So Many Beans (Episode 1)
Durham, North Carolina
Dilip Barman has been involved with plant-based eating for decades. In addition to being a Food for Life instructor, he hosts, through Triangle Vegetarian Society, the United States’ largest vegetarian (all vegan) Thanksgiving. He is Executive Producer of the film “Code Blue” that shows how lifestyle choices can profoundly affect health. He is on the advisory board of Plant-Based Network and is North American representative of the International Vegetarian Union (ivu.org). He has given cooking demonstrations and talks in a number of countries and states. Dilip is proud never to have repeated a meal for his wife in over sixteen years of knowing her; he blogs about his plant-based creations at dilipdinner.blogspot.com . He tweets (about whole food plant based eating and nutrition, as well as math, which he also teaches, and other topics) @dbarman and maintains the Triangle Vegetarian Society facebook page. Links: bit.ly/FFLPromo – promotional video about Dilip’s Food for Life classes bit.ly/DilipPressureCookingNotes – table of pressure cooking notes Codebluedoc.com – “Code Blue” film information
twitter.com/dbarman – Dilip’s twitter feed
Facebook.com/trianglevegsociety – Triangle Vegetarian Society facebook page
Today, Dilip will talk about the importance of eating beans and demonstrate how easy it is to cook dried beans with or without a pressure cooker.
Cedar Falls, IA
RICE AND BEANS
(As simple or as fancy as you like 'em.)
Beans can be canned, cooked from scratch, frozen, refried (without lard), etc.! Choose any type of bean you enjoy: black, pinto, kidney, cannellini, edamame, even lentils!
Rice can be any variety you choose (preferably whole grain, like brown or wild rice) -- long or short grain, basmati, jasmine -- opportunities are endless! You can make it from scratch or use a parboiled or even microwavable rice to speed There are so many delicious, nutritious, and affordable ways to make this a quick and easy meal. Use whatever you have on hand to try it this week!
Veggies, cooked or raw.
1. Grab a bowl and get started!
2. Cook and/or warm up your rice and beans.
3. Add rice to your bowl as a base, then throw on some beans. Done!
4. If you have them, load up your bowl with veggies: raw or cooked, fresh or
thawed from frozen.
a. Options might include broccoli, lettuce, leafy greens like spinach or kale, corn, peppers, green chiles, tomatoes, carrots, cauliflower, and any other vegetable you can think of!
b. Even fruits like mango or dried raisins would be delicious, depending on the cultural cuisine you're going for!
5. Top it off with your favorite condiments, seasonings, herbs, and spices:
a. Salsa, soy sauce or tamari or liquid aminos, BBQ sauce, lime juice, balsamic vinegar, hummus, mustard, low-fat salad dressing, plant-based cheese sauce, etc.
b. Taco seasoning, turmeric, paprika, nutritional yeast, fresh cilantro or parsley, garlic & herb mix, or any other condiment or seasoning blend of your choosing
6. If you have any leftovers, think about throwing it into a tortilla and making a taco or veggie wrap! You could even add it to a pita and take it on the go!
CHICKPEA AND SWEET POTATO BREAKFAST HASH
11⁄2 lbs sweet potatoes, scrubbed and cut into 1⁄2 inch cubes
1⁄2 large sweet onion, chopped
1 red bell pepper, cored and diced
1 green bell pepper, cored and diced
1 can (15 oz) chickpeas, drained (reserve liquid) - or 11⁄2 cups home cooked chickpeas 2 tablespoon aquafaba (divided)- aka the liquid from the chickpea can or from cooking them at home
1 teaspoon garlic powder
fresh cracked pepper, to taste and a pinch of sea salt
Sriracha Tahini Sauce
4 tablespoon tahini
4 tablespoon water
juice of 1⁄2 a lemon
pinch of sea or mineral salt Sriracha to taste
1. Add all ingredients to a blender or food processor and process until smooth.
Preheat oven to 425 F. Line a sheet pan with parchment paper or a Silpat
Place the sweet potatoes, onion, and bell peppers in a large bowl and toss
with 1 1⁄2 T of the aquafaba to coat. Sprinkle on the garlic powder, pepper,
and sea salt (and any other seasonings you might like) and toss to coat.
Pour out onto prepared sheet pan in a single layer and roast in oven for
about 20 minutes, stirring halfway through. While sweet potatoes are roasting, place chickpeas in bowl and toss with remaining aquafaba and seasonings.
After 20 minutes, remove sweet potatoes from oven, add chickpeas, and stir. Return pan to oven and roast for another 10-15 minutes, stirring halfway through. Check sweet potatoes by poking with a fork. When the sweet potatoes are cooked through the dish is ready! If you notice pieces burning before the sweet potatoes are tender, tent with aluminum foil to prevent burning.
Let cool a few minutes and serve with Sriracha Tahini Sauce. Could be really good in a whole wheat tortilla as a breakfast wrap or in a bowl with some steamed kale
SPICY AND SOUR LENTIL SOUP INGREDIENTS:
6-7 cups of water
11⁄2 cups red lentils
1/3 cup rice or bulgur, (or 2/3 cup diced potatoes / sweet potatoes) Juice and zest of 1 lemon (set aside lemon zest)
3-4 cloves of garlic (adjust up or down as you like)
2 tablespoons of dried mint (divided)
1 tablespoon of tomato paste
1⁄2 teaspoon red chili pepper flakes or more to taste, and some extra for garnishing 1⁄2 tsp salt (optional)
Rinse the red lentils and the rice. Put both in a pan, pour enough water to
cover them by roughly 2 inches. Bring to a boil over medium heat. Lower
heat and simmer.
While simmering skim off any froth that rises to the surface.
When both rice and lentils are soft at roughly about 10-15 minutes into
simmering, add the tomato paste (easier if first blended with some cooking liquid in a small bowl), salt and the chili flakes (save some for later). Cook for another 5 minutes or so.
Crush the garlic cloves and mix with lemon juice and stir into the soup. If you don’t like raw garlic, add the crushed garlic earlier into the soup.
Add half the mint into the soup and stir.
Garnish the individual bowls of served soup by sprinkling with the rest of the
mint, chili flakes and the lemon zest.
Note: The soup is ready as is, but if you’d like you can run an immersion
blender through the cooked soup, until it gets to a creamy consistency and
serve it as a velvety creamy red lentil soup.
If made with sweet potatoes it is higher in beta-carotene, which is an immune
booster! Serves 5-6
WHITE BEAN ALFREDO SAUCE
1 Package of pasta of your choice
2 cans white beans or 31⁄2 cups cooked dried beans
11⁄2 cups low-sodium broth
1 medium onion sliced
5 cloves garlic
1⁄2 cup nutritional yeast
2 tablespoon miso
1 tablespoon. lemon juice
1 tablespoon apple cider vinegar
1⁄2 teaspoon dried oregano
1⁄4 teaspoon red pepper flakes
Salt and pepper to taste
Steamed broccoli, red peppers, cauliflower or vegetable of your choice. (Optional)
Cook pasta according to package directions, drain and set aside.
Steamed vegetables of your choice (optional)
In a medium sauce pan brown the onions and garlic until caramelized (adding
tablespoon water as needed to prevent onions and garlic from burning.
Put all ingredients in your blender: onion, garlic, beans, vegetable broth,
nutritional yeast, miso, lemon juice, red pepper flakes, oregano, and apple cider
Blend until smooth and creamy (add more vegetable broth for the consistency
you prefer) I like to make a thick sauce so I do not add additional vegetable
Pour over pasta and steamed vegetables if using. Top with faux parmesan or
1 cup cashews, almonds, or walnuts
1⁄2 cup nutritional yeast
1⁄2 tsp. salt (optional) you can also use a salt-free seasoning of your choice)
1. Put all ingredients in a blender or food processer with a S blade. Process
until desired consistency.
OLD TIME BEAN SALAD
1 can (16 oz) kidney beans drained and rinsed 11⁄2 cup celery, diced
1⁄2 cup sweet relish
2 tablespoons red wine vinegar
1 tablespoon onion, chopped
1 tablespoon nutritional yeast
1 teaspoon celery salt
1 1⁄2 teaspoon mustard or Dijon style mustard
1. Add kidney beans, celery and onion to a medium bowl.
Combine and toss all ingredients.
Port Washington, New York
1⁄2 large or 1 small head cauliflower, cut into small pieces 1 can (28oz) crushed tomatoes
2 cups thickly sliced carrots
1 can (15oz) pinto beans, drained and rinsed
1 can (15oz) Kidney or black beans, drained and rinsed 1 1⁄2 cups onion, diced
1⁄2 cup water
4-5 garlic cloves
1 1⁄2 - 2 tablespoons mild chili powder
1 tablespoon balsamic
1 tablespoon cocoa power
2 teaspoons dried oregano
2 teaspoons dried cumin
1 teaspoon salt
1⁄4 teaspoon crushed red peppers
1/8 teaspoon allspice
Minced carrot and cauliflower add great texture to this dish and the flavor is wonderful. Makes 5 servings
In food processor, combine carrot, cauliflower and garlic. Pulse until finely
minced (or mince by hand).
In large pot over medium heat, combine vinegar, onion, salt, chili powder,
cocoa, cumin, oregano, allspice, and red-pepper flakes. Cook 3-4 minutes,
Add minced carrot, cauliflower and garlic and cook for 5-6 minutes, stirring
Add tomatoes, pinto and kidney(black) beans and water. Stir to combine.
Increase heat to high and bring to boil. Reduce heat to low, cover and simmer
for 25 minutes. Taste and season as desired. Serve with lime wedges.
CLASSIC HUMMUS (from Forks Over Knives)
2 cups cooked chickpeas, or one 15 ounce can, drained and rinsed
*Save liquid from beans
4 cloves garlic, peeled and chopped
Zest and juice of 1 lemon
1 teaspoon cumin seeds, toasted and ground Salt to taste
1. Combine all ingredients in food processor and puree until smooth. Add
water or chickpea juice until desired consistency.
PANTRY BEAN BURGER
2 cups chopped kale, or any dark leafy green
1 cup cooked Garbanzo beans, or any bean
1⁄2 cup cooked rice, or any grain
1⁄2 cup shredded red beet, or any root vegetable
1⁄2 cup celery, finely chopped
1⁄4 cup dried minced onion
1 tablespoon potato starch or 2 tablespoons potato flour or chickpea flour 4 teaspoons wheat-free tamari
4 teaspoons nutritional yeast
4 teaspoons flax seeds, ground
2 teaspoons dried parsley
1 teaspoon garlic granules, or garlic powder
1 teaspoon onion powder
1⁄2 teaspoon Himalayan or sea salt, or to taste
1⁄2 teaspoon cumin
Preheat oven to 425 and line a cookie sheet with parchment paper.
Combine all ingredients in a mixing bowl with a potato masher or hands.
Form into four burgers and place them on the parchment paper lined cookie
Bake for 15 minutes.
Turn patties over and bake for an additional 15 minutes.
4 cups water
1⁄2 pound soft tofu, rinsed and cut into 1/2" cubes 1⁄2 cup kale, sliced into 1" ribbons
3 scallions, chopped white and green parts
1⁄4 cup dark miso
1⁄4 teaspoon toasted sesame oil (optional)
1⁄4 teaspoon tamari soy sauce or soy sauce
Bring water to boil in a medium pot.
Add tofu and kale, reduce heat and simmer for 5 minutes.
Remove about 1/3 cup of the cooking liquid and stir in miso until completely
Add miso mixture back into the soup and simmer for 1 minute over very low
heat until smooth and "cloudy".
Stir in the scallions, sesame oil (if using) and tamari
Remove from heat and serve.
Remove from heat and serve.
Serving Size: 4
SILKEN TOFU RANCH DRESSING
1 lb. silken tofu
1⁄4 cup fresh parsley chopped
1⁄4 cup unsweetened unflavored non-dairy milk
3 tablespoon lemon juice (1 lemon = approx. 3 tbsp) to taste 2 tablespoons fresh chives chopped
3 cloves garlic minced
1⁄4 teaspoon onion powder 1⁄4 teaspoon salt
1⁄4 teaspoon pepper
Place tofu in blender or food processor and blend until smooth.
Add remaining ingredients and blend until completely mixed.
BLUEBERRY CHIPOTLE GLAZED TOFU SPINACH SALAD
1 cup blueberry, frozen, thawed slightly 3 tablespoons rice vinegar
2 tablespoons lime juice, (2 to 3)
2 tablespoons cilantro, chopped
2 tablespoons parsley
11⁄2 teaspoons ginger, minced
1 clove garlic or more if needed
1 chipotle chili pepper
1⁄2 teaspoon thyme
pinch sea salt
1 package tofu, extra firm, pressed and cubed
1⁄2 butternut squash, peeled & cubed into bite size pieces & roasted 1⁄4 pound baby spinach, or butter lettuce
1 roasted red pepper -- chopped
Preheat oven to 350 degrees.
Combine all glaze ingredients in a food processor. Blend until smooth.
Toss tofu in glaze. Allow to marinate for 30 minutes or so (or not).
Bake on a parchment paper or silicon lined baking sheet for 30-60 minutes,
stirring every 10, or until tofu has reached your desired crispness.
Combine all ingredients in a bowl and toss lightly to mix well
Serving Size: 4
2 large red potato, small dice
1 cup mushroom, sliced
1⁄2 small onion, chopped fine
1 large carrot, chopped
1 large celery rib, chopped
1⁄2 medium red bell pepper, chopped 1/3 bunch kale, minced
1 (14 oz) tofu, extra firm
1 large Roma tomato, chopped
1 tablespoon Braggs Liquid Aminos 1 teaspoon turmeric
1⁄4 teaspoon black pepper
Add potatoes, onions, and mushrooms with a pinch of salt and sauté until
begins to brown.
Add water (1 tablespoon at a time) if needed to keep from sticking.
One at a time add carrot, celery, and pepper. Sauté briefly until slightly soften.
Add Kale along with Braggs and sauté until kale is soft.
Add tofu to pan, crumbling by hand.
Sprinkle in Turmeric. Stir to combine and warm all ingredients.
Season with pepper if desired.
Serving Size: 4
CHOCOLATE MOCHA MOUSSE
2 (12.3 oz) Silken tofu
1 cup date paste
4 tablespoons cocoa powder
2 tablespoons instant espresso powder 1 teaspoon vanilla
1. Blend all ingredients.
2. Divide into serving dishes (if desired). Chill. Pudding will thicken once chilled.
Yield: 4 cups *Recipe from T. Colin Campbell Center for Nutrition Studies
12 oz. tempeh (2 6-oz packages)
1⁄4 cup Blackening Seasoning of choice. Purchase from store or make your own. *Blackening Seasoning Recipe below
Slice tempeh crosswise into 1⁄4 inch thick slices and put onto a plate or baking dish.
Brush tempeh with water or vegetable broth to just moisten, flip and repeat.
Sprinkle liberally with Blackening Seasoning. Flip and repeat
Heat skillet to medium. Place in prepared strips, half at a time. Allow to
caramelize, adjusting heat as needed so they don’t burn, 2-3 minutes. Add a little water if they start to stick. Flip and repeat, adding a little water as needed. Flip two more times so both sides are blackened and caramelized.
Remove to plate and repeat with remaining slices. Serve as desired. Serves: 5
This is a great element for dinner as standalone main, in Cajun-Mexican fusion tacos, wraps, sandwiches, on salads, crumbled into Dirty Rice, Jambalaya, or Gumbo. Very versatile!
Store in container in refrigerator 2-3 days.
This is great on large mushrooms, tempeh, tofu, and seitan! Rosemary makes this blackening seasoning particularly delicious!
Recipe Link: INGREDIENTS
150 grams (1 cup) coconut sugar or fine date sugar
40 grams (1/3 cup + 2 tbsp) sweet paprika
60 grams (1/3 cup) granulated garlic or mix of granulated garlic and granulated onion 60 grams (3 tbsp) salt
3 grams (1 tbsp) dried rosemary blended into small pieces
2 grams (2 tsp) dried thyme
4 grams (11⁄2 tsp) cayenne pepper more or less, to taste
1. Mix all ingredients and store in a sealed jar. Makes about 21⁄2 cup
Bainbridge Island, Washington
COOKIE DOUGH BITES
8 medjool dates – pitted, and soaked 10 mins in 1⁄2 cup of boiling water 11⁄2 cups or 1 drained can of garbanzo beans (get them as dry as possible) 1/2 cup mini chocolate chips (dairy free)
1/3 cup peanut butter – nothing but peanuts
1/3 cup of rolled oats
11⁄2 teaspoon vanilla extract
1 big pinch of salt
1⁄4 tsp cinnamon
1⁄4 tsp nutmeg
In a food processor blend the dates and water about 1 min or until the dates
are an even consistency.
Add the beans, peanut butter, vanilla, salt and spices and blend until
Add the oats process 30 seconds more.
Add the chocolate chips and pulse to mix.
Using a 2 tablespoon scoop, and scoop onto a parchment lined cookie sheet
and freeze until firm. Remove from cookie sheet and store dough bites in freezer until ready to eat. Thaw to soften, eat and enjoy! Makes 20-22 bites
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