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Beans Archives | Elizabeth Borelli

Easy Beanie Chili

BY ELIZABETH BORELLI

10 servings

Nothing warms you up from the inside quite like homemade chili.  This dish is so rich and hearty, you’ll never miss the meat.  It’s easy to prepare, too, and makes great leftovers (and also freezes well).  Feel free to like to mix different beans—black with pinto and kidney, or any combination you like.  Serve with a side salad and a slice of corn bread for an easy meal.

Ingredients:

  • 4 cups dried or 8 cups cooked black beans, kidney beans, and/or pinto beans in any combination
  • 2 large onions, chopped (optional)
  • 1 tablespoon olive oil
  • 2 cups diced tomatoes (or 1 28 oz. BPA-free can)
  • 4 cups bean cooking broth; or 4 cubes or teaspoons vegetable broth
  • 2 cups salsa,  or 1 16 oz. jar of your favorite organic variety
  • 1 6 oz. jar or BPA-free can tomato sauce
  • 1 tablespoon chili powder
  • Salt to taste
  • Optional:  2 cups ground seitan, or try my favorite; Upton Naturals seitan-
    based ground beef/sausage

To prepare beans from scratch,  soak for at least 8 hours or overnight.  Drain and rinse beans, then add to a large stockpot and fill with water to cover the bean by at least 6 inches.   Turn heat to medium-high and bring to a low boil, then reduce heat to simmer and cook for 1 ½  to 2 hours until tender.  Let sit on the stove if you’re making the chili the same day, or refrigerate beans in cooking liquid until ready to use.

When you’re ready to make your Easy Beanie Chili, sauté the chopped onion in olive oil in a large stockpot on medium-high heat until translucent, about 5 minutes.

Add the remaining ingredients,  including 2 cups of the bean cooking liquid (can be replaced with broth or water); cover and cook on medium heat, simmering, for 1 hour, stirring occasionally and adding bean cooking liquid, broth, or water as needed.

Continue to simmer on low heat until ready to serve.    Spoon into serving bowls and top with shredded cheese if desired.

Italian Inspired Stuffed Acorn Squash

BY ELIZABETH BORELLI

Makes 4 servings

This festive favorite is surprisingly simple to pull together.  Acorn squash is easy  to prepare, just hard to cut, so enlist a hand if you need to!

The combination of olives, sundried tomatoes and oregano creates a savory stuffing reminiscent of the best Italian cuisine, while the lentil and grain combination adds the pleasing texture to this delicious vegetarian stuffing.  Serve Italian Inspired Stuffed Acorn Squash as a meat-free main dish friends and family will love.

Ingredients

  • 2 small acorn squashes, halved, pulp and seeds removed
  • 1 cup brown or green lentils
  • ¼ cup quinoa or millet
  • 1 small red onion, peeled and chopped
  • 1 cup celery, chopped
  • ¾ cup pitted Kalamata olives, finely chopped
  • ½ cup dry sundried tomatoes, chopped (a blender or food processor is perfect for this)
  • ¼ cup whole grain breadcrumbs
  • 1 tablespoon olive oil
  • 1-2 tsp. dried oregano
  • ½ tsp. powdered garlic
  • 1 tablespoon Bragg’s Liquid Aminos
  • 1 teaspoon salt

Preheat oven to 385.  Place squash halves, cut side down on a glass or metal baking sheet (glass is easier to clean), and place in the oven.

Cook for 35-40 minutes until squash is soft, then remove from the oven.  This step can be done ahead or while you’re preparing your stuffing.

Give your lentils a quick rinse to remove any debris.  Add 8 cups of water to a large saucepan and pour in the lentils and quinoa.  The water should cover the lentils by at least 4”.

Bring the water to a low boil, then reduce heat and simmer for 15 minutes before adding the onion, celery and sundried tomatoes.

Return the lentil mixture to a simmer and cook for 10-15 minutes longer, until the lentils are tender.

Remove from the heat, drain and pour the mixture into a large serving bowl and add the remaining ingredients.

Turn the squash halves over to cut side up, and fill with stuffing mixture.  Place back into the oven 385 degree oven and cook for 10-15 minutes longer until the stuffing begins to brown.  Remove from the oven and serve warm.

Eggplant Fiesta Ragout

BY ELIZABETH BORELLI


4 servinJuly 30 2014 034gs

This zesty ragout—a fancy word for “stew”—with its south-of-the-border flair makes a  simple and savory protein-packed dish. Take advantage of summer’s bounty, when eggplant and peppers are abundant.   Eggplant Fiesta Ragout is delicious over rice or served with whole grain tortillas, add a garden-fresh salad for a memorable warm-weather meal.

 Ingredients:

  • 1 tablespoon coconut oil
  • 1 pound Italian or Asian eggplant, unpeeled, cut into ½-inch cubes
  • 1 medium red onion, coarsely chopped
  • 1 medium red pepper, diced
  • ¼ cup cilantro, chopped (a mini food processor or spice grinder is helpful, if available)
  • ½ cup of your favorite prepared salsa (choose your preference, from mild to hot)
  • 1 cup black beans, precooked
  • ½ to 1 teaspoon salt

To prepare beans from scratch,  soak for at least 8 hours or overnight.  Drain and rinse beans, then add to a large stockpot and fill with water to cover the beans by at least 6 inches.   Turn heat to medium-high and bring to a low boil, then reduce heat to simmer and cook for 1 ½ to 2 hours.  Drain and rinse.

Heat oil in a large saucepan on medium heat, then add eggplant, onion, and red pepper.  Sauté until eggplant is cooked through and onion is translucent, 5 to 10 minutes.  Turn off heat and mix in cilantro.  Let the caponata stand for 10 minutes to blend, then add salsa, beans, and salt.  Serve at warm or at room temperature with tortillas, rice, or your favorite grain.

Sensational Summer Chickpea Salad

BY ELIZABETH BORELLI

This salad is a snap to make and especially delicious with freshly cooked garbanzo beans, but canned (BPA-Free) work as well.  The fresh corn adds a hint of summer sweetness, a nice balance to the tang of your favorite salsa.  I love it for sharing at picnics and potlucks, since you get lots of flavor, fiber and protein for your buck.  Serve as a side dish or over a bed of mixed greens or shredded kale for a simple, satisfying lunch.

Ingredients

  • 5-6 cups cooked garbanzo beans
  • 2-3 large celery sticks, finely chopped
  • 4-6 green onions, thinly sliced (I use the whole thing, green and white)
  • 1 ear of fresh corn, (steamed,  kernels removed, cob discarded) or 1 cup frozen corn (organic or GMO-free)
  • 2 tablespoons balsamic vinegar
  • 1 cup fresh salsa (more to taste)
  • 1 teaspoon salt

To prepare beans from scratch, soak for at least 8 hours or overnight.  Drain and rinse beans, then add to a large stockpot and fill with water to cover the beans by at least 6 inches.   Turn heat to medium-high and bring to a low boil, then reduce heat to simmer and cook for 1½ to 2½ hours, until tender.

Drain and rinse your garbanzos, whether they’re cooked or canned, then add to a large salad bowl.  Add remaining ingredients, stir to thoroughly combined and serve at room temperature.

Note:  Sensational Summer Chickpea Salad is even better when it’s prepared an hour or so ahead, or better still the day prior, to really let the flavors meld.

UltraVeggie Maki Rolls

BY ELIZABETH BORELLI

Makes 2 large rolls, 2 servings

Inspired by the Japanese tradition, these colorful rolls are as fun to make as they are good to eat. Sprouted lentils and brown rice deliver high quality protein to complement the nutrient-rich seaweed and veggies rolled into a highly flavorful package.

Pack UltraVeggie Maki Rolls for lunch or serve with a big salad for a light evening meal.   Be creative with your fillings; add your favorite veggies, nuts or even some smoked tofu for an extra protein punch.

You’ll need a bamboo mat for this, but they’re easy to find in the Asian food aisle of most grocery stores, and inexpensive (around $2) too.

Ingredients

  • 2 sheets nori seaweed (available at most grocery stores)
  • ½ ripe avocado
  • ½ tsp. salt
  • ¼ teaspoon garlic powder
  • ¼ cup red lentils, sprouted or pre-cooked
  • ¼ cup cooked brown rice
  • ½ red bell pepper, seeded and thinly sliced
  • ½ cup cabbage, thinly sliced
  • ¼ cup chopped roasted peanuts, pecans or sunflower seeds
  • Bragg’s Liquid Aminos for dipping

Directions

Prepare a pot of brown rice by simmering 1 cup of rice and 1/2 -1 teaspoon salt  in 2 cups of water,covered for 45-50 minutes until the water is absorbed.

When rice is just finished cooking, remove ½ cup from the pot, and blend with red lentils.  (chefs note:  If you like the rice and lentil combination, add 1-2 cups of sprouted red lentils to your freshly cooked rice to use in additional meals).  Store remaining rice covered in the fridge for future use.

Scoop out the avocado and add it along with the salt and garlic powder to a small mixing bowl. Mash the ingredients together until well blended.

Place a sheet of nori onto your bamboo mat, and spread the half of the avocado mixture evenly over the bottom half.

Layer half of the rice mixture over the avocado, then sprinkle half of the pepper, cabbage and nuts (or whichever fillings you choose to substitute) over the spread.

Moisten the top half of the nori with a little lemon juice or water, and you’re ready to roll!

Roll the nori starting at the bottom, and rolling up burrito-style, making sure the filling is wrapped in tightly.  Slice in half or into small cylinders and serve with dipping sauce on the side.

Simply and Savory 3-Bean Curry

BY ELIZABETH BORELLI

This recipe was adapted from Mark Bittman’s Mixed Whole Bean Dal recipe, I simply streamlined it and added my own flavor flair.  This simple 3-bean curry is equal parts salad and stew; low on liquid, nicely textured and surprisingly rich.  It makes a wonderful lunch served alongside some whole grains at room temperature or heated, it’s simply delicious. Don’t be intimidated by the short soak step, it’s very hands off and doesn’t add much prep time, but simply soak your usual way if you prefer and start from .

  • ½ cup each Mung Beans, adzuki beans and small white navy beans or black eyed peas
  • 1 large onion, chopped
  • 2-3 cups green cabbage, chopped
  • 1 green pepper, chopped (optional)
  • 1 tablespoon coconut oil
  • ½ cup tomato paste
  • ¼ cup dried currants
  • 1 tablespoon curry powder
  • 1 teaspoon salt

Short soak and boil your beans;  pour beans  and 8-10 cups of water into a large, heavy bottomed saucepan.    Bring to a boil then turn off the burner.  Remove from heat, cover and let sit for 2-4 hours.

Drain and set aside in the large glass bowl you plan to use for serving. In the meantime, sauté onion and cabbage in coconut oil in your large, heavy-bottomed sauce pan until soft, 5-7 minutes.

Add curry powder and sauté for 1-2 minutes more, before adding tomato paste, salt, walnuts and currants.  Sauté for a minute or two longer to combine, then add your beans, and just enough water to cover the mixture by about an inch.

Bring the bean mixture to a boil then lower the heat and cover the pan.  Let your curry simmer for 20-25 minutes before adding salt and additional water if needed.  Cook for 15-25 minutes longer, until beans are a combination of soft and slightly firm.    Enjoy over basmati or brown rice as a hearty, delicious meal.

Minted Quinoa Tabouli

BY ELIZABETH BORELLI

minted quinoa salad

minted quinoa salad

4 servings

This savory salad tastes so fresh, you’ll love our high-protein version of the classic summer favorite.  Best to enjoy when cucumbers and tomatoes are fresh and in season.  I love using my mini food processer for chopping the herbs, which saves a lot of prep time; but it’s a pretty minimal effort either way.  The quinoa may be prepared in advance for this dish, since it’s served cold.

Ingredients:

  • 1 large English cucumber, peeled and diced (2 to 3 cups)
  • 1 cup quinoa
  • ¼ cup black lentils
  • ½ red onion, finely chopped
  • 2-4 tablespoons olive oil
  • ¼ cup lemon juice (fresh if available)
  • ½ cup parsley, finely chopped (a mini food processor or spice grinder is helpful if available)
  • 4 tablespoons mint, finely chopped (see above)
  • 1 tomato (variety of your choice; approximately 1 cup),  seeded and diced
  • 1/2 -1 teaspoon salt

Bring 2 1/2 cups of water to a boil in a medium-sized saucepan.  Add quinoa and black lentils, bring to simmering, then reduce heat to low; cover and cook for 20 to 25 minutes or until the water is absorbed.  Remove from heat and allow quinoa mixture to cool.  Mix in remaining ingredients and serve warm or cold.

White Beans with Fresh Sage and Mustard Greens

BY ELIZABETH BORELLI

White Beans with Fresh Sage and Mustard Greens

White Beans with Fresh Sage and Mustard Greens

I was scouring the winter produce at my local farmer’s market, when I spotted the most beautiful mustard greens, and despite my lack of familiarity, simply had to try them.  Duly inspired, I cooked a big pot of white beans until they reached the perfect creamy texture before adding chopped parsnip, fresh sage and the mustard greens for the loveliest flavor combination.  The very next day my typically picky grade schoolers packed the leftovers for lunch, need I say more?  Here is the simple recipe.

 

Ingredients:

  • 1 ½ cups of dried white beans or 2 cans of BPA-free canned white beans
  • 1 bunch fresh mustard greens, chopped (I cup chopped)
  • 1 large parsnip, chopped (peel on)
  • 1 bunch fresh sage, chopped to 3-4 tbsps. OR 1/2 cup freshly chopped basil
  • 1 tsp. freshly squeezed lemon juice
  • 2-3 tbsps. extra virgin olive oil
  • 1 tsp. salt
  • Pepper to taste

To prepare beans from scratch, soak for at least 8 hours or overnight.  Drain and rinse after soaking, then add to a large stockpot and fill with water to cover the beans by at least 6 inches.   Turn heat to medium-high and bring to a low boil, then reduce heat to simmer and cook for 1 ½ hours, adding the parsnip during the last ten minutes of cooking.

While beans are cooking, wash and roughly chop mustard greens into 1” pieces.  Wash and finely chop sage.  Add all ingredients to cooked beans and mix thoroughly.  Serve as a side dish,  atop a green salad, or add to a whole grain tortilla and with some avocado and greens for a yummy veggie wrap.

Fennel, White Bean, and Collard Green Sauté

BY ELIZABETH BORELLI

4 servings

This lovely, appetizing dish is easy to prepare. Boiling the fennel stalks an1-DSC_0229d greens in water until the liquid becomes concentrated, is a marvelous way to make your own aromatic consommé in one simple step. Serve this nourishing dish with wild rice or crusty whole-grain bread.

Ingredients:

  • 1 whole fennel bulb, stalks and greens included
  • 6 cups water
  • 1 tablespoon olive oil
  •  2 cups navy or cannellini beans, precooked
  • 3 cups collard greens, stems removed, sliced into thin ribbons
  • 2 cloves garlic; or 1 teaspoon powdered or granulated garlic
  • 1 teaspoon salt
  • juice of 1/2 lemon (1-2 tsps. to taste)
  • 1 teaspoon dried oregano or Italian seasoning blend

To make consommé:

Remove stalks and greens from fennel bulb, rinse thoroughly, and add them to a large saucepan with 6 cups of water. Bring to a simmer over medium heat, cover, and cook down for about 30 minutes. In the meantime, chop fennel bulb into inch-long, very thin slices.

When consommé is reduced to 2 to 3 cups, remove from heat, and pour the consommé liquid only into a glass jar. Set aside. Toss out the remaining cooked fennel.

Add olive oil to the saucepan, and return to medium heat. Add chopped fennel and sauté over medium-high heat for 5 minutes. Add ¼ cup of consommé and simmer on medium-low for 5 more minutes, then repeat. Add ¼ cup more consommé, collard greens, and remaining seasonings and cook for 5 to 8 minutes longer, until greens are tender. Stir in beans and serve warm or hot. Label, date, and store remaining consommé in the fridge for up to 1 week, or freeze for up to 3 months.

 

White Bean Caesar Salad

BY ELIZABETH BORELLI

4 to 6 servings

 A good Caesar Salad is always a treat, yet when loaded with all of the oil and cheese the traditional recipe calls for, not the healthiest of fare.  This delicious vegan version is simple to prepare, while the white beans add a hearty dose of plant-based protein.  Kids have been known to tussle over the last remaining lettuce leafs (and croutons), so be sure to prepare accordingly. whitebeancaesar

Ingredients:

  • ½ cup raw cashews, soaked in water for at least 30 minutes before using
  • ¼ cup soaking water from cashews
  • 1 tablespoon olive oil
  • ¼ cup soy, rice, or almond milk
  • 3 tablespoons lemon juice (fresh if available)
  • 1 tablespoon spicy brown mustard
  • 1 -2 cloves garlic; or 1 teaspoon powdered or granulated garlic
  • 1 teaspoon Bragg Liquid Aminos (optional)
  • ¾ teaspoon salt (to taste)
  • 1 rounded tablespoon jarred capers
  • 2 cups small white beans, precooked
  • 1  head romaine lettuce (6 to 8 cups), cut into bite-sized pieces
  • Whole-wheat garlic croutons (homemade or a good store brand)
  • Ground pepper to taste

To prepare beans from scratch, soak for at least 8 hours or overnight.  Drain and rinse, then add them to a large stockpot and fill with water so it covers the beans by at least 6 inches.   Turn heat to medium-high and bring to a low boil, then reduce heat to simmer and cook for 1 ½ to 2 hours until tender.  Drain and rinse in cold water to cool.

Add the first 10 ingredients (cashews to capers/fish sauce) to a blender.  Puree until smooth.  Add the lettuce to a large serving bowl and toss with dressing and beans. Season with pepper, add croutons, and serve.

 

Copyright Elizabeth Borelli, 2013

Curried Sweet Potato and Lentil Soup

BY ELIZABETH BORELLI

This yummy dish is supercharged with healthy ingredients, and a cinch to make, despite the exotic flavor combinations. Hearty enough to go solo, or serve Curried Sweet Potato and Lentil Soup with some brown rice on the side and a simple green salad for a flavorful multi-course meal.

Ingredients:

  • 1 medium onion, peeled and coarsely chopped
  • 1 large sweet potato, peeled, cut lengthwise then again into ½- to 1-inch pieces
  • 1 apple, peeled, cored, and coarsely chopped
  • 4 to 5 cups vegetable broth; or equivalent amount of water and 3 teaspoons or cubes of vegetable bouillon
  • 1 cup lentils, variety of your choice
  • currylentil
  • 1 teaspoon curry powder
  • ½ cup Vegan Curry Sauce
  • 1 tablespoon honey or stevia
  • 1 teaspoon lemon pepper blend (optional)
  • 1 teaspoon salt (or to taste)

Add 1 inch of water to a large pot and bring to a simmer. Add sweet potato and cover. Cook for 10 minutes, then add onion and cook for 5 minutes longer. Add the apple and turn off the heat, but leave the pot on the stove, covered, for 5 minutes longer. Pour the mixture into a blender with 2 cups of water and puree, then return the soup to the pan. Add remaining water and vegetable bouillon. Stir in remaining ingredients and bring to a simmer. Cook for 20 to 35 minutes longer, depending on the lentil variety you choose (red and yellow cook more quickly). Remove from heat and serve.

Beany Bruschetta

BY ELIZABETH BORELLI

BruchettaCelebrate Meatless Monday any time with this quick and tasty appetizer, perfect for parties. It’s especially good made with navy or cannellini beans.

Ingredients:

• 1 whole-grain baguette
• 2 to 3 tablespoons olive oil
• ½ cup bean dip
• ½ cup tomato, diced

Preheat oven to 350°. Slice the baguette lengthwise. Brush the entire surface lightly with olive oil and place, cut side up, in the oven. Bake for 5 to 10 minutes until lightly toasted. Remove from heat and spread with a thin layer of bean dip. Top with chopped tomato, and serve immediately.

Basic Bean Dip

BY ELIZABETH BORELLI

iStock_000012062508XSmall-Makes 2 cups This dip is wonderfully simple to prepare, and better yet, you can make it using any bean variety. It’s delicious served as a dip for veggies, a topping for Beany Bruschetta or as a sandwich spread. Placed in a vintage jar, it makes a thoughtful hostess gift. Double or triple the recipe and keep leftovers in the fridge for up to 1week. Ingredients:

• 1½ cups beans (white, garbanzo, and black beans are favorites, precooked)
• 2 tablespoons olive oil
• 2 tablespoons water
• 2 cloves garlic; or 1 teaspoon powdered or granulated garlic
• 1 teaspoon salt
• 1 teaspoon dried sage or thyme (optional)

Add ingredients to a blender or food processor and puree until smooth. Note: See the Bean Soaking and Cooking Chart bean preparation instructions.

Smokey Bacon-Bean Simmer Pot

BY ELIZABETH BORELLI

Smoky Bean Simmer Pot

Smoky Bacon Bean Simmer Pot

6 servings

How can a hearty bean stew made from scratch be made simple?  By breaking it down into 3 simple, 5 minute steps, neatly fit in to your regular routine. The lentil and bean combination makes a stew so rich and delicious, you won’t believe how easy it is to put together.  Simply cover your beans in water the night before you plan to serve them, rinse and simmer the next morning, turn the stove off before you leave  to start your day and wrap up your recipe with the remaining ingredients that evening.  Serve warm or hot.  Add a fresh green salad and some thick, crusty whole grain bread for a satisfying meal.

Ingredients

  • 3 cups dried bean soup mix, or a mixture of your favorite bean and lentil varieties you have on hand
  • 4 cups finely chopped cabbage or chopped kale (do your chopping in the morning while you’re waiting for your beans to come to a simmer)
  • 1 cup coconut bacon, or smoked tofu, chopped
  • 2 cups jarred or BPA-free canned tomato sauce
  • ½ cup water
  • ½ tsp. salt (to taste)
  • ½ tsp. liquid smoke or smoked paprika (optional)
  • 1 tablespoon maple syrup (optional)

Soak beans overnight in plenty of water (4” above the dried bean level), in the same saucepan you’ll use to cook them.  The next morning, rinse and refill the saucepan with water to the same level.  Bring to a simmer and cook for 1 ½ -2 hours before you start your day.  Scoop out a spoonful, rinse and decide if they’re soft enough.  When fully cooked, add the cabbage, turn off the heat, cover and leave them for at least 15 minutes more.  If the room temperature is less than 70° throughout the day, leave the covered bean and cabbage blend on the stove until you get home.  Otherwise, when the pot is sufficiently cooled, place it right in the fridge until you’re ready to reheat it to finish the dish.

Drain the cooled bean and cabbage mixture when ready to complete the recipe, and add remaining ingredients.  Heat again to simmer and cook covered for 5-10 minutes, then serve.

Betty’s Bean Burritos

BY ELIZABETH BORELLI

BettysBeanBurrito---opt6 servings

Betty’s Bean Burritos are a delicious opportunity to use leftover beans and rice for an easy dinner or satisfying lunch. As quick to make as they are healthy, I usually add shredded cabbage for an extra dash of green; as always, have fun creating your own version!

Ingredients:

  • 2 cups cooked kidney beans, precooked
  • 2 cups brown rice, precooked
  • ½ to 1 teaspoon salt, to taste
  • 6 whole-grain tortillas
  • 1½ cups shredded cheese, vegan or dairy
  • 1 ripe avocado, peeled and chopped
  • 1½ cups salsa (jarred is fine; choose your preference, from mild to hot)

Optional:

  • ½ cup olives 1 cup cabbage, shredded
  • 1 cup smoked tofu, diced

Heat beans and rice separately by placing into a saucepan, adding ½ inch of water, and warming over medium heat, covered, for 2 to 3 minutes. If beans are unseasoned, stir in salt before serving.

Warm your tortillas by wrapping a stack of 6 tortillas in aluminum foil and place in a preheated 350° oven until heated through, 15 to 20 minutes.

Layer each warm tortilla with beans and rice and any other fillings you choose, spreading evenly in a line down the center. Top with cheese and salsa, tuck in the ends to keep the goodness in, roll up, and enjoy.