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Beans

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Baby Lima Bean Soup

Prep time: 10 minutes

Prep notes: Bean Soaking Time: 8 hours

Cooking time: 90 minutes

Yields: 2 people

Ingredients: 

  • 1/2 cup dried baby lima beans
  • 1 3-inch piece kombu
  • 1/2 yellow onion
  • 4 cloves garlic
  • 1/2 carrot
  • 1 tablespoon mirin
  • 1 teaspoon tamari
  • Salt and pepper to taste

Directions: 

  1. Cover the beans with water and soak for 8 hours.
  2. Discard soaking water, rinse beans, and place in a pot with kombu and water and cover by 2 inches.
  3. Boil gently for 1 hour.
  4. Meanwhile, sauté onion and garlic in olive oil covered for 10 minutes.
  5. Add carrots and continue cooking covered for 10 more minutes.
  6. Add onion mixture to the beans.
  7. Continue cooking beans for 30 more minutes.
  8. Add mirin and tamari, plus salt and pepper to taste.

Notes: 

  • Try adding fresh herbs near the end of the cooking time, such as thyme or parsley.

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Black Bean Oatmeal Burgers

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Black Bean Oatmeal Burgers

Prep time: 15 minutes

Cooking time: 20 minutes

Yields: 8 people

Ingredients: 

  • 1 15-ounce can black beans, drained and rinsed (or 1 1/2 cups cooked black beans)
  • 1 4.5-ounce can diced tomatoes, drained
  • 1 cup fresh cilantro or parsley leaves
  • 1 garlic clove, minced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 2 green onions, chopped
  • 2/3 cup chopped carrots
  • 1 3/4 cups rolled oats

Directions: 

  1. Preheat oven to 400 degrees F. Line a baking sheet with cooking parchment and brush the parchment lightly with oil.
  2. Process the first 8 ingredients until blended. Transfer to a bowl and mix in the oats.
  3. Form into 8 patties and place on the baking sheet. Bake for 10-15 minutes until firm to the touch. Carefully turn patties over with a wide spatula and place under the broiler for 1 o 2 minutes until browned.

Credit: Recipe adapted from Prevent and Reverse Heart Disease, by Dr. Caldwell Esselstyn Jr., by arrangement with Avery, a member of Penguin Group, 2008.

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Basic Chickpeas in a Pressure Cooker

Prep time: 5 minutes

Prep notes: Cooking time: 60 minutes

Yields: 4 people

Ingredients: 

  • 1 cup chickpeas
  • 2 cups water
  • 5-inch piece kombu
  • Pinch of sea salt

Directions: 

  1. Wash beans.
  2. Place them in pressure cooker with water and kombu and cover.
  3. Bring to pressure.
  4. Reduce heat and cook for 1 hour.

Notes: 

  • You can make delicious salads by adding chopped vegetables, sea vegetables (hijiki, arame), onions, scallion, fresh rosemary, sage and a little olive oil.

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Basic Aduki Beans

Prep time: 10 minutes

Prep notes: Cooking time: 70 minutes

Yields: 4 people

Ingredients: 

  • 1 cup aduki beans
  • 5-inch piece kombu 
  • 4 cups water 
  • 2 bay leaves 
  • 1 teaspoon sea salt

Directions: 

  1. Wash beans.
  2. Place kombu and aduki beans in a pot.
  3. Cover with water at 2 inches above the level of the beans.
  4. Bring water to boil.
  5. Add bay leaves.
  6. Cover and simmer for 1 hour.
  7. Check periodically, adding extra water if necessary so beans do not dry out or stick to pot.
  8. Allow beans to cook until they are soft enough for your taste. Add salt.
  9. Drain excess water if necessary.

Notes: 

  • To check for softness, take a couple of beans out from your pot and squeeze them between your thumb and pointer finger. If beans press easily, they are finished. If they feel hard in the middle, they need more time.

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