Favourite bean recipes

After writing yesterday¬†about the wonderful use of beans instead of meat, I have had some requests to share my favourite bean recipes with you. Since I very rarely work from a recipe, the measurements below are all approximated guesses rather than an exact science! If something looks too much or too little as you’re putting it in, go ahead and adjust it. My cooking is usually a trial and error process ūüėČ

I heard once on Masterchef that beans take a long time to soak up flavour, so I tend to cook them gently and slowly making sure to add flavouring into the cooking water. I also find allowing them to sit a while even after cooking helps them to take on more flavour, and as they don’t lose heat quickly this is not a problem. However, the ultimate key to making tasty food, in my opinion, is to TASTE it. I usually do a taste test close to the end when I think it’s about ready. I then add extra flavouring or ingredients depending on what my palate says is needed. ¬†My favourite ingredients for adding flavour to a dull dish are extra herbs, lemon or lime juice, Worcestershire sauce, molasses and ketchup.

So here are three of my favourite bean dishes: hummus, curry and chilli.  Enjoy!

Tasty Garlic Lemon Hummus

Chickpeas are so versatile. I’ve used them in everything from curries to cookies! Probably my favourite thing to do with them, though, is make a lovely strong garlic and lemon hummus. I’ve shared this recipe with you before, so I won’t repeat it here. However, as a note I have omitted the peanut butter from this recipe. ¬†It makes it slightly thinner, but I think gives it an even nicer flavour. It does reduce the protein content, though, so you might want to keep it in for that reason.

Here is my delicious garlic lemon hummus recipe.

Easy Chickpea & Lentil Curry

Serves about 8 (could be doubled by cooking and serving with some wholegrain rice or quinoa)

  • 4 tins chopped tomatoes
  • 2 onions, diced
  • 1 – 2 bulbs garlic (about 10-15 cloves), chopped
  • 4 potatoes, cut into fairly small cubes
  • 1 apple, diced OR 1 cup raisins
  • 200g dried lentils
  • 200g dried chickpeas
  • 200g frozen peas
  • Small chunk of fresh ginger, grated
  • 1 tsp coriander
  • Dash of lime/lemon juice
  • Curry powder to taste (my favourite is Sainsbury’s own mild curry powder)
  • Salt & pepper to taste (Himalayan pink salt or organic sea salt are my favourite healthy salt options)
  • Stock cube (optional)
  • Water
  • Desiccated coconut to top

Soak chickpeas overnight. Next day, add more water and stock cube or salt to chickpeas, then boil and simmer for about 30 mins. In another large pot fry onions & curry powder (I like to fry in coconut oil, as it has a high heat resistance and adds a lovely flavour to curries). Add tomatoes, potatoes, apple/raisins, lentils, peas, lime/lemon juice, ginger, coriander, salt, pepper and half the garlic. Add chickpeas in their water, and enough extra water to cover. Bring to boil, then simmer just long enough for lentils and potatoes to cook through. If there is too much excess water at the end, take the lid off and simmer for longer to reduce. Add the rest of the garlic and serve sprinkled with coconut!

Mild Mixed Bean Chilli

Serves about 6 (could be doubled by cooking and serving with some wholegrain rice, cornbread or wrapped in tortilla wraps).

  • 1 tins chopped tomatoes
  • 1 onion, diced
  • 1 – 2 bulbs garlic (about 10-15 cloves), chopped
  • 500 kg mixed dried beans (I always include at a good portion of kidney bean in this. Other bean I tend to use are aduki, cannelini and mung.)
  • 100g frozen veg (sweetcorn is nicest, but I use whatever I have in the freezer)
  • Mild chilli powder to taste (if you are a spice lover you can, of course, substitute this for hot chilli powder)
  • 1/4 cup your favourite relish (tomato and chilli works very well)
  • 1/4 cup tomato puree
  • Dash of cayenne pepper
  • 1 tsp mixed herbs
  • 1 tbsp molasses (unrefined blackstrap is the best)
  • Dash of lemon/lime juice
  • Salt & pepper to taste

Soak beans overnight. Next day, add more water, salt and some chilli powder, then bring to boil and simmer for about 30 mins. Separately, fry onions in more chilli powder.  Drain about half the water out of the bean pot, then add onions and all the other ingredients.  Simmer for about another 30 mins, then serve!

Have you got any good bean recipes? I’d love to hear them!

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1 Comment

  1. Gail said,

    March 13, 2014 at 3:58 pm

    I’m no bean expert but here are some of the things I’ve heard over the years.

    Pairing beans with whole grain bread or brown rice (as you suggested) provides a complete protein. So serving the hummus with whole grain crackers, the curry with whole grain rice and the chilli with whole grain bread would provide all the essential amino acids.

    Many beans (especially red kidney beans) contain toxins that need to be destroyed by high heat and complete cooking. I remember being taught to cook them at a full boil for 10 minutes and then reduce to a low simmer until completely tender. I was also taught that you should throw away the soak water — don’t know if that is important or not.

    “A raw, red kidney bean can contain up to 70,000 hemagluttinating units (hau). Most lectins are reduced by moist, but not dry heat. Therefore, steaming or boiling causes a significant reduction in concentrations of lectins in beans. Boiling for at least ten minutes has been shown to reduce hau in beans by 200-fold. Because cooking temperatures under 176 ¬įF do not destroy lectin, use of slow cooking and/or a crockpot is not advised for cooking beans” http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153292/
    https://www.uoguelph.ca/foodsafetynetwork/natural-toxins-fruits-and-vegetables

    The more vegetarian your diet, the more you need to be aware of getting enough B12. B12 deficiency can cause anaemia and nervous system damage. You need about 2 to 3 micrograms per day of B12. Salmon is a great source. There’s 1 microgram in a cup of milk and 0.6 micrograms in an egg. You can’t get B12 from vegetarian foods.

    As ever, balance is key. I know I should eat more beans (and veggies!). Maybe one day I’ll get to like them… ūüôā


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