Tag Archives: beans

Ceci ‘wing’ bowl

This is a relatively fast, moderately healthy, and delicious meal that has a ton of fiber and taste.

If you are craving Wings, this may help hit the spot.

This quantity will serve about 4 people.

4 cups prepared bulgur*

1/2 tsp garlic powder

Toss these together.

2 carrots, cleaned and diced

3 scallions, diced

2 large celery stalks, diced

Mix all of these together in a bowl and remove about 1/3 of a cup for an end garnish.

Cook the rest in about 2 1/2T of butter, with salt and pepper for about 3 minutes. You want these lightly cooked, not soggy.

Toss the cooked veg with the bulgur and portion into 4 bowls

3T butter

2 cups (a bit more than 1 can) ceci/chickpeas/garbanzos/chana
1/4 tsp salt


In the same pan you did the veg in, melt the butter and add the ceci. Stir it up.

3 Tablespoons Frank’s (or other good hot sauce you like to taste)
1T white vinegar

Add to the ceci

Top the bulgur with the ceci. Then add the reserved veg.

3T blue cheese crumbles

Add to the bowls. Serve with blue cheese dressing.

* bulgur is amazing. Think of it as a whole grain minute rice- it’s cracked and steamed wheat that you basically just have to either pour water over in the morning and let it soak while you go about your day, or bring it to a boil and let it sit for about 15 minutes while you get the rest of your meal on. And it’s delicious- creamy and nutty and a whole grain that is just perfect for getting your fiber up!

Bean burgers

Back to my plan of cooking through my clipped recipe file! I have been cooking, just not updating. So anyway, I remembered about the idea when looking through the old posts, and although a bit late today, I will jump right in. With tonight’s dinner, bean burgers.

These were printed off the internet, with no quantities to the ingredients. And I just changed what I did see to round it out more. They smell great, and I can’t wait to cook them and eat them! Trying to serve with polenta and a green salad and some sauteed cauliflower (it’s in the fridge).

Polenta is in the Instant Pot. I have been making a lot of polenta lately because I accidentally bought an extra package of cornmeal and am trying to eat through it. The Instant Pot makes polenta simple and hands off, so now I am making polenta all the time. 🙂

Here’s the recipe for the polenta, barley, and salt potatoes. 🙂

And an IP is here. I recommend it, if you like beans. [amazon_link asins=’B00FLYWNYQ’ template=’ProductCarousel’ store=’002′ marketplace=’US’ link_id=’227c125e-ad77-11e8-81ea-b56f006ec6a3′]

I chopped up some celery, cauliflower and tomato to cook fast in some butter. The lemon and scallion is to finish it off the heat.

So tasty! I made these a few hours ago, and put them in the fridge as is. They held together well and flipped nicely. There is an egg in them so it’s not vegan. I bet aquafaba would work, but I went with the egg.

Oil is ready to cook in when it thinks out and shimmers. You want to leave space for the burgers to cook and not steam.

Those will go for 5min and then be flipped. Five more and then dressed on the plate.

That’s the spiced mayonnaise, and pickled cukes that go on top. It was a hit, although DH suggested the cucumber be chopped like a relish to make it easier to eat with the burgers. Or croquettes— coquettes are breaded and have a crispy outside nad a creamy inside. That’s way more what these are like than a ‘burger’.

And the recipe:

3 cloves garlic

1 cup cilantro leaves whir in processor (or chop?)

I used 3 cups of leftover beans from the Make Your Own Beans I posted earlier.

1 T soy sauce

1 T rice vinegar

1T dark sesame oil

1 teaspoon brown sugar

1/4 tsp black pepper

1/4 tsp siracha

pinch salt

whir together until mixed but still chunky. add

1 egg (or 3 T bean juice) and whir until mixed. You do NOT want a paste.

put into a bowl and mix in ~ 3/4 cups of bread crumbs (until it holds together) Let sit while making the condiments. Then make into patties (I made 7), and bread with a mix of

1/3 cup breadcrumbs

3 T sesame seeds

1/2 tsp garlic powder

1/2 tsp salt

1/4 tsp cayenne powder

Refrigerate several hours. Heat oil in a pan on medium heat, add burgers, and fry on each side about 5 minutes, turning once until golden brown.

Serve topped with a dollop of mayo and spoonful of relish.

Relish:
1/2 diced cucumber (1/2 a medium sized one) with seeds removed

1 T rice vinegar

1/2 tsp brown sugar

a bit of lemon zest

pinch salt

let sit to cure

Mayonnaise

1/3 cup mayonaise

3 T cilantro, minced

1/2 tsp sesame oil

1/3 tsp siracha

mix well.

And for lunch today, a cold crumbled burger on green salad. Still good!

Are pulses toxic?

Well, if you are looking for a reason to avoid pulses, I am sure this will do. Beans are certainly, surprisingly, toxic. They are also surprisingly easy to make safe.

First, it’s mostly kidney and Lima beans that are toxic. Second, the toxins will make you moderately ill, at worst, unless you are eating your weight in beans. Third, it is laughably easy to make these beans safe.

Lima beans (also called butter beans when fresh) have linamarin in them, a compound that could potentially make you ill because of it’s similarity to cyanide. This toxin is broken up by cooking the beans, so the rule is to never eat raw Lima beans.

A different toxin, phytohaemagglutinin, a lectin, is also present in many beans. Red kidney beans are the worst culprit, however, and care should be given when making them. Again, cooking them will destroy the toxin. A hard boil for 10 minutes is enough to make the beans safe, but the FDA says 30 minutes just to be sure. The problem comes in slow cookers, which may not heat the beans high enough with low cooking temps. Pressure cookers, the range, and some slow cookers will be fine.

Again, these toxins are not fatal, and are easy to get rid of. And even if you do get sick, odds are it will last only a few hours. However, if you want to follow a ‘raw’ diet, pulses may not be your food of choice.

In addition, a small percentage of the population will potentially die from fava (broad) beans. These will only hurt you if you have a medical illness, but it is yet another way this incredibly healthy food can kill us.
https://www.youtube.com/watch?v=9-gvnQfbrIA

So, if you really want to be a bummer at events and avoid eating beans at all costs, there you go. For the rest of us, let’s forge on!

(Lima beans are capitalized because they are named after Lima, Peru, where they have been cultivated for 6000+ years)