Today’s Facebook Live Session was all about beans – why they are a great thing to keep in your pantry and add to your diet. I covered some of their benefits (read, steadier blood sugar, lower cholesterol and lowered risk for many common chronic diseases AND improved gut health and happier gut bacteria, which equals a better functioning immune system.
I demoed three recipes that are EASY, QUICK ways to consume more beans — ALL made from my batch of Great Northern Beans cooked up this morning. Batch cooking is one of my favourite time-saving cooking practices, and this is a perfect example of how to do it — cook up a big batch, make a few things you can eat now/freeze, and freeze the rest for later use!
Here are the recipes that I talked about in the video (which you can see here if you missed it!):
Simple Berry Smoothie (serves 2)
- 2 cups plant milk (oat, soy, almond, cashew or other) – can also use green tea
- large handful chopped and stemmed kale or other greens
- 1 fresh/frozen banana
- 1 cup fresh/frozen blueberries/blackberries/mixed berries
- 2 tbsp white beans or chickpeas
Blend it, baby!
White Bean Hummus with Rosemary & Lemon
- 1 ½ cups white kidney/cannellini/great northern beans
- 1 ½ cups chickpeas (or more white beans)
- ¼ cup fresh lemon juice
- ¾ tsp salt/alternative, or to taste
- 1 large piece garlic, or 2 small, minced
- 1-4 tbsp or aquafaba or water
- 1 tsp fresh rosemary, minced
- ¼ cup chives, minced
Place garlic into food processor and mince. Now add all remaining ingredients except rosemary and chives and process until very smooth, adding water/aquafaba 1 tbsp at a time to achieve the consistency you like. Add rosemary and chives and pulse until they are incorporated, but not completely smooth. Serve with fresh cut veggies and/or whole grain crackers/bread.
Spicy Roasted Beans
- 1 ½ cups beans, drained and rinsed (chickpeas, white beans, black beans all work)
- ½ tsp herbamare/table tasty/sea salt
- 1 tsp chili powder
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp paprika
- Splash of olive oil (you probably only need ½-1 tsp) OR seasoned rice vinegar to keep it oil free
- Preheat oven to 400 F with a baking sheet inside. Drain, rinse and dry your chickpeas (it’s important to dry them so they aren’t soggy).
- Place the chickpeas in a medium-sized bowl and toss them carefully with the rest of the ingredients until they are well coated.
- Place them on the baking sheet and roast for 12-15 minutes, until crispy and golden (or, if they aren’t crisping up enough, turn the broiler on for a few minutes, but watch closely! Cool for a few minutes and serve.
- Switch up the spice mixes to find other combinations that you like! (e.g. try dill chickpeas with table tasty + dried dill, or an Italian mix with oregano, basil, marjoram and sea salt – or go Indian with curry, cumin and turmeric + sea salt)
- These are great as a snack, on salads or stirfrys too!
Yes, my batch of beans made all this AND enough to freeze for future use!
Want more info on beans? Check out this post, which has more cooking tips: https://plantbasedrhn.com/index.php/2017/06/09/better-with-beans/
or more info on batch cooking? https://plantbasedrhn.com/index.php/2016/12/07/easy-vegan-week-batch-cooking-applied/