Making Beans

Making your own beans instead of using a can is easy, and tastes so much better! Follow these directions for most beans:

Nutritional Benefits of Beans:
1) High in Protein
2) Low in Fat
3) High in Fiber

1 cup of dried Black Beans=3 cups cooked
Nutritional Information of 1 cup of cooked Black Beans:
Calories: 227
Carbohydrates: 41g
Fiber: 15g
Protein: 15g
Fat: <1g
Iron: 20%

Instructions:
Place dry beans into a pan and cover with water.  Soak at least 4 hours-8 hours.

2) Drain and rinse beans

3) Place into a pot (preferable to use a pressure cooker, but regular pot is fine)

4) If using a pressure cooker: bring to a boil until pressure level pops, turn down, and cook for 11 minutes.  Turn off heat and wait until pressure goes down.

5) If using a traditional pot: bring to a boil, cover, and turn low for about 1-1/4 hours (until tender)

6) Drain beans

7) Beans can be stored frozen once cooked

Benefits of making your own beans:

• no BPA from cans (all cans are lined with BPA, a chemical compound linked to cancer causing agents)
• no added sodium
• much less expensive
• much better taste!

Try this recipe that will surprise everyone you know: Black Bean Brownies

Vegan Southwestern Black Bean Quinoa

Another delicious way to prepare quinoa. Make sure to soak and rinse your quinoa to help your body be able to digest this protein packed food! We soak ours for at least 3 hours. Food advice from www.altmandental.com

Following recipe from http://familyfocusblog.com/vegan-southwestern-black-bean-quinoa/

Makes 6 servings

Vegan Southwestern Black Bean Quinoa and Mango Medley Ingredients: 

One 15-ounce can black beans, no salt added, rinsed and drained

1 cup cooked quinoa (according to package directions)

1 cup frozen corn

1 small red bell pepper, chopped

1 cup chopped fresh mango

1/4 cup finely chopped red onion

1/2 cup chopped fresh cilantro (or 2 teaspoons dried)

1 small jalapeño pepper, seeded and finely diced

Juice from 1 medium lemon

1 ½ tablespoon extra virgin olive oil

2 garlic cloves, minced

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1/4 teaspoon ground turmeric

Vegan Southwestern Black Bean Quinoa and Mango Medley Directions:

Simple and easy to prepare!

1. Mix together the beans, quinoa, corn, pepper, mango, onion, cilantro, and jalapeño in a mixing bowl.
2. Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and turmeric in a small bowl. Drizzle over the quinoa mixture and toss to coat evenly. Refrigerate until serving time.

Nutrition Information Per serving (about 1 cup): Calories: 164, Carbohydrate: 27 g, Fiber: 7 g, Protein: 6 g, Total fat: 4 g, Saturated fat: 1 g, Sodium: 93 mg.

Star nutrients: Vitamin A (29% DV), vitamin C (61% DV), folate (18% DV), iron (11% DV)

The vegan southwestern black bean quinoa is very easy to prepare and the Mango Medley makes a tasty addition that contrasts flavors nicely and gives it a bright, fresh finish.  Thanks so much to Sharon Palmer, RD for sharing this recipe with us from her book, The Plant-Powered Diet.  You can also connect with Sharon on Twitter @SharonPalmerRD