Beans in the Kitchen

5 Oct
To discourage seed predators, pulses contain t...

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It is so easy to get more beans and other legumes into your diet. You can cook your own, save money, and have the luxury of picking from a wide variety of dried beans. Or you cn buy canned beans and at a moments notice have a delicious, healthy meal on the table.

A great introduction to legumes is lentils. Lentils are quick to cook – no soaking required and are very versatile. Add a bit of curry powder to give them an Indian flavor or some chopped garlic, celery, and olive oil for a more traditional flavor.

Canned beans are a quick and easy for a fast meal. The problem with can beans is the sodium they contain. Look for low sodium or no salt added to the beans, or rinse them off with clod water to remove the salt.

  • To make a quick black bean soup, add a can of low sodium black beans to a jar of salsa and thin it with vegetable or chicken stock. Add oregano, chili powder, and tabasco to taste. mash some of the beans and return them to the pot to thicken the soup.
  • Add garbanzo beans on a salad for a boost of flavor, texture and protein.
  • Mash garbanzo or black beans with finely chopped garlic and chopped red onions or scallions. Fill a whole wheat pita or wrap with the beans, sprouts or some shredded lettuce, and some chopped tomatoes for a healthy lunch.

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