Legume Recipes Part One

Adzuki Bean Miso Soup

Serves: 4

Ingredients:

  • 4 cups water
  • 2 vegetable bouillon cubes (You can substitute chicken bouillon for a change of pace)
  • 3 cups cooked dried adzuki beans or rinsed and drained canned adzuki beans
  • 2 teaspoons vegetable oil
  • ¼ c freeze dried copped carrots, rehydrated
  • ¼ c freeze dried zucchini, rehydrated
  • 1/4 cup white miso (fermented bean paste)
  • 4 scallions, slices thin

Directions:

In a 4-quart heavy saucepan bring water to a boil and add bouillon cubes, stirring until dissolved.  Add beans and simmer, stirring occasionally, 15 minutes.

In a heavy skillet heat oil over moderately high heat and stir-fry carrots and zucchini about 3 minutes.  Stir into soup.

In a small bowl stir together miso and 1/2 cup hot broth until combined will and stir into soup.  Bring soup just to a boil, stirring occasionally, and stir in scallions and pepper to taste.

 

Food Storage Black Bean Stew

Ingredients:

  • 2 qt. Water, reserve 1/2 cup
  • 1 c. Instant Black Beans
  • 1/4 c. Tomato Sauce
  • 1/2 c. Tomato Dices – Freeze Dried
  • 1/2 c. Zucchini – Freeze Dried
  • 1/2 c. Green Beans – Freeze Dried
  • 1/2 c. Butternut Squash – Freeze Dried
  • 1/4 c. Broccoli – Freeze Dried
  • 1/4 c. Sweet Corn – Freeze Dried
  • 1/8 c. Celery – Freeze Dried
  • 1/8 c. Chopped Onions- Dehydrated
  • 2 tsp. Garlic Powder
  • 2 tsp. Paprika
  • 1 tsp. Chipotle powder
  • 1 tbsp. Salt

Directions:

Reserve 1/2 cup water.  In a 4 qt stockpot add the rest of the water and the black beans, simmer for 20 minutes.  While the beans simmer combine the tomato sauce with the reserved 1/2 cup of water, whisk to combine, set aside.

After the beans have simmered for 20 minutes add the vegetables, seasonings, and Salt.  Simmer for 10 minutes more.  Add the tomato sauce mixture.

Your soup will be hot, so let it cool a little before serving it topped with shredded cheddar or jack cheese and a dollop of sour cream. Garnish with green onions.

 

 Hoppin’ John

6 servings

Ingredients:

  • 1 cup small dried black-eyed peas
  • 5 to 6 cups water
  • 1 tsp. Chipotle powder (adjust this to taste, but don’t leave it out completely! You need at least a little bite of hot.)
  • 1 smoked ham hock
  • 1 medium onion, chopped (about 3/4 cup) or ¾ c rehydrated freeze dried
  • 1 cup long-grain white rice

Directions:

Wash and sort the peas.  Place them in a saucepan, add the water, and discard any peas that float.  Gently boil the peas with the pepper, ham hock, and onion, uncovered, until tender but not mushy — about 1 1/2 hours — or until 2 cups of liquid remain.  Add the rice to the pot, cover, and simmer over low heat for about 20 minutes, never lifting the lid.

Remove from the heat and allow to steam, still covered, for another 10 minutes.  Remove the cover, fluff with a fork, and serve immediately.

 

Super Easy Hummus

Ingredients:

  • 1 clove garlic
  • 1 (19 ounce) can garbanzo beans, half the liquid reserved
  • 4 tablespoons fresh lemon juice
  • 2 tablespoons tahini (sesame seed paste) yes, you can buy it, but, why would you? Recipe follows.
  • 1 clove garlic, chopped
  • 1 teaspoon salt
  • black pepper to taste
  • 2 tablespoons olive oil

Directions:

In a blender, chop the garlic.  Pour garbanzo beans into blender, reserving about a tablespoon for garnish.  Place lemon juice, tahini, chopped garlic and salt in blender.  Blend until creamy and well mixed.

Transfer the mixture to a medium serving bowl.  Sprinkle with pepper and pour olive oil over the top.  Garnish with reserved garbanzo beans.

 

Homemade Tahini

Yield: 2 cups

Ingredients:

  • 3 cups sesame seeds (1 lb.)

Toast your seeds to bring out the most flavor.  You want your seeds to become fragrant and slightly darker during the process.

Preheat oven to 350.  Place seeds on roasting pan or rimmed cookie sheet and roast for about 10-15 minutes making sure to move them around every few minutes so the seeds on the bottom don’t burn.

Once you have toasted your seeds and they have cooled a bit, place them in your food processor, or blender, and process on high until creamy, scrapping down the sides as needed.  Will take approx. 5-10 minutes to blend depending on your equipment.

Store your tahini in an air-tight container in the fridge.  Will last up to a couple months.

 

Moroccan Fava Bean and Vegetable Stew

The taste of this stew is amazing, but I admit I only made it once.  The whole point of this book (and my life) is “realistic” and when it comes to a recipe that means it must be able to be cooked while balancing a cranky toddler on your hip.  This isn’t one of those foods, but I wanted to give you an example, so here goes.

Ingredients:

  • 2 pounds fresh fava beans or 1/2 pound frozen double-peeled (2 cups)
  • 2 tablespoons extra virgin olive oil
  • 2 leeks, white and light green parts only, cleaned and sliced
  • 1 large onion, chopped
  • 2 medium or large carrots, peeled and diced
  • 2 medium turnips, peeled and diced
  • 1 small potato (about 4 ounces), peeled and diced
  • 2 quarts water, vegetable stock or chicken stock
  • Salt to taste
  • 1 tsp. Parsley
  • 1 bay leaf
  • 1 tsp. Cilantro
  • ½ teaspoon ground white pepper
  • ½ teaspoon turmeric

Directions:

Skin the fresh favas:

Bring a medium pot of salted water to a boil. Fill a bowl with ice water.  Drop the shelled fava beans into the boiling water and boil 5 minutes.  Drain and transfer immediately to the cold water.  Allow the beans to cool for several minutes, then slip off their skins by pinching off the eye of the skin and squeezing gently.  Hold several beans in one hand and use your other thumb and forefinger to pinch off the eyes, have a bowl for the shelled favas close at hand.

Heat 1 tablespoon of the olive oil over medium heat in a large, heavy soup pot or Dutch oven and add the leeks, onion, carrots and celery. Cook, stirring, until vegetables are just tender, about 5 minutes, and add the turnips, potatoes, favas, water or stock, salt and bouquet garni.  Bring to a boil, reduce the heat, cover and simmer for 45 minutes, or until the vegetables are very tender.  Remove and discard the bay leaf.

Purée the soup using a hand blender or a food mill, or working in batches, in a blender, making sure that you place a towel over the top of the blender and remove the inner part of the lid to avoid hot splashes.  Return to the pot, add the pepper, turmeric and chopped cilantro and bring to a simmer over medium-low heat.  Turn the heat to low, cover and simmer, stirring often, for 30 minutes.  Taste and adjust salt and pepper.

Serve in wide soup bowls, garnished with cilantro leaves and with a drizzle of olive oil over each serving.

 

Ham and Bean Soup

Serves 8

Ingredients:

  • 1 pound dried Great Northern beans, sorted and rinsed
  • 4 cups water
  • 1/4 cup celery, chopped freeze dried
  • 1 small onion, chopped freeze dried
  • 2 bay leave
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1 teaspoon dried parsley
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 2 leeks (bulb only), cut in half lengthwise
  • 1 pound cooked ham, cut into bite-size pieces
  • 5 slices bacon
  • 4 cups chicken stock
  • sea salt to taste
  • fresh ground black pepper to taste

Directions:

Place the beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight.  Drain and rinse before using.

Combine the soaked beans, 4 cups of water, celery, onion, bay leaves, cumin, garlic powder, and parsley into a slow cooker.

Melt the butter with the olive oil in a skillet over medium heat; cook and stir the leeks in the butter mixture until tender and the smaller pieces start to brown, 8 to 10 minutes.  Transfer the leeks to the slow cooker. In the same pan, cook and stir the ham until the edges start to brown; stir into the soup. Place the bacon into the hot skillet, and pan-fry until the bacon is crisp, about 10 minutes.  Cut the bacon into bite-size pieces and stir into the soup.  Pour the chicken stock into the hot skillet, and stir to dissolve any brown flavor bits from the skillet; pour the chicken stock into the soup.  Season with sea salt and pepper.

Set the cooker to Low cook the soup until the beans are very tender, 6 to 8 hours. Roughly mash about half the beans with a potato masher to thicken the soup.

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