250 Best Beans, Lentils & Tofu Recipes
Healthy, Wholesome Foods
Paperback, 288 pages
I keep Mason jars filled with various beans and lentils and split peas and love how inexpensive and easy to store they are. Not to mention - they are a great source of fibre and protein. Still, I think I could utilize them more often than I do, and in a greater variety of dishes. And I'm fairly certain that I am not alone in this thinking.
Which is why this book is such a great idea, a collection of recipes that feature these pantry staples in a broad variety of preparations, with enough vegan, vegetarian and meat-lovers recipes to keep everyone happy and full.
In a single collection, you can enjoy 250 of the best recipes created by the bestselling authors of Robert Rose along with nutrition information, preparation tips and serving suggestions. These recipes will not only appeal to vegetarians and vegans but to the ever growing number of people who simply wish to eat less animal protein in favor of healthy alternatives. It always means no longer having to prepare several different meals for one family -- everyone, regardless of their leanings, can enjoy this delicious and incredibly satisfying food.
Many of the recipes include tips for serving and preparation, variations, and make-ahead notes.
Contents include:
Forward and Introduction - where we learn about buying, storing, and various cooking methods of beans, lentils and tofu, as well as their health benefits.
Appetizers
Soups
Salads and Dressings
Wraps, Rolls, Sandwiches and Burgers
Chilies
Curry and Dal
Mains with Meat, Poultry, Fish and Seafood
Meatless Mains
Sides and Small Plates
Contributors and Index
Try a couple of sample recipes from the book this week!
If you’re tired of beef-based chilies with red beans, try this equally delicious but lighter version. It makes a great potluck dish or the centerpiece for a casual evening with friends. For a special occasion, serve with hot cornbread.
Serves 8
• Large (minimum 5 quart) slow cooker
4 cups cooked black-eyed peas (see Tips, left) 1 L
2 tbsp olive oil, divided 30 mL
4 oz chunk bacon, diced 125 g
2 lbs trimmed pork shoulder or blade (butt), 1 kg
cut into 1-inch (2.5 cm) cubes, and
patted dry (see Tips, left)
2 onions, finely chopped 2
4 stalks celery, diced 4
4 cloves garlic, minced 4
2 tsp ground cumin (see Tips, left) 10 mL
2 tsp ground coriander 10 mL
2 tsp dried oregano leaves, crumbled 10 mL
1 tsp salt 5 mL
1 tsp cracked black peppercorns 5 mL
1 piece (2 inches/5 cm) cinnamon stick 1
1 cup flat beer 250 mL
1 can (14 oz/398 mL) crushed tomatoes 1
1 each red and green bell peppers, seeded 1
and diced
1 to 2 chipotle peppers in adobo sauce, minced 1 to 2
Sour cream
Finely chopped red onion
Shredded Monterey Jack cheese
1. In a skillet, heat 1 tbsp (15 mL) of the oil over medium-high heat. Add bacon and cook, stirring, until browned and crisp, about 4 minutes. Using a slotted spoon, transfer to slow cooker stoneware. Add pork, in batches, and cook, stirring, until browned, about 4 minutes per batch. Transfer to stoneware as completed.
2. Reduce heat to medium. Add remaining 1 tbsp (15 mL) of oil to pan. Add onions and celery and cook, stirring, until softened, about 5 minutes. Add garlic, cumin, coriander, oregano, salt, peppercorns and cinnamon and cook, stirring, for 1 minute. Add beer, bring to a boil and boil for 1 minute, scraping up brown bits. Stir in tomatoes.
3. Transfer to stoneware. Stir in peas. Cover and cook on Low for 6 hours or on High for 3 hours. Stir in bell peppers and chipotles. Cover and cook on High for about 20 minutes, until peppers are tender. Garnish with any combination of sour cream, onion and/or cheese.
Excerpted from 250 Best Beans, Lentils & Tofu Recipes by The Editors of Robert Rose Inc. © 2012 Robert Rose Inc. www.robertrose.ca All rights reserved: May not be reprinted without publisher permission.
A favorite of teenagers, nachos are also a great comfort food dish. In this recipe, the degree of spice depends upon the heat of the salsa. If you are heat averse, use a mild salsa. If you are a heat seeker, use a spicy one.
Makes about 4 cups (1 L)
Vegetarian
1 can (14 oz/398 mL) refried beans 1
1 cup prepared tomato salsa 250 mL
1 can (4.5 oz/127 mL) chopped green 1
chiles, drained
2 cups shredded Cheddar or Monterey Jack 500 mL
cheese
Tortilla chips or tostadas
1. In a saucepan over medium heat, bring beans, salsa and chiles to a boil. (You can also do this in the microwave; see Tips, left.) Stir in cheese until melted. Serve with tortilla chips or tostadas for dipping.
Tips
To microwave, place beans, salsa and chiles in a microwave-safe dish. Microwave on High until bubbling, about 4 minutes. Stir in cheese and microwave until melted, about 11⁄2 minutes.
To jack up the heat, add a finely chopped jalapeño pepper along with the beans.
Excerpted from 250 Best Beans, Lentils & Tofu Recipes by The Editors of Robert Rose Inc. © 2012 Robert Rose Inc. www.robertrose.ca All rights reserved: May not be reprinted without publisher permission.
This is a variation on the noodle dish Pad Thai, but it uses beans as the protein instead of shrimp and chicken, which is the more usual combination. Teriyaki sauce is a favorite of children because of its sweet taste.
Makes 8 servings
Vegan Friendly
2 cups rice noodles 500 mL
1 tbsp olive oil 15 mL
1 small onion, diced 1
1 cup chopped carrots 250 mL
1 cup chopped celery 250 mL
2 cloves garlic, chopped 2
2 cups broccoli florets 500 mL
1⁄2 cup reduced-sodium teriyaki sauce 125 mL
Dash hot pepper sauce Dash
1 can (19 oz/540 mL) mixed beans, drained 1
and rinsed (about 2 cups/500 mL)
1. Prepare rice noodles according to package directions. Drain and set aside.
2. In a large skillet, heat oil over medium heat. Sauté onion, carrots and celery until onions are softened, about 5 minutes. Add garlic and broccoli; cover and cook for 5 minutes. Stir in teriyaki sauce, hot pepper sauce, beans and rice noodles; cover and cook for 5 minutes.
Tips
For a milder flavor, omit the hot pepper sauce.
This recipe reheats well, so it makes for a great packed lunch the next day.
Excerpted from 250 Best Beans, Lentils & Tofu Recipes by The Editors of Robert Rose Inc. © 2012 Robert Rose Inc. www.robertrose.ca All rights reserved: May not be reprinted without publisher permission.
No comments:
Post a Comment