cooked through. Turn off the heat once the barley and mung beans have cooked through, which you can test by tasting the barley, which should end up chewy and not stiff. If you want to add any kale or broccoli, add just a few minutes before the soup is done cooking.
  • To serve, you can drizzle with a bit of olive oil, and/or top with cheese (mozzarella, Parmesan, etc.).

Notes

Makes six servings, especially with added fat from olive oil or cheese

Nutrition

Calories: 201kcal | Carbohydrates: 42g | Protein: 7g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.2g | Sodium: 351mg | Potassium: 469mg | Fiber: 9g | Sugar: 4g | Vitamin A: 254IU | Vitamin C: 8mg | Calcium: 80mg | Iron: 4mg
Nutrition Facts
Jar Meal: Italian Barley (or Farro) Soup
Amount Per Serving
Calories 201 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 0.4g3%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.2g
Sodium 351mg15%
Potassium 469mg13%
Carbohydrates 42g14%
Fiber 9g38%
Sugar 4g4%
Protein 7g14%
Vitamin A 254IU5%
Vitamin C 8mg10%
Calcium 80mg8%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

Red Beans and Rice

This is a delicious version of red beans and rice, and while it takes a little bit to make it, it makes so much and it saves so well that it’s a valuable recipe to put into rotation.

Red Beans and Rice

Delicious variation on a classic, which I've modified to use brown rice and to match my preferred ways to cook beans and rice.
Prep Time1 hour 30 minutes
Cook Time30 minutes
Soaking Time6 hours
Total Time8 hours
Course: Dinner, Lunch
Cuisine: California, Southern, Vegan
Keyword: Dry Beans, Rice, Vegan
Servings: 8 servings
Calories: 477kcal

Ingredients

Beans

  • 3 tbsp olive oil
  • 1 yellow or white onion chopped
  • 1 green bell pepper chopped
  • 1 celery stalk chopped
  • 2 tsp Creole seasoning salt-free preferred
  • 1 tsp Spanish smoked paprika aka pimenton
  • 1 lb dried red beans Domingo Rojo, Hidatsa Red, or Kidney
  • 3.5 cups vegetable broth low sodium
  • 1 bay leaf
  • 2 tsp soy sauce
  • 2 tsp Cholula or other hot sauce

Rice

  • 1 tbsp neutral vegetable oil
  • 1 large yellow onion diced
  • 2 tbsp unsalted vegan butter or dairy butter if not aiming for vegan
  • 1 bay leaf
  • 1 tsp kosher salt
  • 2 cups brown jasmine rice
  • 3.5 cups vegetable broth low sodium
  • 1 cup chives thinly sliced for serving

Instructions

Rice

  • Pour the 1 tbsp neutral vegetable oil into a saucepan over medium-high heat. Add the 1 large yellow onion, 2 tbsp unsalted vegan butter, 1 bay leaf, and 1 tsp kosher salt and cook, stirring frequently, until the onion is soft, 6 to 8 minutes. Add the 2 cups brown jasmine rice and stir to coat.
  • Add the mixture to the rice cooker. Stir in the 3.5 cups vegetable broth. Set the rice cooker to cook brown rice and leave until beans are complete.

Beans

  • Soak the 1 lb dried red beans for 6-10 hours in a 1.5% salinity solution. Drain and rinse.
  • Pour the 3 tbsp olive oil into the Instant Pot and heat on saute. Add the 1 yellow or white onion, 1 green bell pepper, and 1 celery stalk. Saute until softened and fragrant. Add the 2 tsp Creole seasoning and 1 tsp Spanish smoked paprika.
  • Add the soaked beans, 3.5 cups vegetable broth, and 1 bay leaf. Turn Instant Pot to pressurize and go to high pressure for 5 minutes. Allow pressure to release naturally for 5 minutes, then release the rest of the way.
  • Check the beans. If very well cooked (you want them fully soft), you can then move to the next step. If not, continue to cook either by bringing back to pressure for 1-5 minutes, or just by boiling on saute.
  • Str in the 2 tsp soy sauce, 2 tsp Cholula or other hot sauce, and any salt if necessary.

Serving

  • Serve the beans in bowls with a scoop of rice in the center and sprinkle the 1 cup chives on top. Pass more hot sauce at the table.

Notes

Makes 8 servings

Nutrition

Calories: 477kcal | Carbohydrates: 77g | Protein: 17g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 8mg | Sodium: 1210mg | Potassium: 970mg | Fiber: 11g | Sugar: 5g | Vitamin A: 1011IU | Vitamin C: 20mg | Calcium: 73mg | Iron: 5mg
Nutrition Facts
Red Beans and Rice
Amount Per Serving
Calories 477 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 3g19%
Trans Fat 0.1g
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 8mg3%
Sodium 1210mg53%
Potassium 970mg28%
Carbohydrates 77g26%
Fiber 11g46%
Sugar 5g6%
Protein 17g34%
Vitamin A 1011IU20%
Vitamin C 20mg24%
Calcium 73mg7%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

Ayocote Morado and Charred Corn Salad

Ayocote Morado and Charred Corn Salad

Prep Time3 hours
Cook Time30 minutes
Soaking Time8 hours
Total Time11 hours 30 minutes
Course: Appetizer, Lunch, Side Dish
Cuisine: California, Mexican, Vegetarian
Keyword: Dry Beans, Fresh Corn
Servings: 6 servings (as a side)
Calories: 215kcal

Ingredients

  • 1 large green pepper Anaheim, or 2 small
  • 2 bunches green onions trimmed
  • 3 tsp olive oil divided use
  • 4 ears of corn shucked, cleaned and kernals removed, cobs can be saved for soup or discarded
  • 1 tbsp butter
  • ½ lb Ayocote Morado beans or similar large bean
  • ¼ cup creme fraiche or sour cream
  • 3 limes
  • 1 tbsp hot sauce ideally smoky and deep
  • 1 tsp Rancho Gordo New Mexican Red Chile Powder or other chile powder
  • 1 tsp ground cumin
  • ½ cup crumbled feta cheese
  • 1 small bunch fresh cilantro roughly chopped (optional)

Instructions

  • Halve the pepper, remove the stems, pith, and seeds, then cut into thick strips. Put the pepper strips and 1 teaspoon of olive oil in a bowl and toss to coat. Heat a large skillet over medium-high heat; once the skillet is hot, add the peppers and char them for 2 to 3 minutes on each side. Transfer to a cutting board or plate to cool.
  • In the bowl, toss the green onions with 1 teaspoon olive oil. Add them to the skillet (in two batches if necessary) and char them for 2 to 3 minutes on each side, then transfer to the cutting board. Once cool, cut into 1-inch chunks. Return the green onions and pepper to the bowl. Sprinkle with salt and pepper.
  • In another bowl, toss the corn with a teaspoon of olive oil. Add to the hot skillet and cook, stirring occasionally, until softened and lightly charred, 4 to 6 minutes. Remove the skillet from the heat and stir in the butter. Return the corn to its bowl and stir in the beans.
  • In a small bowl, combine the sour cream, juice of 1 lime, hot sauce, a pinch of salt, and a tablespoon of water; mix well. Add to the bowl with the corn and beans, and mix well. Season to taste with salt and pepper.
  • In another small bowl, combine the chile powder, cumin, and a pinch of salt.
  • Arrange a third of the pepper-onion mixture and a third of the corn-bean mixture on a platter or in a serving bowl. Sprinkle with some of the feta, some of the chile mixture, and some cilantro. Repeat the layers until all the ingredients are used. Add a squeeze of lime before serving.

Notes

Serves six as a side dish

Nutrition

Calories: 215kcal | Carbohydrates: 29g | Protein: 8g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.1g | Cholesterol: 16mg | Sodium: 309mg | Potassium: 380mg | Fiber: 7g | Sugar: 6g | Vitamin A: 409IU | Vitamin C: 18mg | Calcium: 108mg | Iron: 2mg
Nutrition Facts
Ayocote Morado and Charred Corn Salad
Amount Per Serving
Calories 215 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 4g25%
Trans Fat 0.1g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 16mg5%
Sodium 309mg13%
Potassium 380mg11%
Carbohydrates 29g10%
Fiber 7g29%
Sugar 6g7%
Protein 8g16%
Vitamin A 409IU8%
Vitamin C 18mg22%
Calcium 108mg11%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Basic Bean and Barley Soup (Slow Cooker)

I want to get more into slow-cooker bean meals, to take the burden away from evening cooking when I am tired. I am doing what so many people before me learned is a great method for dinner: let it cook while I’m at work!

Bean and Barley Soup (Slow Cooker)

Prep Time20 minutes
Cook Time8 hours
Total Time8 hours 20 minutes
Course: Dinner
Cuisine: American, Vegan, Vegetarian
Keyword: Dry Beans, Farro, Slow Cooker
Servings: 6 servings
Calories: 519kcal

Equipment

  • 1 Slow cooker

Ingredients

  • 1 lb dried beans (adaptable!) rinsed
  • 1 cup pearled barley rinsed
  • 1 tbsp olive oil
  • 28 oz can crushed tomatoes
  • 8 cups water
  • 2 bay leaves
  • 1 tbsp dried Italian herb blend
  • 1 tbsp red chili flakes
  • Salt and pepper

Vegetable Mix

  • 6 cloves garlic minced or crushed
  • 3 medium carrots roughly chopped
  • 3 ribs celery roughly chopped
  • 1 medium white onion roughly chopped

Serving

  • 1 cup shredded cheese for serving

Instructions

  • Prepare all of the ingredients, including throwing the 6 cloves garlic, 3 medium carrots, 3 ribs celery, and 1 medium white onion in one bowl.
    6 cloves garlic, 3 medium carrots, 3 ribs celery, 1 medium white onion
  • This works best using the Instant Pot. Turn to medium sauté and put in 1 tbsp olive oil. Then, add the vegetable mixture and saute until things have softened and smell fragrant.
    1 tbsp olive oil
  • Add the 1 lb dried beans (adaptable!) and 1 cup pearled barley and 8 cups water. Add the 2 bay leaves, 1 tbsp dried Italian herb blend, 1 tbsp red chili flakes, and 28 oz can crushed tomatoes. Stir well. Bring to a boil on sauté.
    1 lb dried beans (adaptable!), 1 cup pearled barley, 28 oz can crushed tomatoes, 8 cups water, 2 bay leaves, 1 tbsp dried Italian herb blend, 1 tbsp red chili flakes
  • Once boiling heartily, turn to slow cook on high for 3-4 hours, medium for 6-8 hours, or low for 8+ hours. Cook until beans are softened. Then add Salt and pepper to desired taste.
    Salt and pepper
  • Serve with shredded cheese, likely a sharp cheddar.
    1 cup shredded cheese

Notes

Makes six servings.

Nutrition

Calories: 519kcal | Carbohydrates: 88g | Protein: 28g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 15mg | Sodium: 1129mg | Potassium: 1701mg | Fiber: 28g | Sugar: 9g | Vitamin A: 5621IU | Vitamin C: 17mg | Calcium: 296mg | Iron: 7mg
Nutrition Facts
Bean and Barley Soup (Slow Cooker)
Amount Per Serving
Calories 519 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 3g19%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 15mg5%
Sodium 1129mg49%
Potassium 1701mg49%
Carbohydrates 88g29%
Fiber 28g117%
Sugar 9g10%
Protein 28g56%
Vitamin A 5621IU112%
Vitamin C 17mg21%
Calcium 296mg30%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.

White Beans with Roasted Cauliflower

This fairly simply meal is delicious and saves well. It probably needs to have a secondary side of some kind.

White Beans with Roasted Cauliflower

Prep Time30 minutes
Cook Time30 minutes
Bean Soaking6 hours
Total Time7 hours
Course: Dinner, Lunch, Salad, Side Dish
Cuisine: California
Keyword: Dry Beans, Inspired by New York Times, Roasted Vegetables, Vegan
Servings: 4 servings
Calories: 392kcal

Ingredients

Beans

  • ½ lb dry white beans (e.g., Buckeye)
  • 1 bay leaf

Salad

  • 1 lb cauliflower trimmed and cut into bite-sized pieces
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1 tsp ground black pepper
  • 1 cup celery thinly sliced
  • 3 tbsp parsley chopped, optional
  • 3 tbsp green onions sliced

Dressing

  • 1 large shallot small diced
  • 1 tbsp Dijon mustard
  • 1 tbsp lemon juice
  • 2 tbsp balsamic vinegar
  • 1 tsp ground fennel seed
  • ¼ cup olive oil
  • 1 tsp salt
  • 1 tsp ground black pepper

Instructions

Beans

  • Soak the beans in 1.5% salinity water for 6-8 hours, ideally. (If not soaked, switch to pressure-cooker method for next step and cook for 20-40 minutes under pressure, depending on the bean.)
    ½ lb dry white beans (e.g., Buckeye)
  • Drain the soaked beans. To a large sauce pot, add the drained beans and lots of water, enough to cover by two inches. Add the bay leaf. Cover and heat over high until boiling (and turn down to keep hearty boil but not overflow the pot). Boil heartily for 10 minutes, then turn heat to just above low, so you have a steady simmer. Cook for at least 20 minutes, and up to an hour, checking at regular intervals if the beans are cooked through. When fully cooked, drain and set aside.
    1 bay leaf

Cauliflower and Other Prep

  • Once you start the beans, prepare the cauliflower by trimming and cutting. Preheat the oven to 400ºF. Put cauliflower on a rimmed baking sheet and toss with 1 tbsp olive oil, 1 tsp salt, and 1 tsp black pepper. Roast for 20-25 minutes until nicely cooked and developing some browned bits. Set aside to cool.
    1 lb cauliflower, 1 tbsp olive oil, 1 tsp salt, 1 tsp ground black pepper
  • Prep the other salad ingredients. Celery can go into the ultimate salad bowl. The scallions and parsley (if using) should be kept separate, ideally.
    1 cup celery, 3 tbsp parsley, 3 tbsp green onions

Dressing

  • In a medium bowl, place all dressing ingredients (minus the salt and pepper for now). Whisk well to combine. Season to taste with salt and pepper.
    1 large shallot, 1 tbsp Dijon mustard, 1 tbsp lemon juice, 2 tbsp balsamic vinegar, 1 tsp ground fennel seed, ¼ cup olive oil, 1 tsp salt, 1 tsp ground black pepper

Combine and Rest

  • Once the beans and cauliflower and done, and hopefully have cooled some, add to the bowl with the celery. Gently toss with the dressing. Let it rest for 30 minutes so the flavors combine. Then add the green onions and parsley (if using). Toss again. Serve chilled or at room temperature.

Notes

Makes 4 servings

Nutrition

Calories: 392kcal | Carbohydrates: 45g | Protein: 16g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Sodium: 1273mg | Potassium: 1513mg | Fiber: 12g | Sugar: 6g | Vitamin A: 422IU | Vitamin C: 62mg | Calcium: 197mg | Iron: 7mg
Nutrition Facts
White Beans with Roasted Cauliflower
Amount Per Serving
Calories 392 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 3g19%
Polyunsaturated Fat 2g
Monounsaturated Fat 13g
Sodium 1273mg55%
Potassium 1513mg43%
Carbohydrates 45g15%
Fiber 12g50%
Sugar 6g7%
Protein 16g32%
Vitamin A 422IU8%
Vitamin C 62mg75%
Calcium 197mg20%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.

Chickpea Salad Sandwich

An excellent, relatively simple recipe.

Chickpea Salad Sandwich

Prep Time30 minutes
Cook Time30 minutes
Bean Soaking8 hours
Total Time9 hours
Course: Dinner, Lunch
Cuisine: California, Vegan, Vegetarian
Keyword: Dry Beans, Sandwich
Servings: 4 servings
Calories: 781kcal

Equipment

  • 1 Pressure cooker

Ingredients

Beans

  • ½ lb dry garbanzo beans
  • bean spices garlic, onion, bay leaf, oregano, etc.

Salad

  • 6 tbsp extra-virgin olive oil
  • 6 tbsp tahini
  • 2 large lemons 3 tbsp lemon juice
  • 1 clove garlic minced
  • 1 tsp salt
  • ½ tsp pepper
  • ½ cup finely chopped celery
  • ½ cup finely chopped scallions

Sandwich

  • 8 slices bread
  • 8 leaves butter lettuce
  • 4 tbsp vegan mayonnaise optional

Instructions

Beans

  • Soak the beans in 1.5% salted water for 8 hours, ideally.
    ½ lb dry garbanzo beans
  • Add the soaked beans and ~2 quarts of water to the pressure cooker. Add bean spices in a spice bag or other container. Cook under high pressure for 8-12 minutes. Allow pressure to release naturally for 25 minutes. Then check doneness. If done, proceed; if not, cook again under pressure or not, depending on how much is needed. Drain beans and set aside to drain completely, cool some, and release steam while you prepare the other ingredients.
    bean spices

Salad

  • In a large bowl (or large food processor), combine oil, tahini, lemon juice and garlic. Season with salt and pepper, then whisk (or pulse) until well combined.
    6 tbsp extra-virgin olive oil, 6 tbsp tahini, 2 large lemons, 1 clove garlic, 1 tsp salt, ½ tsp pepper
  • Add cooked, drained garbanzo beans and mash gently, for a chunky texture (or briefly pulse in food processor). Add celery and scallions and mix (consider not pulsing again and mixing with a spatula). Season to taste with salt and pepper.
    ½ lb dry garbanzo beans, ½ cup finely chopped celery, ½ cup finely chopped scallions

Sandwitch

  • Prepare sandwiches. Optional mayonnaise can go on each side of the bread. Then add butter lettuce. Consider other toppings like tomato, avocado, cucumber, pickles, etc. Also consider making the mayonaise spicy with a bit of sriracha.
    8 slices bread, 8 leaves butter lettuce, 4 tbsp vegan mayonnaise

Notes

Makes 4 big sandwiches

Nutrition

Calories: 781kcal | Carbohydrates: 71g | Protein: 24g | Fat: 48g | Saturated Fat: 6g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 22g | Sodium: 922mg | Potassium: 958mg | Fiber: 17g | Sugar: 11g | Vitamin A: 1243IU | Vitamin C: 36mg | Calcium: 193mg | Iron: 7mg
Nutrition Facts
Chickpea Salad Sandwich
Amount Per Serving
Calories 781 Calories from Fat 432
% Daily Value*
Fat 48g74%
Saturated Fat 6g38%
Polyunsaturated Fat 9g
Monounsaturated Fat 22g
Sodium 922mg40%
Potassium 958mg27%
Carbohydrates 71g24%
Fiber 17g71%
Sugar 11g12%
Protein 24g48%
Vitamin A 1243IU25%
Vitamin C 36mg44%
Calcium 193mg19%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.

Baked Royal Corona Beans

This delicious preparation of Royal Corona beans is fantastic. The huge beans are well-flavored and taste great in the rich tomato sauce. Serve with bread, pasta, vegetables, rice, farro, etc. It pairs exceptionally well with a full-flavor feta.

Baked Royal Corona Beans

Prep Time30 minutes
Cook Time2 hours 30 minutes
Total Time3 hours
Course: Dinner
Cuisine: California
Keyword: Dry Beans, Inspired by Rancho Gordo
Servings: 6 servings
Calories: 389kcal

Ingredients

Beans

  • 1 lb Royal Corona beans
  • 1 onion peeled and cut in half
  • 2 bay leaves
  • 2 cloves garlic
  • 1 tsp peppercorn

Tomato Sauce

  • 3 tbsp olive oil
  • 1 medium yellow onion finely chopped
  • 4 cloves garlic minced
  • 2 tbsp tomato paste
  • 2 tsp oregano
  • 28 oz crushed tomatoes
  • ½ tbsp honey
  • 2 tsp salt

Instructions

Beans

  • Soak beans overnight in a huge bowl, covered, with 3 liters of water and 45 grams of salt.
    1 lb Royal Corona beans
  • Drain the beans. Place soaked beans in a large pot and cover with water by 3 inches. Add the halved onion directly to the pot; add the other bean spices to a small spice bag or a steeper. Bring to a boil and then turn the heat down to a bare simmer and cook until tender but holding their shape, which could be 30 minutes (highly unlikely) to 3 hours (also unlikely); probably around 2 hours total. Beans will be super creamy in texture when done. Add salt to taste just before the beans are finished cooking. When done, do not drain; set aside.
    1 onion, 2 bay leaves, 2 cloves garlic, 1 tsp peppercorn

Tomato Sauce

  • When the beans are done or nearly done, add the olive oil to a very large all-in-one pan or Dutch oven. Add the onion and cook until soft and browning; the trick is to let the onion sit for a bit once heated, so it develops some brown spots.
    3 tbsp olive oil, 1 medium yellow onion
  • Add the garlic, tomato paste and oregano. Mix well until aromatic.
    2 tbsp tomato paste, 2 tsp oregano, 4 cloves garlic
  • Add the tomatoes, sugar and salt and stir well. Let it simmer down some, but it should remain quite saucy. Taste for flavors here and add anything additional, like salt, pepper, more oregano, etc.
    28 oz crushed tomatoes, 2 tsp salt, ½ tbsp honey
  • Preheat the oven to 350ºF.
  • Drain the beans but reserve the liquid and discard the onion halves and other spices. Gently mix in the beans. If the mix is looking a little dry, add some of the bean water. You want the beans to be fully submerged and the sauce to be fairly liquid, as it will cook down in the oven further.
  • Bake for 30 minutes. Serve hot, at room temperature or cold.

Notes

Serves 6

Nutrition

Calories: 389kcal | Carbohydrates: 63g | Protein: 21g | Fat: 8g | Saturated Fat: 1g | Sodium: 1007mg | Potassium: 1884mg | Fiber: 15g | Sugar: 11g | Vitamin A: 384IU | Vitamin C: 17mg | Calcium: 257mg | Iron: 10mg
Nutrition Facts
Baked Royal Corona Beans
Amount Per Serving
Calories 389 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Sodium 1007mg44%
Potassium 1884mg54%
Carbohydrates 63g21%
Fiber 15g63%
Sugar 11g12%
Protein 21g42%
Vitamin A 384IU8%
Vitamin C 17mg21%
Calcium 257mg26%
Iron 10mg56%
* Percent Daily Values are based on a 2000 calorie diet.

Lunch: Mayocoba, Cilantro Brown Rice and Cilantro Hemp Paste

Lunch: Mayocoba, Brown Rice and Cilantro Hemp Paste

Course: Lunch
Cuisine: California
Keyword: Dry Beans, Rice
Servings: 8 servings
Calories: 579kcal

Equipment

  • 1 Pressure cooker
  • 1 Large food processor

Ingredients

Beans

  • 1 lb Mayocoba beans
  • bean spices

Cilantro Brown Rice

  • 4 cups water
  • ½ tbsp olive oil
  • 2 large limes zested and juiced, saving half of juice for paste
  • 1 bay leaf
  • 2 cups brown rice medium or short-grain
  • ½ bunch cilantro leaves chopped
  • ½ tsp salt

Cilantro Hemp Paste

  • 1 bunch cilantro leaves and stems toughest stems removed
  • 1 cup hemp hearts
  • 1 large jalapeño destemmed
  • 2 cloves garlic trimmed
  • 1 large lime juiced
  • 1 tsp salt
  • 2 tbsp olive oil

Sides

  • 4 large bell peppers

Instructions

Dry Beans

  • Soak the beans in 1% salted water for 6-8 hours, ideally. (Or skip this step and just rinse the beans and increase cooking time substantially.)
    1 lb Mayocoba beans
  • Add the soaked beans and ~2 quarts of water. Add bean spices in a spice bag or other container. (If unsoaked, add more water; if soaked long enough, you may be able to use less water.) If fully soaked, cook under high pressure for 5-8 minutes; if unsoaked, cook under high pressure for 20-30 minutes. Allow pressure to release for 25 minutes. Drain beans, salt lightly, and set aside.
    bean spices

Brown Rice

  • Boil at least 1 quart of water in the kettle.
    4 cups water
  • Heat olive oil over medium heat in large sauce pot. Add the lime zest, bay leaf and rinsed rice. Stir well.
    ½ tbsp olive oil, 2 large limes, 1 bay leaf, 2 cups brown rice
  • After the rice starts to crackle and smell aromatic, add 4 cups boiling water. Give everything a good stir and bring it to a boil again (if not already) before turning to just above low. Cover and let the rice cook completely undisturbed and covered for 30-35 minutes.
    4 cups water
  • Turn off the heat and discard the bay leaf and fluff well. Add the cilantro, half of the lime juice, and a pinch or two of salt and stir well to combine. Taste and add ½ tsp salt at most, but keep it under-salted.
    2 large limes, ½ bunch cilantro leaves, ½ tsp salt

Cilantro Hemp Pesto

  • To the bowl of a full-size food processor, add everything except the oil, including half of the lime juice from the cilantro brown rice. Process until everything is finely chopped; pause to scrape down the bowl as necessary. Add about ½ tsp salt, more if your salt isn't very salty.
    1 bunch cilantro leaves and stems, 1 cup hemp hearts, 1 large jalapeño, 2 cloves garlic, 1 large lime, 1 tsp salt
  • Slowly add the olive oil while still mixing, continuing until it is all well-combined and creamy. Taste and add salt if needed.
    2 tbsp olive oil

Assembly

  • Add the rice and beans to the containers. Top with the cilantro paste. Add the bell peppers on top.
    4 large bell peppers

Notes

Makes 8 servings

Nutrition

Calories: 579kcal | Carbohydrates: 80g | Protein: 27g | Fat: 18g | Saturated Fat: 2g | Sodium: 458mg | Potassium: 1359mg | Fiber: 14g | Sugar: 5g | Vitamin A: 2830IU | Vitamin C: 115mg | Calcium: 207mg | Iron: 11mg
Nutrition Facts
Lunch: Mayocoba, Brown Rice and Cilantro Hemp Paste
Amount Per Serving
Calories 579 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 2g13%
Sodium 458mg20%
Potassium 1359mg39%
Carbohydrates 80g27%
Fiber 14g58%
Sugar 5g6%
Protein 27g54%
Vitamin A 2830IU57%
Vitamin C 115mg139%
Calcium 207mg21%
Iron 11mg61%
* Percent Daily Values are based on a 2000 calorie diet.