Beans..beans...quinoa...and such

Beavs

Beavs

Cathlete
For those of you who enjoy a plant based protein, what are your quick and easy recommendations? I've found some nice recipes for lentil and chickpea burgers, lentil soup etc but these will take a while. Is there anything I can throw together quickly? I hate to say this but I am sick of eating...and I need some variety....and I like beans }( :7
 
Hey Beavs!

Sometimes I'll cut up an onion and a jalapeño and throw them in a pot with mixed beans (usually canned) for about 5 minutes. When it's done I'll top it off with fresh tomato or salsa. If I have access to an avocado, I'll mix that in as well. The whole thing usually takes less than 10 minutes.

I also make quick enchiladas/burritos with a mix of vegetarian refried beans and black beans. I just add beans and fresh onions to the burrito covers (Idiocracy!) and cover with enchilada sauce. If I'm feeling less lazy, I'll add peppers and zucchini or something.

Oh, and hummus is another option (if you buy it ready-made that is). I've never made it but I can't imagine it would be that difficult. :)

Carolyn
 
I make up larger batches of quinoa (which I just tried a few weeks ago and love!) and brown rice. I just heated up some quinoa and some stir fry veggies for lunch (and I also had a chicken breast). I'm all about quick & easy meals though!
 
I'm making a crockpot of pinto beans right now.. but they have ham hawks in them. I don't eat them ham though I just use it for flavor. it smells so good right now.
I also posted that hummus and vegi pita sandwich recipe once. thats an all time fav. I never had hummus before that and its sooo good! My dh who usually would never eat anything without meat loves them too.
I have a spicy bean burger recipe but i've yet to try it. It uses cannellini beans, red pesto, red onion, garlic and hummus. Oh and an egg? I don't know if you eat those? I haven't tried it yet but plan to. let me know if you want the recipe.
 
2nd Carolyn's nod to hummus. It's cinch to make in a food processor.

Multi-bean chili is also very quick and easy. At its simplest, you can combine a couple of cans of the beans of your choice (black, pinto, kidney, garbanzo, any really - rinsed and drained) with a jar of salsa. You can heat it up and eat it as chili, or wrap it in a tortilla for burrito filling.

ETA - I like this particular hummus recipe. From Mollie Katzen’s Moosewood Cookbook.

- 2 to 3 medium cloves of garlic
- A large handful of parsley
- 2 spring onions/scallions
- 3 cups cooked chickpeas (2 x 15oz cans of chickpeas, drained and rinsed)
- 6 tbsp tahini (or ¾ cup in original recipe)
- 6 tbsp lemon juice
- ¾ - 1 tsp salt
- cayenne and cumin to taste (optional)

Mince garlic and parley and spring onions in food processor separately to other ingredients. Add the chickpeas, tahini, and lemon juice. Season to taste. Chill in container.
 
>Hey Beavs!
>
>Sometimes I'll cut up an onion and a jalapeño and throw them
>in a pot with mixed beans (usually canned) for about 5
>minutes. When it's done I'll top it off with fresh tomato or
>salsa. If I have access to an avocado, I'll mix that in as
>well. The whole thing usually takes less than 10 minutes.
>
>I also make quick enchiladas/burritos with a mix of vegetarian
>refried beans and black beans. I just add beans and fresh
>onions to the burrito covers (Idiocracy!) and cover with
>enchilada sauce. If I'm feeling less lazy, I'll add peppers
>and zucchini or something.
>
>Oh, and hummus is another option (if you buy it ready-made
>that is). I've never made it but I can't imagine it would be
>that difficult. :)
>
>Carolyn
>

Hummus is super easy. Here's a recipe:

2 cans (15 1/2 ounces each) chickpeas
1/3 cup freshly squeezed lemon juice
1/4 cup tahini, well stirred
2 cloves garlic, chopped
1/8 teaspoon cayenne pepper
Coarse salt
Extra-virgin olive oil, for serving (optional)
Paprika, for serving (optional)

Directions

Reserving 1/4 cup liquid from can, drain chickpeas in a colander. Rinse chickpeas well under cold water; shake off excess water.
Process chickpeas and reserved liquid, lemon juice, tahini, garlic, cayenne, and 1 1/4 teaspoons salt in a food processor.
Transfer mixture to a serving dish. If desired, drizzle with oil, and sprinkle with paprika.

If you don't have tahini, an equal amount of peanut butter works.

I also have recipes for tamale pie and bean balls, both 100 % veg but these are more time consuming. Good for the freezer though. Anyone interested, let me know.

Sparrow
 
hummus is very easy to make in a cuisinart. Here is a recipe for roasted red pepper hummus--my favorite

INGREDIENTS (Nutrition)
2 cloves garlic, minced
1 (15 ounce) can garbanzo beans, drained
1/3 cup tahini
1/3 cup lemon juice
1/2 cup roasted red peppers
1/4 teaspoon dried basil
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DIRECTIONS
In an electric food processor, combine garlic, garbanzo beans, tahini, and lemon juice. Process until the mixture is smooth. Add roasted peppers and basil; process until the peppers are finely chopped. Season with salt and pepper. Transfer hummus to small bowl, cover and chill until you are ready to serve


Karen
 
>Reserving 1/4 cup liquid from can, drain chickpeas in a
>colander. Rinse chickpeas well under cold water; shake off
>excess water.
>Process chickpeas and reserved liquid, lemon juice, tahini,
>garlic, cayenne, and 1 1/4 teaspoons salt in a food
>processor.

Is there a specific reason you use the liquid from the can instead of water? I've never heard of that before.

Nadja
 
>>Reserving 1/4 cup liquid from can, drain chickpeas in a
>>colander. Rinse chickpeas well under cold water; shake off
>>excess water.
>>Process chickpeas and reserved liquid, lemon juice, tahini,
>>garlic, cayenne, and 1 1/4 teaspoons salt in a food
>>processor.
>
>Is there a specific reason you use the liquid from the can
>instead of water? I've never heard of that before.
>
>Nadja

Actually I don't know. Maybe because it holds the flavor of the chickpeas? Or perhaps because of the thickness of the liquid in comparison to water?

Sparrow

"The winds of grace are always blowing but it's you who must raise your sail." - Sri Ramakrishna
 
Get ready Beavs...this is my all time favorite bean recipe:

Northern Italian White Bean Salad
1 large tomato
1 red bell pepper
1/2 c red onion
1/4 c fresh parsley
1/4 c olive oil
2 Tbs fresh basil leaves or 2 tsp dried
2 Tbs red wine vinegar
1/2 tsp salt
1/8 tsp pepper
2 cans cannellini beans, rinsed and drained

This is so freaking tasty, you have to try it. I don't really use the amounts given, except for the salt and oil. I go overboard with the tomato, onion, and parsley (you can't have too much fresh parsley imo), but the recipe's a nice general guideline. I also use navy beans instead of cannellini, they're also white but just a bit smaller. I have to restrain myself from eating the whole batch when I make this. (2 cans beans in one sitting = not good)

Basically you throw everything in a bowl, and you're supposed to let it sit in the fridge 2 hrs to let the flavors mix, but I usually can't wait that long. :9
 
Great thread! All these recipes look great, and I've printed them out!:) I love hummus and thought it would be hard to make, but I copied these and I'm going to give it a try!:)

Thanks
Deanie
 
If you like beans, you'll like bean salad:
Throw together:
1 can drained and rinsed organic kidney beans
1 can garbanzo beans
1 can black beans (or black soy beans)
1 small jar pimentos
options: chopped red onion, artichoke hearts
Add a small amount of zesty Italian dressing
serve on a bed of lettuce

I also make garbanzo paté (or spread, or dip--whatever you want to call it). In food processor, blend up 1 can garbanzo beans, chopped red onion, poultry seasoning (about 1-2 tsp, to taste), Veganaise vegan mayo (about 3 Tbsp). Use as a bread spread, filling for wraps (with sliced cucumbers, shredded carrots,etc), a dip for veggies (celery, carrots, red pepper) or to 'stuff' celery sticks.
 
Oh wow. I'm a kitchen idiot but there are so many great ideas here I have to try them. Yum. We need more threads like this. I know there's supposed to be a diet & nutrition forum at the new-and-improved Cathe.com but I could really use that forum right now. I am desperate for clean(er) meal ideas and to be able to discuss them with folks who know what's good and what's not.
 
Beavs, and everyone,

on the fitbytracey.com website, she has a section with recipes and one of them is a quinoa salad that she has made with edamame, but I've been making it with black beans. It's very versatile, actually -- you could add a lot of different protein options. It's yummy!! Check it out.

-Beth
 
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