In this weekly series we have been discussing the benefits of a vegetarian diet including:better health, animal rights, food safety, public health, frugal living, global food crisis and the immense contribution of livestock/meat production to climate change/resource depletion
Macca's Meatless Monday/Meatless Advocates is a solution oriented activist group, with solutions for some of the most pressing issues of our time including: climate change, global food/water insecurity and public health. Here we don't just talk about the severity of the crisis. Armed with knowledge about how our actions can contribute we become part of the solution.
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney(Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the advantages of a less meat diet we also do some cooking, share recipes and listen to great Beatle music!
Did you know that many legumes can be classified as a fruit? The history of legumes is tied to human civilization where they have been used as a protein source since the earliest history. Legume plants are notable for their ability to fix atmospheric nitrogen, thanks to a symbiotic relationship with bacteria (rhizobia) found in root nodules of these plants. The ability to form this mutualism reduces fertilizer costs for farmers and gardeners who grow legumes, and allows legumes to be used in a crop rotation to replenish soil that has been depleted of nitrogen. The nitrogen fixation ability of legumes is enhanced by the availability of calcium in the soil and reduced by the presence of ample nitrogen.
Legumes are a mainstay of my diet and enable me to stay healthy and at the same time maintain a low carbon footprint. All hail legumes!
Besides all the other advantages legumes are delicious! So let's get started with some cool ways of preparing legumes.
SPAGHETTI SQUASH with SPINACH, FETA and BASIL WHITE BEANS
This one dish entree has it all; a healthy, fast, easy, delish meal with a Greek influence..serves 4
1 (14 oz.) cannellini beans, drained and rinsed (or use chickpeas)
1 tbsp chopped fresh basil
1/2 tsp dried oregano
3 tbsp extra-virgin olive oil, divided
1 tbsp white wine vinegar
1 (3-pound) spaghetti squash
1 bunch spinach, washed and stems removed, about 6 cups (packed) leaves
1/2 cup chopped onion
2 garlic cloves, minced
1/2 cup crumbled feta cheese (I use vegan feta..so good!)
Salt and pepper to taste
Finely grated Parmesan cheese (optional or use vegan cheese)
In a medium bowl, combine cannellini beans, basil, oregano, 1 tablespoon olive oil, and white wine vinegar.
Using a large, sharp knife, pierce spaghetti squash in several places. Place the squash in a glass baking dish and cook in the microwave on high for about 15 minutes, turning the squash halfway through cooking. Before handling, let the squash stand for 10 minutes. Cut it in half lengthwise and scrape out the seeds and fibers. Using a fork, twist out strands of the spaghetti squash flesh and place in a large bowl.
Working in batches, stack the spinach leaves and cut across the leaves into 1/4-inch wide strips.
In a large skillet, heat 2 tablespoons olive oil over medium heat. Add onion and garlic. Cook, stirring constantly for 1 minute. Add the sliced spinach and cook until the spinach is just wilted, 1 to 2 minutes. Add feta cheese and the cannellini bean mixture. Cook until heated through, 1 to 2 minutes. Season to taste with salt and pepper.
Add bean and spinach mixture to the spaghetti squash. Gently toss. Place the mixture on a serving platter and serve with finely grated Parmesan cheese.
LAURA CLAWSON'S RED BEAN CHILI
Yes, Daily Kos own Laura Clawson wrote a Meatless Monday and Mitigation diary awhile back. She included some awesome recipes and this is one that has become a go-to recipe in our house. Serves about 6
3-4 tablespoons olive oil
2-6 cloves garlic, minced (obviously dependent on how much you like garlic; I use the high end)
1 large onion, chopped
1 large green bell pepper, diced
3 15 oz cans red beans or dark red kidney beans, drained and rinsed
28 oz can ground or crushed tomatoes
1/2 can tomato paste
1-2 bay leaves
4 tablespoons chili powder
1-2 teaspoons ground cumin
1/2 teaspoon salt, more if your canned beans are low in sodium
1/4 teaspoon pepper
Saute the vegetables over low heat until they're soft and the onion is translucent. Dump in the other ingredients and simmer, covered, over very low heat for at least 3 hours, stirring occasionally. (I use a slow cooker and leave it cooking for up to 8 hours.) As it cooks, I check the seasonings and often add more tomato paste and salt.
Edited to add: This recipe is obviously pretty aggressively spiced, but it doesn't have much heat. If you want to add heat, pretty much pick your method -- add some finely chopped hot pepper when you saute the onion and garlic, add some cayenne with the chili powder, pretty much whatever. Also, argh! This is what happens when you make a recipe less from a recipe than from habit: you'll want to add some water along with the tomatoes etc.
You don't have to buy beans in cans. You can cook your own easily and you save some money and all the aluminum cans not to mention BPA.
Here is a complete guide to cooking dry beans.
SIMPLE POT OF BEANS
One of my fave ways to prepare Italian style dried white beans which I can use in many recipes.
First I soak 1 lb beans in cool water over night. Then drain add more cool water and a lot of sage and garlic cloves bring to boil than simmer until tender(about 1 hour). Use in many soups and salads etc.
WHITE BEAN and SNAP PEA SALAD
One of many ways to serve beans made above.
Just add halved Cherry Tomatoes, blanched sugar snapped peas and a dressing of olive oil, lemon juice, salt and pepper. Also add a chopped fresh herb such as lovage, basil etc. for additional flavor
MIXED BEAN and ALMOND RISSOLES
Kids seem to love these and they are perfect for lunch boxes or a packed lunch for work. Serve them with a side salad, with steamed vegetables, in pita pockets or on a roll with lettuce and mayo…. Yum! Use any combination of beans you like, tinned or pre-cooked.h/t Veggie num num Makes 15
(25 oz) mixed beans (like kidney, butter or chickpeas), cooked or tinned
3 green onions, sliced
½ cup wholegrain rolled oats
½ cup slivered almonds
1 cup fresh parsley
1 free-range egg (omit if vegan)
In a large bowl mash the beans gently and season with salt and pepper to taste.
By hand or in a food processor dice remaining ingredients (except the egg) finely.
Add all ingredients to the mashed beans and combine well.
Form about 1½ tbs or mixture at a time into rissoles. Set aside on a large tray and refrigerate for 30 minutes.
Lightly oil a large fry pan and cook the rissoles in batches over medium heat for 4-5 minutes each side until golden and cooked through.
3 BEAN 3 CHEESE BURRITO
A slimmed down burrito..and who doesn't need that? Very high protein and delish too! Perfect!
1 tablespoon peanut or canola oil
1 large Vidalia or other sweet onion, finely chopped
1 1/2 cups finely chopped seasonal vegetable of choice, such as cauliflower or broccoli florets
2 large garlic cloves, minced
3 cups cooked or canned drained organic mixture of no-salt-added black, red kidney, and pinto beans
1 1/2 cups medium tomatillo salsa
1/2 teaspoon sea salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
1/4 teaspoon ground cumin, or to taste
1/4 cup + 2 tablespoons chopped fresh cilantro
Juice of 1 lime (2 tablespoons)
2 cups steamed brown basmati or regular brown rice, warm
6 ounces shredded mixture of Mexican-style organic cheeses, such as Monterey Jack, Chihuahua, and extra-sharp Cheddar cheese (1 1/2 cups) I use vegan cheese
8 (8-inch) whole spelt, whole-wheat, or other whole grain tortillas, warm
4 cups shredded Romaine hearts
Heat the oil in a large pot over medium heat. Add the onion and vegetable and cook while stirring occasionally until fully softened, about 15 to 18 minutes. Add the garlic and sauté until fragrant, about 1 minute. Stir in the beans, salsa, salt, pepper, and cumin and bring to a boil over high heat. Cover and reduce the heat to medium-low and simmer for 10 minutes.
Remove the lid and continue to cook until the mixture thickens to desired consistency, about 3 minutes. Stir in 1/4 cup of the cilantro and 1 tablespoon of the lime juice. Adjust seasonings.
Stir the remaining 2 tablespoons cilantro and 1 tablespoon lime juice into the rice.
Serve the cheeses, stewed beans, rice, and lettuce rolled in the tortillas (do not fold in ends). Secure closed with a short bamboo pick. Enjoy with a fork and knife. Serve with a side of guacamole, if desired.
POLENTA CHIPS and BEAN STEW DINNER
A complete lovely little dinner. This is not a real recipe but so easy you don't need one. Can serve about 3-4
Polenta chips: Boil the polenta in vegetable broth and finely chopped garlic per package directions. When it's almost done add chopped Calamata black olives and parsley. Let it cool down. Cut it into chips and put in the oven with some herb salt and a bit of olive oil. Bake until crisp.
Canellini bean stew: Saute garlic and sun dried tomatos in some olive oil. Add pre-cooked beans,drained, soyrizo,(yep, I went there and it's good!) bayleaf, thyme and a bit of water. Simmer for 10 minutes.
Roasted pepper: Evenly roast the red bell pepper over the stove flame. Put it under cold water for easy peeling. Drizzle with olive oil and add some parsley.
SPICY JALAPENO BLACK BEAN BURGERS
These are so good with tomato, avocado, onion and lettuce. Makes about 6 burgers
h/t little blue hen
15 oz cooked black beans (or canned, rinsed and drained)
½ cup pecans, diced
½ medium onion, diced finely
4 cloves garlic, minced
1 jalapeno pepper, minced
1 teaspoon ground cumin
½ tablespoon miso paste
1 tablespoon adobo sauce (I use sauce from Chipotle with adobe can)
1 tablespoon tomato paste
1 teaspoon kosher salt (may omit if used canned beans)
½ teaspoon black pepper
½ tablespoon dried parsley
1 teaspoon dried oregano
1 tablespoon flax seeds
1 tablespoon wheat germ
1 egg white
1/3 cup whole wheat flour
vegetable or olive oil for frying
Place beans in a large mixing bowl and mash with a potato masher or the back of a spoon until broken up. It shouldn’t be a paste, but most beans should be broken.
Add nuts, onion, garlic, spices, through egg white and mix well with a spoon or your hands. Add flour last and fold in until combined. Chill for 10 minutes.
Place a skillet over medium-high heat. When pan is hot, add a tablespoon of oil and wait until it shimmers.
Use a 1/3 cup measuring cup to scoop up a heaping cupful of the bean mixture. Form into a ball, then flatten slightly before placing on the pan. Cook 3-5 minutes per side until crisp and brown and heated through.
Serve immediately on a bun with your favorite toppings
BLOOD ORANGE RED BEAN ICE CREAM
I was so excited to find this recipe because I haven't been able to find red bean ice cream in my area...and it's vegan! I haven't had a chance to try yet but think it will be awesome. If you try before I do please let me know what you think.
3/4 cup cashews (soaked 4 hours)
1/4 cup coconut meat
1/4 cup blood orange juice
zest 1 blood orange
3/4 cup water
2 TBSP agave
1 tsp vanilla bean powder (or extract)
pinch of salt
1/2 cup red bean jam (from the recipe below or purchased red bean paste)
Blend all of the ingredients together in a high-powered blender until completely smooth. Allow to cool in the fridge for 1 hour. Churn in your ice cream maker for approximately 25 minutes. Store in your freezer.
Homemade Red Bean Jam
1/2 cup Adzuki Beans
About 6 cups cold water
1/4 agave syrup
1/4 cup coconut sugar
1/2 tsp salt
Rinse the bean and place them in a medium saucepan with 2 cups of water. Over medium heat bring to a boil. Reduce the heat and maintain a simmer for 8 minutes (the water should turn dark red). Drain the beans, discard the water and rinse out the pot. Return the beans to the pot and add 1 1/2 cups of water. Over medium heat bring to a boil. Reduce the heat and simmer for about 30 minutes until most of the water has evaporated. Add 1/2 cup water and continue to cook for 20 minutes. Add another 1/2 cup of water and simmer for 10 more minutes. Add another 1/2 cup of water and simmer for a final 10 minutes. The beans should be soft and yield easily when pinched between your fingers. Add the coconut sugar and agave and simmer for another 20 minutes. Allow to cool. Add to a food processor with the salt and process until smooth.
It will be thick - like bean dip. For a thinner jam press through a mesh sieve before blending.
"Being For The Benefit of Mr Kite" The Beatles
"Gettin Better All The Time" The Beatles
What have you all been cooking? Please share your recipes and fave Beatle music here!
h/t to labradog for diary title!