Posts tagged with Beans
Honestly, Mondays are one of the most hectic nights every week in our household. The kiddo has sports practice, the husband has a long-standing workout and I'm on dinner duty.
I'd imagine that many people also have a similar Monday, and if you're trying to keep dinner meatless, your schedule might just complicate things. Especially if you're only meatless one night per week (it does take practice if you're not used to it).
Busy people, this recipe is for you. There's nothing to cook, really, except the broccoli, and you could probably skip that part if you need to, or use frozen broccoli you've defrosted in the microwave. Everything else in the recipe is no cook, relying on canned goods and a zesty dressing to make the recipe hearty and tasty.
Garbanzo, Broccoli & Tomato Salad with Mustard Dressing
15 ounces garbanzo beans (1 can), rinsed and drained, or cooked dry garbanzo beans
2 cups broccoli florets, blanched 2 minutes
14 1/2 ounces (1 can) diced tomatoes, well drained
1 tablespoon brown mustard
2 tablespoons red wine vinegar
1/4 cup red onion, finely minced
1 tablespoon cold water
1/8 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
Place the garbanzo beans, broccoli and tomatoes in a bowl. Mix the dressing ingredients together and pour over the salad. Toss to mix and evenly coat with the dressing. Serve chilled or at room temperature.
Variation: Cannellini beans can be used as a substitute for garbanzo beans.
(recipe from www.edenfoods.com)
This is slightly dorky, but we just couldn’t resist a Columbus Day-themed Meatless Monday post.
So, we hunted around until we found this fun little vegetarian side dish. It’s more than perfect because not only does it have the requisite Caribbean feel (pineapple!), but it also has a nautical reference in title and structure that’s irresistible.
Pair it with a salad, soup, pasta or even tacos and think of warmer places while you dork out with us this cloudy Meatless Monday.
Dolelicious Pineapple-Bean Boats
1 large, fresh pineapple
3 cans (about 15 ounces each) vegetarian baked beans
1 can (11 ounces) mandarin oranges, drained
1 small mango, peeled, pitted and cut into 1-inch pieces
1/2 cup mango chutney
2 tablespoons cider vinegar
1/2 teaspoon ground allspice
1/4 teaspoon crushed red pepper flakes
1/2 cup slivered almonds (optional)
Preheat oven to 350 degrees. Lightly coat a 2 to 3 quart oven proof casserole with non-stick cooking spray.
Cut pineapple in half lengthwise, leaving stem attached. Leaving a 1/4-inch edge on the sides and bottom of each pineapple half. Remove the fruit.
Core and cut the fruit into 1-inch pieces. Reserve pineapple shells and 2 cups fruit. (Save remaining pineapple for another use).
Combine beans, mandarin oranges, mango, pineapple, chutney, vinegar, allspice and pepper in a large bowl. Stir to blend.
Transfer bean mixture into prepared casserole. Bake, uncovered, 1 to 1-1/4 hours or until hot and bubbly.
Arrange pineapple shells on serving platter. Spoon half of the beans in each shell. Sprinkle 1/4 cup almonds over each bean boat.
— Recipe from www.dole.com.
For those of you missing a “meaty” texture on Meatless Mondays, check out this taco recipe, which packs a lot of oomph in seemingly light-weight veggie tacos. Beans plus mushrooms create a satisfying texture, and the mixture get any extra-healthy boost from the addition of chard
Add a salad or a side of sweet corn and you’ve got yourself a meal on this rainy Monday.
Mushroom Chard Tacos
2 medium yellow onions, thinly sliced
1 teaspoon reduced-sodium tamari
8 ounces sliced button or cremini mushrooms
1 bunch chard, stems and leaves thinly sliced, reserved separately
1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
1 large tomato or red bell pepper, chopped
8 corn tortillas, warmed
Heat 1/2 cup water to a simmer in a high-sided skillet over medium-high heat. Add onions and cook about 8 minutes or until beginning to soften and brown, stirring occasionally. Add tamari, mushrooms and chard stems and reduce heat to medium. Cover and continue to cook about 15 minutes or until onions are soft and browned and mushrooms are tender, stirring frequently. Add 1 or 2 more tablespoons water if onions begin to stick. Stir in chard leaves and beans, cover and cook 5 minutes or until leaves wilt. Serve in tortillas topped with tomatoes or red bell pepper.
— Recipe from www.wholefoodsmarket.com
Happy Meatless Monday! For this week’s recipe, we’ve got something that’s quick to prepare, but full of that high-quality “restaurant flavor.” This recipe is a ragoût, a French term that signifies a hearty stew perfect for a main course.
Normally, a ragoût is slow-cooked, but this version uses already-cooked white beans, meaning it takes a few minutes to make rather than a few hours.
Also of note: The recipe calls for nutritional yeast. Nutritional yeast is a flaky, yellow, cheesy-flavored supplement that’s used by many vegetarians as a way to get B vitamins. It is NOT the same as baker’s yeast or brewer’s yeast. It is generally found in the bulk section at grocery stores, and if you can’t find it, ask a store worker. You can probably do without it for this recipe, but you’d miss out on a nice cheesy taste and lots of extra nutrition.
Greens, Mushroom and White Bean Ragoût
2 1/2 cups low-sodium vegetable broth, divided
1 large white onion, chopped
3 cloves garlic, finely chopped
1/2 cup Marsala or red wine
4 teaspoons finely chopped fresh rosemary
1 tablespoon finely chopped fresh thyme
12 ounces fresh mushrooms, button or wild or a mixture of both, trimmed and thinly sliced
2 teaspoons reduced-sodium tamari
2 tablespoons whole spelt or whole wheat flour
4 tablespoons nutritional yeast
1 (15-ounce) can no-salt-added Great Northern or other white beans, rinsed and drained, or 1 1/2 cups cooked white beans
1 pound (1 to 2 bunches) dark leafy greens, such as collards, kale or mustard greens, tough stems removed and leaves thinly sliced
1/4 teaspoon ground black pepper
Bring 3/4 cup broth to a simmer in a large high-sided skillet over medium-high heat. Add onion and garlic and cook 7 to 8 minutes or until tender. Stir in wine, rosemary and thyme and cook about 2 minutes or until wine evaporates. Add mushrooms and reduce heat to medium, cover and cook 5 minutes or until mushrooms release their liquid and begin to become tender, stirring once. Stir in remaining 1 3/4 cups broth and bring to a simmer over medium heat.
Meanwhile, in a small bowl, whisk together tamari, flour, nutritional yeast and 2 to 3 tablespoons of the hot broth to make a thick paste. Whisk paste into the simmering broth mixture, stirring constantly. Bring back to a simmer and cook 1 minute, whisking constantly. Stir in beans and greens, in batches if needed, cover and cook 5 minutes or until greens are wilted and heated through, stirring once. Stir in black pepper and serve. Serves 6.
— Recipe and photo from www.wholefoodsmarket.com.