The Brain Health Kitchen by Annie Fenn

Author:Annie Fenn [Fenn, Annie]
Language: eng
Format: epub
Published: 2023-01-03T00:00:00+00:00

EASY WAYS TO EAT YOUR LEGUMES

There are so many easy ways to get legumes into your day-to-day diet, and the recipes in this chapter barely scratch the surface. Sometimes the best recipe for eating beans isn’t a recipe at all—it’s a throw-together meal that doesn’t take much time, or effort, to be great. Here are ten nonrecipe recipes that start with already cooked beans or lentils, whether homemade or from a can, jar, or packet.

Toss rinsed cannellini beans with pesto (store-bought or homemade) and toasted pine nuts. Serve warm or cold, on its own or atop greens.

For a plant-based curried chickpea salad, warm chickpeas in a skillet with olive oil and curry powder. Smash half with a fork, then stir in yogurt or vegan mayo, chopped apple, celery, raisins, and salt to taste.

For a chopped salad, rinse Great Northern beans, shake dry, and toss with olive oil, halved cherry tomatoes, pitted olives, and cucumbers. Finish with a squeeze of lemon juice, salt, and pepper.

Add a can of drained navy beans to oil-packed tuna with some oil from the tin. Finish with lots of parsley and lemon.

For a black bean salsa, stir together rinsed black beans, fresh or frozen and thawed corn kernels, and chopped roasted red peppers. Add a squeeze of lime juice, salt, and pepper.

For a creamy bean dip, simmer together pinto beans, garlic, canned green chiles, and enough almond milk, water, or bean liquid to make a chunky sauce. Blend until smooth and bake until bubbling hot.

Warm gigante beans and their liquid, garlic, salt, and pepper in a small saucepan. Mash half the beans to make a chunky sauce, then serve on toast drizzled with olive oil.

For a springtime soup, simmer lima beans in vegetable or chicken stock (or use the bean liquid plus water) until hot. Add slivered asparagus, frozen peas, and the juice of one lemon, then finish with salt, pepper, and whatever fresh herbs you have.

For a creamy black bean soup, simmer black beans and their liquid, garlic, cumin, and chili powder in a saucepan. Puree, adding just enough water to make a thin soup. Finish with avocado slices and chopped tomatoes.

For a quick lentil soup, simmer lentils and their liquid, chopped carrots, and celery in a saucepan, adding more water if needed to make it soupy. Finish with a spoonful of sherry vinegar or lemon juice, salt, and pepper.

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