Bean/Lentil Recipes


Lentil-Chickpea Sauté With Apple and Curry

1 cup uncooked lentils
1 16oz can chickpeas/garbanzo beans, rinsed
1 small red onion, diced
1-2 clove(s) garlic, minced
1-1/2 tbsp vegetable oil
1 tablespoon curry powder
1 teaspoon minced fresh ginger root
1/4 teaspoon cayenne pepper (optional)
4 teaspoons soy sauce
1/3 cup golden raisins
1 cup water
1 apple, cored and chopped
2 tablespoons chopped fresh cilantro leaves
4 cups cooked brown rice

In a medium saucepan, cook the lentils in water to cover over medium heat until tender, about 25 minutes, drain. Stir in the chickpeas and set aside. In a large saucepan, cook the onion and the garlic in the oil, stirring, over medium-high heat for 3 minutes. Add the curry, ginger, and cayenne, and cook 1 minute more. Stir in the soy sauce, raisins, and water, and cook 15 minutes, stirring often. Add the apple during the last 3 minutes of cooking. Just before serving, sprinkle with cilantro. Serve over rice, accompany with plain yogurt or a small salad.

Red Lentil Curry

1/2 cup uncooked red lentils
1 tbsp coconut oil
1 clove garlic, minced
1 5oz can coconut milk
1/2 onion, diced
2 cups water
1 small carrot, diced(br) 1 rib celery, diced
1-1/2 teaspoons curry powder
1-1/2 teaspoons minced fresh ginger root
1/4 teaspoon cayenne pepper (optional)
1/2 cup yams/sweet potatoes
salt and pepper, to taste
cooked brown rice (optional)

Heat oil in a saucepan over medium heat. Sauté onions and garlic for 2 minutes. Add remaining ingredients, cover and bring to a boil. Add more water if necessary. Stir well, reduce heat to a simmer, cover and cook for 15-20 minutes until lentils and sweet potatoes are soft. Serve over rice.

Hummus de Itay

1/2 kg garbanzo beans, pre-soaked
1/3-1/2 tsp salt
tahini (1/3-1/2 amount of beans)
1-2 lemons

Cook the beans to a boil, simmering long enough to easily finger-crush. Blend with a little water (the leftover liquid from the boiling is better). Cool for 10 minutes+, until less than room temperature. Mix in tahini to about 1/3 to 1/2 of the amount of beans. In a bowl, fold in tahini with beans, adding the juice of 1-2 lemons, then 1/3-1/2 tsp salt and fold more by scooping around the edges. Add a little water if necessary. For more thickness, add tahini. The hummus should fall relatively easily from spoon.

Another method (hot): withhold some beans after cooked, use about double the tahini, and increase the lemons as well. Can add pressed garlic, pickled chili juice, pinch of cumin, pinch of chili powder, adding withheld beans late.

Manny's Cuban Black Beans

4 15oz cans black beans
2 large green peppers
2/3 cp. olive oil
1/4 tsp. cumin
1/2 tsp. ground pepper
1 large onion, finely diced
1/4 tsp. oregano
4 cloves garlic, minced
1 bay leaf
2 tbsp. sugar
4 tsp. salt
2 tbsp. vinegar
2 tbsp. olive oil (for last minute)
2 tbsp. dry wine
(saffron) rice (to serve over)
[meat monkeys can add ham hocks]

Cook beans in water 1.5cm over level until beans are soft (~15 minutes). In a frying pan, heat 2/3 cup olive oil and saute the onion and the green peppers (now diced), then garlic as well after onion is translucent. Pour about 1 cup of beans into frying pan and mash them to combine with the ingredients in the frying pan. Add frying pan contents to bean pot. Add dry spices. Cook on high heat for 1 hour, then add vinegar and dry wine. Cook on low for another 30 minutes-1 hour (until soft). Add a little water as necessary. When ready, add 2 tbsp olive oil. Serve over rice.

Black Beans Cuban Style

2 cups (1 lb.) dry black beans
1 medium tomato, chunked
4 tbsp olive oil
2 bay leaves
1 medium onion, chunked
2 cloves garlic, chunked
1 medium green pepper, cut in large strips

1 medium onion, chopped finely
1/2 cup vegetable oil
1 medium green pepper, chopped finely
1 tsp hot sauce
2 cloves garlic, chopped finely
1 1/2 tbsp salt
1 tbsp crushed oregano
1/2 tsp cumin
3 1/2 tbsp wine vinegar

Wash beans; place in a deep bowl and cover with water 2 inches above beans; soak overnight. Next day, pour beans into 3-4 qt kettle with same soaking water (if necessary, add water so that beans will be covered by an inch layer of water). Add first set of ingredients. Bring to a boil; lower heat to medium; cover and cook 1 hour. Remove and discard tomato, onion, green pepper, garlic.
Saute chopped onions and green pepper in oil. Remove some excess oil. Add garlic, oregano, cumin, wine vinegar, and salt. Stir and cook for 2 minutes, then add to beans. Stir in hot sauce; cover and cook for 30-40 minutes. Serve hot with cooked yellow rice and chopped raw onions.

Moroccan Lentil Mush-To-Soup

2 tsp olive oil
2 medium cloves garlic, minced
2 tsp curry powder (good quality goes a long way!!!)
1 can (19 oz) lentil soup
1 can (15 oz) garbanzo beans, drained well
1 can (15 oz) peeled and dice tomatoes, undrained
1/4 cup water
2 cups prewashed spinach leaves, stemmed and coarsely chopped
salt and pepper to taste
rice - to serve over; perhaps a pilaf

In pan heat olive oil over med-lo heat, then add garlic and stir 30 seconds. Add curry powder and stir another 30 seconds. Add lentil soup, garbanzo beans, tomatoes and water. Bring to boil, reduce heat to med-lo and simmer 10 minutes, stirring occasionally. Stir spinach into soup and simmer a few minutes or until wilted. Adjust seasonings with salt and pepper.

NOTE: Can easily increase the beans and lentils to make more quantity.

Brazilian Beans

Choose your favourite non-black and non-white beans (pinto, cranberry, red kidney, etc). Soak them overnight and cook them in plenty of water and a couple of bay leaves (you can skip soaking if you have a pressure cooker and let them go for 20 minutes after the pressure has built up). No salt yet or else they get too tough.

After they've cooked to the point of being tender rather than still crunchy, take them off the heat and prepare the following:

1 large onion finely chopped
4+ garlic cloves crushed
1/2 cup of diced green pepper
1/2 cup of diced red pepper
1 cup cilantro leaves torn coarsely
1 cup of diced tomatoes

Put some oil on a skillet, heat it up and add the onions. Sautee for about 2 minutes at medium heat and add the garlic. Season with salt and pepper to taste and keep sauteeing until the onions become translucent but not browned. Add the whole thing to the beans with the rest of the vegetables except for the cilantro. Boil the beans for another 20 minutes or until they begin to thicken and then add the cilantro and cook for another 5 minutes.
Note you can add your favourite seasoning with the vegetables. I recommend cumin, ground coriander, cayenne pepper, chopped fresh chiles (habanero, jalapeno or the Brazilian malagueta and pimenta de cheiro). Also remember to taste and adjust the salt after you add the vegetables. Optionally, you can add the juice of one lime or some red wine vinegar.

Bill Duffy's Red Beans and Rice

4 cans kidney beans
1 medium sized onion
Chef Prudhomme's Cajun seasoning
1/2 - 1 tsp cayenne pepper
1 fake cooked sausage
2 bay leaves
1 cup rice

Drain and rinse the beans. Cube and brown the sausage (optionally marinate the cubed sausage in beer instead of browning). In a pot, place the beans, 4 cups water, bay leaves, cayenne pepper and the sausage. Boil for 30 minutes on HI (covered). Add the seasoning (heavy dashes) intermittantly while boiling; Chop the onion up on the side. When done boiling, mash the beans with a spoon against the side of the pot a bit. Add the onion. Cover and simmer (LOW or MED-LOW heat) for 10 -20 minutes. Cook the rice while this simmering (2 cups water boiling - add rice - low boil until done). If the pot doesn’t have a good seal, then increase the water by 50%. You can also lower the heat and cook longer for enhanced mushiness.

A Lentils Template

lentils
pepper
carraway seeds
salt
zucchini, broccoli, cauliflower, carrots, onion, garlic, green pepper, mushrooms, pineapple, tomatoes...
(olive, sesame) oil
curry powder
rice

Cook lentils apart in boiling water. Fry vegetables in oil in order of need and taste release: Broccoli, carrots and cauliflower first, then zucchini, onions, peppers next; seeds, garlic, mushrooms, tomatoes in oil. Mix all and then add curry powder, salt, and pepper - saute more. Serve over rice. A good subset of veggies would be: garlic, onion, mushrooms, cauliflower, carrots, pineapple. These have good contrasting tastes.

Mountain Biker's Veggie Chili

1 tbsp.+ olive oil
1 red bell pepper, chopped
1 green pepper, chopped
1 anaheim pepper, chopped
1-2 jalapeños, chopped
OPTIONAL 3 cloves minced garlic
1 tbsp. paprika
1 tbsp. cumin
1 tbsp. chili powder
6 oz. can pineapple juice
1 28 oz. can chopped (plum) tomatoes
1 onion OPTIONAL
1 15 oz. can red kidney beans, rinsed and drained
1 15 oz. can white kidney beans, rinsed and drained
1 15 oz. can black beans, rinsed and drained

In a large pot, heat the oil and then sauté the onions and peppers until soft (~ 10 minutes). Sauté the garlic only in the last 30 seconds or so. Stir in spices, then dump in everything else. Bring to a boil, then reduce and simmer for 30 minutes. NOTE: cornbread is a great side, as is serving this over rice. Can add more cumin and chili powder to taste.

Black Beans and Couscous Santa Fe Style

1 package (10 oz) quick-cooking couscous
6 lettuce leaves
1 large fresh lime or lemon
3 tbsp ex. virgin olive oil
1 teaspoon red wine vinegar
1/2 teaspoon ground cumin
2 cans (15 oz each) black beans
Salt and pepper to taste
Blue corn chips (optional)
1 to 2 bunches scallions (green onions, for 3/4 cup chopped)
1 medium red or green bell pepper (for 1 cup chopped)
1/4 cup fresh cilantro or parsley leaves, tightly packed (optional)
1 cup frozen corn kernels, preferably extra-sweet

1. Bring 2 1/4 cups unsalted water to a boil in a 2-quart or larger saucepan and stir in the couscous. Cover the pot and remove from the heat. Let stand for 5 mins. (Note - just follow the instructions on the couscous box which calls for butter and salt in the water.)
2. Meanwhile, if the lettuce isn't prewashed, rinse it, drain, and spin or pat dry. Place a lettuce leaf on each serving plate.
3. Cut the lime or lemon in half and squeeze the juice into a 3-quart or larger serving bowl. Add the oil, vinegar, and cumin and whish to blend well. Chop the scallions, including enough of the tender green tops to make 3/4 cup. Add to the bowl with the dressing. Seed the bell pepper and chop it into bite-size pieces, adding it to the bowl as you chop. Chop and add the cilantro or parsley (if using).
4. Place the frozen corn in a colander and rinse under cold water to defrost slightly. Shake vigorously to drain well and add to the bowl. Drain the black beans in the colander and rinse under cold water. Shake to remove as much water as possible, then add the beans to the bowl. Stir to mix the vegetables and dressing.
5. [If you're in a hurry - pour couscous into the colander, throw in 2 handfuls of ice cubes and rinse under cold water, tossing with the ice cubes until the couscous reaches room temperature. Drain well, removing ice cubes.] Fluff couscous to break up chunks, then add to the bowl and stir well. Season with salt and black pepper. Top the lettuce with the salad and serve with blue corn chips (if using).

Tomato-Lentil-Onion Goulash

1 cup lentils
2 tbsp extra virgin olive oil
2 onions (or less) chopped
3 garlic cloves, minced
1 28 oz can tomatoes, reserve juice
1 lb. real/tofu kielbasa sausage, sliced
1 tsp sugar
1/2 tsp pepper
1/4 tsp salt
1 bay leaf

Rinse lentils; place in a heavy, covered saucepan. Add enough water to just cover lentils. Bring to a boil; reduce heat and cook over low heat for 20 minutes or until lentils are softened. While lentils cook, sauté onions and garlic in olive oil; add to lentils along with all remaining ingredients. Cover and cook on lowest heat for 2-3 hours, occasionally adding a cup of water when needed to keep from getting too reduced in moisture. "Serves 8."

Influenced Vegetable Stew

3/4 cup raw kidney beans, soaked overnight, then cooked in boiling water until tender (1-1/2 to 2 hours), drained

3 tbsp olive oil
4 medium cloves crushed garlic
1-1/2 cp chopped onion
1-1/4 tsp salt
1 cup thinly sliced potatoes
1 tsp cinnamon
1 tsp ground cumin
lots of fresh black pepper
crushed red hot pepper, to taste
juice from 1 large lemon
2 large carrots, sliced
1 small cauliflower, broken into small flowerettes
4 medium-szied fresh, ripe tomatoes, cubed
2 tsp honey

In a very large skillet, sauté the onions and garlic in olive oil, with salt, for 5 minutes, or until the onions are soft and translucent. Add potatoes, spices, and lemon juice. Cover and cook 8-10 minutes, stirring occasionally. (Add small amounts of water if it appears to be sticking.)
Add remaining ingredients, except beans. Cover, and let it stew over medium heat about 30 minutes, stirring occasionally.
Add the cooked beans, stir, cover, and let it simmer about 10 minutes more.

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