Beans, Beans…

According to American Bean.org, “research shows that eating beans can help   control weight, reduce the risk of heart disease, cancer and diabetes.” These little guys are nutritional superstars beacause they are high in complex carbs, protein and fiber. They are also low in fat and calories.
By the way, did you know that when you rinse canned beans you wash away up to 60% of the sodium?

I love beans but realize I eat them infrequently. In an effort to   boost my intake and maybe inspire you to do the same I’m serving up three recipes that are not your typical soup du jour. One salad, one dip and my favorite chili are all easy and delicious. Although simple, these bean dishes can   easily star at any dinner party or brunch with friends.

And yes Beano does work if that’s stopping you from adding beans to your list of healthy choices.

WARM BLACK BEAN AND  BELL PEPPERS SALAD   
Serves 6
This recipe makes a nice first course or can be served as an  entrée with the addition of a protein, like sliced chicken breast or shrimp.

1 each – red, yellow, and orange bell pepper, cut the flesh off  the core and cut into thin, long, slices
1 small red onion, peel, cut in half and slice thin
¼ cup cilantro, rough chop
1 15 oz. can of black beans, drained and rinsed
½  cup good olive oil
¼  cup of good red  wine vinegar
salt and pepper to taste
6 cups mixed sturdy greens like escarole, frisee, and  romaine, torn bite size

1. Heat a medium sauté pan with ¼ cup of the olive oil.
2. Put the peppers into the oil once it is hot.
3. Saute peppers over a low heat til they are hot but not cooked through.
4. Add the beans to the peppers and stir to blend.
5. Place the greens is a large bowl.
6. Add the cilantro to the peppers and beans and stir to blend.
7. Pour the beans and peppers over the lettuces.
8. Drizzle in the rest of the olive oil and vinegar. Sprinkle in some salt and pepper and gently toss the mixture well.
9. Plate and serve

If you  are adding shrimp you can cook them at the same time in a separate pan and add  them to the lettuces when you add the other ingredients.
WARM WHITE BEAN  ROASTED GARLIC AND ROSEMARY DIP
One of my all time favorites and it’s so easy to prepare. Be  warned, it’s very easy to eat half the batch before your guests arrive.
Any kind of white bean will do but I like cannellini beans  best for this.
1 15 oz. can of cannelloni beans, drain and rinse
4-6 large cloves of garlic, peel and leave whole
½ cup of good olive oil
1 tablespoon of finely minced fresh rosemary—I would not  make this with dried rosemary.
Salt and white pepper to taste.

1. Place the garlic and olive oil in a heavy bottomed, small pan.
2. Set the pan over a low flame and slowly cook the garlic til it is golden brown. This will take about 10 minutes or so.
3. Set the oil off to the side to cool.
4. Take two tablespoons of the garlic oil, place in a small sauté pan and when it is hot add the rosemary. It will sputter and fry. Remove it from the heat immediately.
5. In a food processor put the beans and rosemary oil, as well as the garlic cloves.
6. Sprinkle in some salt and a pinch of white pepper.
7. Puree the mixture til it is smooth. Taste to see if it needs more salt.
8. If it is too thick you can add a bit more of the garlic oil.
9. Warm in the microwave and serve with pita chips and veggies.
10. The remaining garlic oil can be saved in the fridge and used to drizzle over fish or sauté veggies.

GREG’S THREE BEAN AND CORN CHILI

While the head chef of a heart healthy restaurant concept in  San Diego this  was the People’s Choice for a few years running. It’s a nice change from chili  made with kidney beans and ground beef. You can add meat, turkey, tofu or any  protein really if you want. I like it as is served with a dollop of sour cream  and topped with scallions.
Serves 10 or so
1 15 oz. can each of black beans, kidney beans, white  beans—drain and rinse them all
12 oz. bag of frozen corn unless fresh is available
1 large sweet or other yellow onion, peel and chop small but  not too fine
3 cloves of garlic, chop fine
1 large can of crushed tomatoes
½ cup of corn meal
½ cup olive oil
¼ cup of red wine vinegar
½ cup water or beer
2 tablespoons of good chili powder
1 tablespoon of ground cumin
½ tsp. black pepper
1 tablespoon of Kosher salt

1. Place a heavy bottomed stock pot or dutch oven on the stove and heat over a medium flame.
2. Place the olive oil, onions, and garlic in the pot and stir to coat.
3. Cook for about 5 minutes or until they start to soften, add the dry spices but not the salt.
4. Stir and cook for another two minutes, add the corn meal.
5. Stir well and while stirring add the vinegar and beer or water.
6. Stir and make sure all the bits that want to stick to the bottom don’t.
7. You can now add the beans, corn, tomato product, salt.
8. Lower the flame and stir to blend all ingredients.
9. Allow this to cook for about 30 minutes. If it seems dry add a bit of liquid.
10. If you like your chili spicy—which I do, add some fresh chopped jalapeno at the beginning with the onions and garlic. Or you can simply add some hot sauce before you simmer it.

This freezes well. Nutritionally it is a powerhouse of  carbs, fiber and protein.

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