Three Bean Salad

Who says you can't have salad in January?  This salad can be enjoyed all year round!  It is so wonderfully colorful and vibrant, it makes me feel good just to look at it.  :)

As with my other bean recipes, it is better to use dried beans, pre-soaked and pre-cooked.  However, for convenience, canned beans may be used.  Be sure to rinse them well.  Keep in mind that canned foods contain BPA, which is a toxic chemical.  Use canned foods in moderation.

Three Bean Salad

1 1/2 cups of kidney beans
1 1/2 cups of pinto beans
3 cups of green beans (frozen or fresh)
1 red onion
1 organic red bell pepper
1 organic yellow bell pepper
1/3 cup fresh chopped parsley

Dressing:

1/3 cup apple cider vinegar
2 tbsp. honey
1/4 cup olive oil

Mix the beans, onion, pepper and parsley in a large bowl.  Whisk the dressing ingredients and mix together.  Refrigerate for at least one hour.

Black Bean Soup

Have I mentioned that I love soup!?  This soup is no exception.  With the protein and iron found in the beans, vitamin C in the zucchini, the anti-inflammatories of ginger and topped with healthy fat avocado, this soup has it all!

2 tbsp olive oil
1 onion, chopped
1 carrot, chopped
1 zucchini, chopped
3 garlic cloves, crushed
1 tsp ginger
1 tsp cumin
2 cups black beans (dried beans that have been pre-soaked for 4 hours and pre-boiled for one hour.  Or use canned beans that have been rinsed well.)
2 cups organic vegetable broth
1 avocado
1 green onion

Heat oil over low to medium heat and add onion, carrot, zucchini, garlic and ginger.  Saute for five minutes.  Add cumin, beans and broth.  Cover and let simmer for 20 minutes.  Allow soup to cool and puree in blender or food processor.  Re-heat and top with avocado and green onion.

Hummus

This recipe is simple and delicious.  Use hummus as a spread on sandwhiches or as a dip with pita bread or vegetables.  Garbanzo beans (otherwise known as chickpeas) are a great vegetarian source of protein and folic acid. 

Hummus

1 3/4 cup chickpeas, soaked for a minimum of four hours and boiled for 1 1/2 to 2 hours  (or 398 ml can, rinsed well)
2 tbsp tahini
Juice of half a lemon
2 garlic cloves, crushed
1 tbsp sesame oil
2 tbsp water

Place all ingredients into a food processor and puree until well blended.

Update:  After trying the hummus I realize that it is a bit dry.  Add a few more tablespoons of water until you've reached a desired consistency.  It should be thick, but still dipable. 

Chili

This is a great chili recipe!  It's loaded with beans and lots of veggies.  It's also got ground beef for the meat-eaters.  I do recommend organic, free-range beef to avoid any added hormones and antibiotics.  And, as always, organic veggies too.  The beans should be dried beans, soaked for at least four hours prior to making the chili.  But, if you do use canned beans, be sure to rinse them well.  Use a large pot, as this recipe makes a lot of chili!

Chili

2 tbsp olive oil
1 onion, chopped
3 garlic cloves, crushed
2 carrots, sliced
3 celery stalks, chopped
1 orange pepper, chopped
1 apple, chopped
2 cups kidney beans
1 cup black beans
2 cups grape tomatoes, halved
1 large tomato, chopped
1 cup water
3 tbsp tomato paste
3 tbsp fresh cilantro
1 tsp coriander
2 tsp cumin
2 tsp red pepper flakes
1 lb lean ground beef

Saute onion and garlic in olive oil over low heat for 3 - 5 minutes.  Add carrots, celery, pepper and apple.  Continue to saute for another five minutes.  Add the beans, tomatoes, water and tomato paste.  Bring to a boil and stir.  Add cilantro, coriander, cumin and red pepper flakes.  Turn heat to low, cover and simmer.  While the chili is simmering, brown the ground beef and drain any excess fat.  Add the beef and continue to simmer for one and a half to 2 hours.

Beans!

I am back to blogging and my food for January is beans!  Beans are a great source of protein and fiber.  They come in a wide variety of choices, like kidney, black, navy and many more.  My first recipe for January is chili!  Chili is a great way to warm yourself up on a cold January day and it's great for left-overs.  I've got a big pot currently simmering and I'll be updating my blog later tonight with the results.  Please come back to check it out!