Traditional recipes

Giant Bean Succotash

Giant Bean Succotash

The Giant Bean Succotash is the ideal way to use up summer’s bounty.

Ingredients

  • 1 cup dried gigante, corona, or large lima beans, soaked overnight, drained, or two 15-ounce cans butter beans, drained
  • 4 slices bacon, cut into ¼” pieces
  • 2 garlic cloves, thinly sliced
  • 6 cups corn kernels (from about 6 ears)
  • Freshly ground black pepper
  • Fresh thyme leaves (for serving)

Recipe Preparation

  • If using dried beans, place in a large pot and add water to cover by 2”. Bring to a boil, reduce heat, and simmer, stirring occasionally and adding more water as needed, until beans are tender, 1½–2 hours; season with salt. Let cool; drain.

  • Heat oil in a large skillet over medium heat; add bacon and cook, stirring often, until brown and crisp, 8–10 minutes. Add onion and garlic and cook, stirring often, until soft, 5–8 minutes. Add celery and corn and cook, stirring often, until soft, about 4 minutes.

  • Add cream and bring to a boil; reduce heat and simmer, stirring often, until reduced by half, about 3 minutes. Add beans and cook until warmed through, about 2 minutes; season with salt and pepper. Top with thyme.

Nutritional Content

Calories (kcal) 360Fat (g) 19Saturated Fat (g) 10Cholesterol (mg) 60Carbohydrates (g) 39Dietary Fiber (g) 9Total Sugars (g) 4Protein (g) 12Sodium (mg) 220Reviews Section

I Like Big Beans (and I Cannot Lie)

It's almost a cliche for parents to berate their offspring for not finishing their limas. But as a kid, the whole scenario baffled me. Why were adults yelling at children, forcing them to eat something that was already insanely delicious? They might as well be yelling at them to finish their chocolate chip cookies.

I just didn't get it. Who could resist the pillowy softness and generous size of lima beans? As I grew up, my obsession only deepened. Lima bean soup. Lima beans in succotash (no, edamame are not an acceptable substitute). And (my favorite, this) just-boiled limas, topped with an enormous hunk of melting butter and a showering of flaky salt. Why eat a baked potato when you can enjoy dozens of mini potato-like beans, all drenched in a silky sauce?

Pressure-Cooker Gigante Beans in Tomato Sauce

But little did I know that the best (and biggest) beans were yet to come. It started with the giant gigantes beans at a Greek restaurant—easily twice the size of my beloved limas, and dressed with an olive-oil-drenched tomato sauce. And it suddenly dawned on me: I like big beans.

Now, the biggest beans you can usually find at the supermarket are large limas—the gateway drug of the big-bean world. But thanks to folks like Steve Sando, founder of bean mecca Rancho Gordo, even bigger beans were in my future. Those fat white gigantes beans from Greece, and even more luscious, plump Corona beans from Italy. Speckled, chestnutty Christmas limas. And hot-pink and dark ebony Scarlet Runner beans, which exude a gorgeous, flavorful broth when cooked.

But you can't just jump into the Escalade of beans and start driving. These mega-beans require some intel to bring out their best. The main challenge? Cooking them so they're tender and buttery within, without letting their skins disintegrate. Luckily, Steve Sando was on hand to help.

"Folks soak their beans for 24 hours, and then tell me they take forever to cook. I think that might be because the beans are actually starting to sprout at that point," Sando says. Instead, he recommends a 4-6 hour soak, max.

You could do what Sando does and start by sautéing aromatics like onion, celery, and carrot in the pot. "And if you want to take a holiday, add some cubed pancetta," says Sando. "It's the greatest thing on the planet." Or you could just toss in a bay leaf or branches of rosemary or thyme after you've added the soaked beans and covered them with 2 inches of water. Either way, remember—you're not just cooking beans, you're making bean broth. And as Sando says, "Bean broth is free soup."

We're used to recipes telling us to simmer those beans low and slow, and Sando agrees—except for the first 15 minutes of cooking. "This is my new secret: Start with a 15-minute hard boil to let the beans know you're in charge. Then you turn down the heat to a gentle simmer." You'll cut down on cooking time without compromising bean-skin integrity. Big beans will take anywhere from 1 1/2 hours to 4 hours to cook through. Hold off on the salt until they "start to smell like beans," Sando says. That way, the skins will be tender and the beans will be seasoned all the way through.

Big bean breakdown: Purple Christmas limas, white Corona beans, and brown favas.

Photo by Chelsea Kyle, Food Styling by Katherine Sacks

Like I said, big beans are insanely great just with butter and salt. Sando is partial to Christmas limas, tossed with roasted garlic and plenty of sautéed wild mushrooms. "Especially with a little bit of your best olive oil over the top," he says.

Another option: The zesty sauce of anchovy, garlic, parsley, lemon, and capers below. Just be sure to dress the beans while they're still warm, Sando says—that way they'll absorb even more flavor.

Pan-Roasted Halibut with Herbed Corona Beans

Minestrone. Or pasta fagioli. Or chicken soup. Whichever soup you choose, these beans will be the star.

Chorizo and Gigante Bean Cassoulet

You already know that baked beans are delicious. Especially when they're topped with breadcrumbs. The only way to top that? Yep, you've guessed it: Super-size your beans.

Chorizo and Gigante Bean Cassoulet

"Everybody always wants recipes for big beans," Sando says. But as I've always firmly believed, big beans just don't need much window dressing. Says Sando: "Just make a bowl of big beans, and eat them with some crusty bread. That's it."


Enzymes, a necessary component for the digestion of nutrients, also are the reason vegetables lose color and flavor, even when they are frozen. To stop the enzymatic process, vegetables should be blanched.

To blanch, or parboil, the lima beans, you will need to fill a large kettle with 1 gallon of water and bring it to a brisk boil. Blanch no more than 1 pound of lima beans per 1 gallon of water at a time. Place them in a basket, strainer, or cheesecloth and submerge them in the boiling water. Cover the pot and boil. Cooking times vary depending on the size of the bean. Small lima beans need 2 minutes, medium beans need 3 minutes, and large beans need 4 minutes. Remove quickly, submerge the beans in a large bowl or deep pot of ice water to cool quickly and stop the cooking.

Once the vegetables are thoroughly chilled, remove, drain, and pat dry. Keep the beans chilled in the refrigerator if you plan to use them within a couple days.


Native Americans Created Corn?

No one knows exactly how, but corn came next. It’s genetically similar to wheat and other grains, but with one important difference: humans have to be around to cultivate it and get the seeds out. The seeds are wrapped in the husks and this plant cannot reproduce without humans shucking the husks and getting the corn kernels off the cob.

What’s curious about corn, is that it doesn’t have an obvious ancestor. There is no wild maize from which regular corn came! This is why many think that Native Americans 𠇌reated” corn by possibly crossing other plants to come up with what is now corn. They may be humanity’s first genetic engineers.

Vigorous debate continues about how the corn plant came to be. One thing is for sure: corn did originate in Central America, probably near southern Mexico.

The corn plant has a distant cousin: teosinte. It’s not that much like corn and isn’t ideal as a food source. It has �rs,” but they’re barely an inch long and the seeds are woody and hard. An entire plant is less nutritious than one kernel of regular corn!

Usually when humans domesticate a plant, its genetic diversity actually dwindles. This is because once people find a variety of plant they like – because of its resistance to disease, taste, or other such factors – they usually cultivate it on a larger scale. Think about how many varieties of garlic that you’re familiar with people usually haven’t heard of elephant garlic, for example. We’re so familiar with the one silky white variety we find in the supermarket and that&aposs what gets cultivated.

But with corn, it’s the opposite! Since the time of its domestication, it’s become quite diverse. You can get it in practically every color of the rainbow: pink, red, orange, yellow, blue, purple, multicolored, cream, and black. Its size varies greatly, too, from small cobs the size of a human finger to bigger varieties used in soups.

Despite needing help from humans to propagate, corn is adept at pollinating itself. The wind can carry corn pollen from one field to the next. The pollen readily combines with other varieties of corn. If left to its own devices, corn would eventually become one variety because of all the cross-pollination it is prone to doing. But, that doesn’t happen because farmers select for different varieties of corn and they won&apost grow undesirables.


Five Ways to Eat Lima Beans

You know what I mean, right? That wan, wrinkled skin that wet-sawdust texture that hospital-cafeteria smell. those are the lima beans I recall picking out of the "frozen mixed vegetables" of my youth. (Which worked out just fine, since my vegetable-averse father actually likes lima beans. And brussels sprouts. Go figure.) Judging from this "Why are lima beans so universally hated?" thread on Chowhound, I'm not alone. And yet we know we're supposed to like them because of all the fiber, protein and other nutritious stuff lurking within.

Fresh lima beans, however, have me singing a different tune. I found myself facing a pint of them for the first time a few weeks ago, thanks to our CSA share. After wresting the beans from their pods, I boiled them in just enough vegetable broth to cover for about 10 minutes, then hesitantly speared one for a taste test. It was tender without being mushy—almost velvety—with a lightly nutty flavor. Not bad at all!

They'll be out of season soon, but if you're fortunate enough to find some fresh lima beans, also called butter beans, here are a few ideas about how to cook them. (And if you happen to like frozen lima beans, I envy you, since they're available year-round and could be used in any of these recipes, too).

1. Succotash. Recipes like this succotash of fresh corn, lima beans, tomatoes and onions are a good way to use up end-of-the-season vegetables. I like to add a hot pepper, and this recipe throws in zucchini and fingerling potatoes, too.

2. Hummus with herbs. The Gourmet recipe I tried actually called for frozen lima beans, but I used fresh ones boiled in vegetable broth. I also subbed fresh chives for parsley, sauteed the onions and garlic separately, and used some of the cooking broth in place of water. I wasn't expecting it to be as good as chickpea-based homemade hummus, but it was better! We gobbled it down with toasted pita wedges, and made it again the next week.

3. Soup. Most recipes call for dried lima beans, which I've never tried, but suspect I might like more than frozen. From simple vegetarian butter bean soup to heartier versions involving ham hocks, chard and barley, there are plenty of options online.

4. Roasted. I'm eager to try this Mayan method, which calls for skillet-roasting the lima beans with sesame oil and ground pumpkin seeds. Oven-roasted lima beans seasoned with lime juice and cayenne pepper sound good, too.

5. Bacon and eggs with lima beans. I know, it's a bit odd—but Chez Pim calls this the breakfast of champions, and she's got awfully good taste. Besides, bacon has a way of making even the yuckiest vegetables taste divine.

About Amanda Fiegl

Amanda Fiegl is a former assistant editor at Smithsonian and is now a senior editor at the Nature Conservancy.


Who Says You Can’t Love Lima Beans?

Andrew Scrivani for The New York Times

Few people put lima beans on their lists of favorite foods, but they have a wonderful, plush texture and lend themselves to all sorts of summer dishes, writes Martha Rose Shulman in this week’s Recipes for Health. Whether they are the heirloom Christmas limas mottled with purples and whites or the everyday beans found in grocery stores, Ms. Shulman offers five ways to savor the lima bean.

Christmas Lima Beans With Mint: Inspired by an unforgettable dish from a tapas bar in Valencia, Spain.

Greek Salad With Giant Beans and Arugula: This substantial summer salad provides plenty of protein, in addition to nutrient-rich tomatoes, peppers and arugula.

Baked Limas With Tomatoes and Peppers: These beautiful baked beans have a very sweet taste, though they contain only the natural sugars in the red pepper, tomatoes and beans themselves.

Baked Large Limas With Spinach and Feta: This Greek-inspired dish makes a hearty one-dish meal, and it’s a great way to include nutrient-dense spinach in your diet.

Giant Lima Bean Ragout (or Soup): The vegetables that flavor this dish are cooked separately, then simmered for another 30 minutes with the beans.

Comments are no longer being accepted.

There is a Greek dish of baked Gigantes beans in tomato sauce that I absolutely love. When you say “giant lima bean,” are you referring to this variety?

I loove lima beans! Am I the only one?

I love lima bean, i add them to everything.

I cannot have lima beans or fava beans, nor most pharmaceutical drugs because of Glucose 6 Phosphate Dehydrogenase Enzyme Deficiency. This is the starting enzyme in the liver to metabolize sugars and carbohydrates. A shortage of the enzyme gives us Hemolytic Anemia for long stretches of our lives. So no thanks to beans.

One of my favorites is a simple succotash with fresh lima beans, corn, and a little butter mixed with olive oil, S&P. So easy and such a delicious combo.

I LOVE Lima Beans too and in fact, I love all shelling beans! They are not only delicious they are incredibly nutritious – used to be called the “poor man’s meat”. Wonderful recipes from Martha Shulman too.

This ev’ning I’ll venture a stint
Of Christmas Lima Beans with Mint,
This Bean/Mint repast
Suggests flavor contrast,
Of which there is more than a hint!

This is a great lima bean curry recipe, especially if you use fresh or dried limas:

Snigdha has lots of great recipes!

I would like to know their phytoestrogen content before I eat them. They look like soy beans. Are they as high in estrogen as soy?

I wish I had read this yesterday, before my roommate decided 2 pieces of bacon was enough to make canned lima beans edible. ><

As usual, these recipes look delicious. It looks like from the recipes here that Greeks and American Southerners are supplying much of the inspiration for them.

I prefer butter peas to lima beans, but I too like them both! (Butter peas are smaller, sweeter, less mealy versions of butter beans.) I got my butter peas planted late this year, but I’ll have new recipes for them up in 60 days or so.

Lima beans are “loaded” with cyanide – not that I don’t eat them …

I say I can’t love a lima. Never have. Never will.

I never liked lima beans, especially delivered in NE succotash. I actually prefer beans in general and as a kid loved NE baked beans, perhaps my favorite food along with pinto beans today.

I read a passage in an 1880’s version of the Boston School cookbook that mentions the aversion of kids to lima beans. They recommended chewing them completely. In fact I think the earliest succotash was made from mashed beans and whole corn or mashed corn and beans. I have different recipes.

Perhaps there were digestive issues that became associated with the distinctive taste of lima beans. I have not had a lima bean for fifty years and I eat beans every week. Maybe I will have another go just remember to chew them.

My mainstay during hot weather are burritos, made from rice (always), a dab of garlic laced refried beans with bacon fat or olive oil, optional meat or fish for taste , and sliced cabbage and green onions with toppings, especially guacamole if available. A filling and cool food.

BTW, perhaps the author can discuss “hot” and 𠇌ool” foods. For instance, meat is a “hot” food. Watermelon is a 𠇌ool” food. Anyone that eats a meal in 95 degree temperatures quickly understands the concept of hot and cool foods.

I have found that de-fatted beans are inferior to fatted beans. Fatted beans have a different taste and mouth feel and make a complete meat substitute. There are additional calories so don’t eat as much.

I too love them – the best are the simplest: freshly cooked (can be frozen to start), with butter and cracked black pepper, next to a new york strip off the grill and mashed potatoes. lima beans and steak, better than creamed spinach! (ok, not better, but at least as good as)

Me also- I’ve loved them since childhood…

tip: if you’re going to cook them in the microwave, whether frozen or fresh, add much more water than usual with frozen veggies, as being beans they seem to inhale it. you’ll learn after you don’t, the first time, when they emerge dessicated and inedible. you can always pour off the excess, so add extra water. num num

I’m sorry. It is impossible to love lima beans. So, Coco, Donatella and Jason are the only people on earth who love them. How interesting that they all found this article!

I think lima beans are delicious! Glad to have some new recipes.

I never ate a lima bean until this year. Quick and easy: take a bag of frozen lima beans, add some garlic and a drop of olive oil and salt. Bake covered at 350 for just under an hour….delicious!
//non-toxicmom.com

Lima Bean soup with cilantro is the best warmer-upper in the fall/winter/spring seasons!

me to love them!– make them with swiss chard, add olive oil, salt, pepper — yum!!

LUV Lima beans, The secret is in the cooking… Ah Dente.

I could live on lima beans…

You must all read the children’s book 𠇊 Bad Case of Stripes” in which the lead character loves lima beans, but feels that she has to conform to the prevailing lima-bean-hating current. A wonderful story about dealing with peer pressure!


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This Persian Butter Bean Stew May Be the Best Thing You’ve Never Eaten

With coronavirus making travel a tricky and even potentially dangerous prospect this year, we’re embracing the summer staycation. All week (and all summer) long, we’ll bring you transportive flavors and travel-inspired ideas from around the world, so you can take your tastebuds on a trip and give your mind a mini vacation while you’re still at home. Here, a Persian butter bean stew everyone should taste.

Iranian food (or Persian food) is underrepresented in most U.S. cities, even famously multicultural New York—but Sofreh is an excellent example of the vibrant and delicious cuisine traditional to Iran. Our senior video producer, Guillermo Riveros, spent some time with Sofreh owner and chef Nasim Alikhani to learn more about Iranian cuisine, and how to make a vegetarian butter bean stew packed with dill (baghali ghatogh) that’s one of the best things he’s ever eaten.

Chef Alikhani grew up in northern Iran. Cooking was a constant of her childhood, and indeed, her life, but she only opened her first restaurant at the age of 59. A two-day New School seminar she took just before that suggested it was a terrible decision (from a risk-reward perspective), but she went with her gut and did it anyway—and we’re very glad she did. Sofreh is a must-visit for the chef’s delicious dishes, but she was also kind enough to share one of her recipes, which we highly suggest making at home.

Iranian Food Is More Than Meat

A Full Meal 9 Dishes to Make for Persian New Year As chef Alikhani attests, Iranian food, like the country itself, is complex and varied many people tend to think of Iran as a homogeneous region, all deserts and camels, but in fact it’s a place full of surprises, like lush tropical regions around the Caspian Sea that might make you feel like you’re in Hawaii—and dishes like baghali ghatogh, a simple butter bean stew packed with dill and layers of flavor, which might not be what you imagine when you think Persian food.

Yes, there are a lot of meaty kebabs in Iranian cuisine, but this dish is naturally vegetarian and just as satisfying. It’s easy to make it vegan too, if you simply omit the egg.

Baghali Ghatogh: The Best Thing to Do with Butter Beans

The first step in making baghali ghatogh is to soak your butter beans (also known as lima beans, but don’t let that deter you*!) overnight.

*There is some debate about lima beans vs butter beans. Several sources—The Kitchn, Food52, Food & Wine, Wikipedia, and California Beans, just to name a handful—say that butter beans and lima beans are indeed the same thing, but others debate the truth of that statement. What it really comes down to may be the age and stage of the lima beans that you’re dealing with. Per Leaf.tv: “In the culinary domain, where the distinction between varieties is potentially crucial, lima beans typically refer to the small, green variety. Alternatively, the large, white and slightly creamy bean often is considered a butter bean.”

You definitely need to buy dried beans for this dish, whether they’re labeled lima beans or butter beans—they should be fairly large, ivory-white, and flat in shape. Canned or frozen lima beans are not an acceptable substitute. If you can find dried beans labeled butter beans, buy those. And in either case, soak them overnight.

The next day, drain the beans and cover them with fresh water (this helps aid digestion), then let them sit for 30 minutes or so—which gives you plenty of time to chop the mountain of onions and garlic that go into the dish. Chef Alikhani admits that she uses more onion and garlic than is traditional (“excessive,” even)—almost more onions than beans—but they get cooked down slowly and gently so they taste fantastic and not at all overpowering and practically melt into the dish. The key is to keep stirring and never let them stick or burn, lest they become bitter you’re looking at about a half hour just to properly cook the aromatics, but it’s absolutely worth it. (Meanwhile, you can cook your beans as well so they’re ready for the finished dish.)

When the onions and garlic are fragrant and golden and starting to stick even despite your stirring, it’s time to add turmeric, a brightly colored, earthy spice crucial to Iranian cooking (and also touted as a super-healthy ingredient for the past few years). Lemon juice deglazes the pan and water is added to make a thick broth chef Alikhani doesn’t like a soupy texture, so advises you add water slowly—you can always add more, but once you have too much, it’s hard to correct. Similarly, keep tasting your broth and adjust with salt and pepper as needed.

The other key element of this dish is a massive amount of dill—if using fresh herbs, you could be dealing with literal pounds of it, but good-quality dried dill is preferable if the fresh stuff is lacking in flavor. Once you stir your cooked beans into the herby, savory, lemony broth, follow chef Alikhani’s lead and drizzle in a good-quality olive oil to finish the dish. Then, there’s just one final step: adding the eggs.

Traditionally, in northern Iran, raw eggs are gently whisked into the finished dish, but chef Alikhani doesn’t like the resulting texture, so she tops each portion with a runny poached egg instead—an elegant and delicious option. If you need a vegan meal, just leave out the eggs entirely either way, serve the dish with plenty of saffron-tinted basmati rice and prepare to swoon.

Baghali ghatogh may be one of the best things you’ll ever eat, and will definitely inspire you to seek out even more Iranian food—or make more of it at home.

Nasim Alikhani’s Baghali Ghatogh (Iranian Butter Bean Stew)

Takes: at least one hour for cooking the beans plus additional prep.

Ingredients:

  • 2 cups dried butter beans, soaked overnight
  • 1 large onion, finely diced
  • 1/2 cup garlic, finely chopped
  • 1/2 cup dried dill (Chef Alikhani recommends good quality Persian dill), or 8 ounces of fresh dill, finely chopped
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons turmeric
  • 1 tablespoon freshly cracked black pepper
  • 1 1/2 tablespoons kosher salt plus 2 tablespoons more for cooking the beans
  • 1 cup fresh lemon juice
  • 2 cups water
  • 1 egg per person, poached

Instructions:

  1. Make sure to soak your butter beans overnight.
  2. Drain the soaked butter beans, place in a pot and over with plenty of cold water (to cover), and cook on medium-low heat for about 30 minutes, then add the 2 tablespoons of salt. Cook for another 20-30 minutes or until soft but still firm.
  3. While beans are cooking, sauté the onion in the olive oil on medium heat until dark golden this will likely take at least 20 minutes, but judge by the color (more golden than golden-brown) and the smell, which should be full and fragrant, not acrid or raw. Add garlic and continue stirring because it tends to stick to the bottom. Cook until mellow. Add turmeric, lower the heat, and continue stirring until the turmeric is fragrant, only about 1 minute (don’t let it burn).
  4. Add lemon juice to the hot pan to deglaze all the onions and garlic let sit for a moment, then use a wooden spoon or spatula to scrape all the browned bits off the bottom and mix them into the broth.
  5. Add the water and salt and pepper to taste, then cover pan with a close-fitting lid (if you are using fresh dill, you should add it at this point as well). Cook for about 10 minutes. If using dried dill, you should add the dill after 10 minutes.
  6. Add the cooked and drained butter beans to the onion-herb mixture. Adjust the seasoning and continue cooking on low heat for a few more minutes to warm through.
  7. Traditionally, eggs are cracked and incorporated into the stew before serving, but if you want to follow chef Alikhani’s lead, top each serving with a poached egg instead—and if you’re keeping the stew vegan, simply skip that step and serve!
  8. When plating, the chef suggests drizzling the stew with a little more fresh lemon juice and good quality extra virgin olive oil, with some freshly ground pepper to finish.

Shopping List

Dried Butter Beans

When buying dried butter beans, you’re more likely to see them labeled as lima beans, but banish any bad memories of frozen limas or suffering succotash you may have from childhood. Choose high-quality beans that haven’t been sitting on a dusty shelf forever, and remember to soak them overnight. (Rancho Gordo is a great source for beans, but their large white lima beans are currently out of stock.)

Camellia Large Lima Beans, $9.05/pound from Amazon

These happen to be a favorite in New Orleans too.

Fresh or Dried Dill

This dish really depends on good dill, so do not use the mostly full bottle that’s been in your pantry since 2016 buy a new one and a good brand (check out a local spice shop if you have one around)—and feel free to use fresh dill if it’s tasting good.

Simply Organic Dill Weed, $4.20 from Walmart

Otherwise, a dependable organic brand like this is a good choice.

Extra-Virgin Olive Oil to Finish

You’ll want a good-tasting olive oil for sauteing and cooking in general, but save the really expensive, complex stuff for finishing dishes (as well as eating with bread and vinegar, or using on salads). There are tons of options, and plenty of opinions on which of those are best, so if you’re overwhelmed, go to a local specialty market and ask for their recommendations. Below are just two highly rated options on Amazon.


16 Delicious Oil-Free Vegan Bean Recipes

Did you know: For every 20g of beans you eat (that’s only about a tablespoon), you might live 6% longer.

They are a healthy source of plant-based protein, loaded with heart-healthy fiber, and provide other key nutrients like iron and calcium. Beans have been around for centuries, feeding centuries of people all over the globe – from the soybeans of Japan to the chickpeas of India and the pinto beans of the American West.

These are some of reasons eating more beans is Step Two of my “Easy Changes towards a Healthy, Plant-Based Life”.

Nowadays, canned beans are still one of the cheapest proteins on the market (you can get cooked organic beans around $1/ pound), making healthy eating both affordable and convenient.

When you do your weekly grocery shopping, pick up 4 cans of beans. Could you eat these 4 cans of beans in a week? Of course you can! Toss them on salad, add them to pasta, cook them into soup, or purée into a creamy dip. Bottom line: keep it simple.

Here are some of my favorite Bean Recipes

Stewed Black Beans: Essential Mexican Vegan Recipe

Black turtle beans are simmered with onion, garlic, bay, and dried chipotle pepper for this easy, essential Mexican recipe. The smells will transport you to el casa de una mujer en la puebla.

European Soldier Bean Bell Pepper Salad

Heirloom European Soldier Beans pair beautifully with colorful bell peppers and Mexican seasonings in this vegan gluten-free, fat-free recipe.

Chipotle Baked Beans: Oil-Free, Vegan Recipe

Smoky Baked Beans are a classic summer barbecue dish. A dash of chipotle powder adds a smoky, spicy kick, perfect for impressing guests at a dinner party or family picnic. Serve this all of the summer sides, like Sweet Corn Succotash, Broccoli Sunflower Crunch and Three-Bean Salad. This healthy fat-free, gluten-free recipe is packed with protein and satisfies both vegans and meat-lovers.

Braised French Flageolet Beans and Leeks

This vegan gluten-free, oil-free recipe is French comfort food classic. With sweet leeks, Herbs de Provence, and satisfying, creamy flageolet beans, this makes a healthy, protein packed dinner.

Instapot Hearty Winter Vegetable Bean Soup

Delicious winter vegetables and hearty white Canary Beans come together for this satisfying, healthy soup. A quick oil-free sauté with dried spices creates the base for a flavorful, low-sodium broth. The Instapot makes easy work to finish the cooking, but you can also make this gluten-free, plant-based vegan recipe on the stovetop or in a Slow Cooker.

Khichdi: Curried Indian Mung Beans and Rice

Hearty mung beans and brown basmati rice come together with aromatic spices for traditional Indian Khichdi. This recipe makes an easy gluten-free, vegan side dish.

Oil-Free Vegan Caesar Dressing: Using White Beans

Here is an easy, oil-free recipe for Creamy Caesar Dressing. Creamy white cannellini beans create rich texture and healthy vegan protein in this healthy salad dressing. Based on traditional Caesar flavors, this gets a plant-based, dairy-free twist with ingredients like nutritional yeast, Dijon mustard, and vegan Worcestershire. Enjoy this low-calorie, low-fat dressing on crisp Romaine lettuce with toasted whole wheat croutons.

Smoky Sweet Braised Giant Lima Beans

Giant Peruvian Lima Beans bring hearty, satisfying texture to this vegan recipe. Infused with Spanish flavor from smoked paprika, this gluten-free, fat free recipe is satisfying easy comfort food any night of the week.

Slow Cooker Cabbage Bean Soup

Hearty cabbage gets slightly sweet after long cooking in this easy Slow Cooker vegan soup. With savory flavors from carrot, onion, and tomato paste, this simple recipe is deliciously satisfying. Make a big batch and freeze extras for healthy meals all winter.

5-Minute Adzuki Bean Salad with Oil-Free Asian Peanut Dressing

Asian Adzuki Beans and a simple peanut dressing come together in this simple, 5-minute vegan salad. Tamari is a gluten-free alternative to soy sauce, adding deep flavor. This salad is full of plant-based protein and vegetarian fiber. Enjoy this oil-free recipe on its own or serve with Korean Red Beet Teriyaki Burgers and Southwestern Sweet Potato Fries.

Roasted Eggplant Chickpea Baba Ghanouj

Roasted eggplant is the smoky ingredient in healthy, creamy dip. This easy, oil-free recipe bumps up the protein with chickpeas and iron from tahini. Serve this vegan, nut-free snack with sliced peppers or Za’atar Spiced Rainbow Carrots.

Moon and Stars Watermelon Calypso Bean Salad

Watermelon and beans? Yes! Moon and Stars Watermelon is named for its “celestial” rind, with a design that looks like a star-filled night. Heirloom Calypso beans add even more beautiful color. The sweet flavor and crisp texture of the melon balance the rich, hearty flavor of the beans. A spicy kick from jalapeno and fresh lime give this a Mexican flair. Enjoy this healthy, gluten-free, oil-free salad as a side dish for any summer party. Or use as a plant-based filling for vegan tacos and lettuce cups.

French Mayo Coba Bean Red Wine Stew with Parsnip Mash

This healthy, gluten-free recipe is a vegan take on a classic recipe from the famous French chef, Jacques Pepin. Traditional beef is replaced with hearty Mayo Coba beans. You can simmer it in your Slow Cooker, the oven, or right on the stove. Either way, this makes a healthy, protein packed comfort-food dinner.

Guaca-Jica: Quick Corn, Bean, Jicama, and Avocado Salad

Crunchy, creamy, spicy, sweet – this salad has it all! Take your typical guacamole recipe and give it a boost with crunchy jicama, sweet corn, and healthy black beans. This oil-free, gluten-free vegan recipe is full of healthy plant-based Mexican flavor. Enjoy this has over chopped lettuce for a new take on taco salad, or serve as a dip for baked tortilla chips

Gigantes Plaki: Greek Giant Lima Beans with Stewed Tomatoes

This gluten-free recipe is a vegan take on a classic Greek recipe featuring Giant Lima Beans. These hearty beans bring healthy plant-based protein along with satisfying, substantial texture. This is the perfect meal for a Sunday dinner, as it bakes away in the oven, filling your kitchen with enticing aromas. Just make extras to enjoy comfort food later in the week.

Black Forest Brownies with Cherries and Coconut (Oil-Free, Date Sweetened)

Chocolate, cherries, and coconut come together for a flavor twist on a classic recipe in these Black Forest Brownies. Oil-free and free of any refined sugar or syrups, these plant-based vegan treats are naturally sweetened with dates and banana. Make a batch of this kid-friendly dessert for something the whole family will love.

Let me Know!

If you give any of these bean recipes a try, let me know! Leave a comment, or take a picture and tag it @chefkatiesimmons or #plantsule on Instagram. Peace and chickpeas, Chef Katie


Contents

The dish is made with dried giant white beans (fasolia gigandes), tomatoes, onions, olive oil, parsley, and sugar. When fasolia gigandes cannot be obtained, large lima beans are suitable substitutes. Other vegetables such as garlic, carrots, and celery are sometimes used, and some rustic recipes add sausages or cubed smoked pork.

The beans are first soaked (often overnight), then boiled until tender and drained, and the rest of ingredients are added. The aromatics are sautéed to make a sofrito and mixed with the beans. Then the beans are baked until the top layer of the dish is browned. The dish may be served at room temperature or warm.

Gigandes plaki are often served at room temperature as part of a meze. They are also served as a main course. It is particularly popular in the autumn and winter. Gigandes are often served with feta cheese (traditional Greek white cheese) and a slice of home-made bread.


Watch the video: A Harvest Succotash (November 2021).