Asparagus with Brown and Wild Rice & White Kidney Beans

This recipe makes a refreshing seasonal salad that is macronutrient balanced and delicious.  Only choose fresh local asparagus.  Avoid asparagus from Peru or the US as it leaves a huge carbon footprint.

Ingredients

1 cup Brown and Wild Rice Blend (Lundberg Wild Blend is nice)

1 cup raw almonds, chopped

1 bunch local asparagus, trimmed and chopped in 2” pieces

1 cup cooked cannellini beans (white kidney beans)

¼ cup fresh squeezed lemon juice

¼ cup extra virgin olive oil

Sea salt and pepper to taste

Bean Preparation

It is best to soak dried cannellini beans in water for 24 hours and then cook them, as opposed to using canned beans.  Canned beans usually contain some sort of preservative and cause gas and bloating.  Try cooking beans every weekend.  They keep well in the fridge for about one week.  Use the beans in pasta dishes, salads, dips and stir-fry’s.

To prepare the beans, drain and rinse the beans after their 24 hour soak.  Place them in a large pot and cover with two inches of water.  Bring to a boil for 3 minutes.  Drain and rinse the beans and wash the pot.  Return the rinsed partially cooked beans to the clean pot and cover with two inches of water.  Bring to a boil again and simmer for about 20 to 30 minutes or until the beans are cooked through and tender.  Remove from heat and salt the beans with about a tablespoon of salt. Let the beans sit for five minutes or so before straining.  

Directions

Cook rice according to directions.  Cool to room temperature.  Add chopped asparagus to a pot of boiling water and cook for 2 minutes.  Drain and place asparagus in cold water to stop the cooking process and to preserve the vibrant green colour.  Once cool, drain the asparagus and add to the cooled rice.  Add cooled cooked beans and chopped almonds.  Drizzle with lemon juice and olive oil.  Season with sea salt and pepper.

How to Cook Dried Beans

Glorious Beans!


Most Canadians do not eat enough foods that have fiber. Besides reducing your chances for certain types of cancer and heart disease, high fiber foods keep your body regular. And since they are very filling, fiber-rich foods may help you to keep your weight down, too. 


Canned beans are convenient, yet expensive and usually contain chemical preservatives. I also find they are more likely to cause gas.


Dried beans are best because they are economical and store well.  Many people do not know how to properly cook dried beans. Proper preparation and cooking of dried beans will increase flavour and greatly reduce the "gas effect".


Following is the best way I have found to prepare and cook dried beans such as chickpea, white kidney beans (cannellini beans), red kidney beans, navy beans, and lima beans.

1. Soak beans in water for 24 hours. Yes this requires planning.
2. Drain and rinse the beans after their soak.  
3. Place them in a large pot and cover beans with one inch of water.  
4. Bring to a boil, and boil for 3 minutes. 
5. Drain and rinse the beans and wash the pot.  
6. Return the rinsed partially cooked beans to the clean pot and cover with two inches of water.  
7. Bring to a boil again and simmer for about 20 to 90 minutes depending on the bean.
   Chickpeas - 60 to 90 minutes
   Kidney Beans - 30 to 40 minutes
   Navy Beans - 30 to 40 minutes
   Lima Beans - 40 to 50 minutes
8. When the beans are cooked through and tender.  Remove from heat and salt the beans and water with about a tablespoon of sea salt. Let the beans sit for five to 10 minutes before straining.  
9. Strain but keep some of the cooking water to store with the beans in the fridge or to use in a recipe (for example, keep some chickpea cooking water to add to your hummus recipe).

Try cooking beans every weekend.  They keep well in the fridge for about one week.  Use the beans in pasta dishes, salads, dips and stir-fry’s.

Kale and Bean Pasta

This recipe was created by Pure Med’s Office Manager who is also a Holistic Nutritionist.  It was inspired by spring greens, white beans and gluten-free pasta.

Ingredients

2-3 tablespoons extra virgin olive oil

2 cloves garlic, chopped

1 teaspoon chili pepper flakes

¼ teaspoon sea salt

½ cup sundried tomatoes (soaked in warm water for 15 minutes, then chopped)

1 bunch kale, washed, de-stemmed, and finely chopped

2 cups cooked cannellini beans (white kidney)

227 gram package of GoGo Quinoa Spagetti (or other gluten free spaghetti)

Extra virgin olive oil for drizzling

Sea salt and cracked pepper for seasoning

It is best to soak dried cannellini beans in water for 24 hours and then cook them, as opposed to using canned beans.  Canned beans usually contain some sort of preservative and cause gas and bloating.  Try cooking beans every weekend.  They keep well in the fridge for about one week.  Use the beans in pasta dishes, salads, dips and stir-fry’s.

To prepare the beans, drain and rinse the beans after their soak.  Place them in a large pot and cover with two inches of water.  Bring to a boil for 3 minutes.  Drain and rinse the beans and wash the pot.  Return the rinsed partially cooked beans to the clean pot and cover with two inches of water.  Bring to a boil again and simmer for about 20 to 30 minutes or until the beans are cooked through and tender.  Remove from heat and salt the beans with about a tablespoon of salt. Let the beans sit for five minutes or so before straining.  

Heat olive oil over medium heat in a wok or large fry pan.  Add garlic, chili pepper flakes and sea salt and cook for about 1 minute.  Add kale and mix with tongs so kale gets covered in oil.  Cook for about 3 minutes.  Add sundried tomatoes and cannellini beans and cook until hot (2 to 3 minutes). 

Serve kale and bean mixture over hot cooked spaghetti.  Season with sea salt and cracked pepper.  Serves 3-4.

Options 

·         Caramelize Brussels sprouts halves and/or onions before adding garlic

·         Add fresh tomatoes instead of sundried tomatoes

·         Use different pasta shapes like penne.

Giant White Beans with Chipotle Tomato Sauce and Cilantro Pesto

This warm and comforting recipe is perfect for winter and the holiday season.  Imagine plump, creamy beans with a smoky, chipotle tomato sauce served with an emerald drizzle of cilantro pesto.  Each part of the recipe can be prepared ahead of time for a quick, last minute meal.

Ingredients

1 pound of Giant Lima beans, rinsed and soaked 24 hours

2/3 c kale or chard, washed, de-stemmed, and very finely chopped

Cilantro Pesto
1 medium clove of garlic
1/3 c fresh cilantro
1/3 c olive oil
big pinch of salt

Chipotle Tomato Sauce
2 tbsp olive oil
2 big pinches of red pepper flakes
2 pinches of salt
1 large clove garlic, chopped
1 28-ounce can crushed tomatoes
1 tbsp fresh oregano leaves
1 1/2 tbsp adobo sauce from a can of chipotle peppers

To prepare the beans, drain and rinse the beans after their soak.  Place them in a large saucepan and cover with two inches of water.  Bring to a boil and simmer for forty minutes or until the beans are cooked through and just tender.  Remove from heat and salt the beans with about a tablespoon of salt. Let the beans sit for ten minutes or so before straining.  Canned beans can also be used, although the texture of fresh cooked beans is best.  The brand Eden Organics has BPA-free cans.

While the beans are cooking, you can make your tomato sauce.  Place the 2 tablespoons olive oil, red pepper flakes, a couple pinches of salt, and chopped garlic into a cold medium saucepan.  Stir while you heat the saucepan over medium-high heat.  Once the pan is hot, sauté for just 45 seconds or until everything is fragrant. Stir in the tomatoes and oregano.  Heat to a gentle simmer.  Remove from heat and stir in the adobo sauce to taste.  Freeze the remaining canned adobo sauce in ice cube trays for later use. Chipotle peppers with adobo sauce are available in the ethnic section of the grocery store.

Make the cilantro pesto by combining the clove of garlic and cilantro in a food processor.  Pulse while you drizzle in the olive oil.  Finally, in a casserole dish, mix beans, chopped kale or chard, and tomato-chipotle sauce.  Drizzle with the cilantro pesto before serving.  Serves 6.