Eating Less Meat, Needs Different Bean Recipes

Question For Savvy Vegetarian

I am looking for more different kinds of bean recipes, and vegetarian recipes that are good. I am getting away from eating a lot of meat. - L.M.

Here's My Bean Recipe: 15 Bean Soup

• 1-lb bag jack rabbits bean soup mix
• 3 cups water
• 1/2 cup pearled barley
• 14 oz.can stewes tomatoes, diced
• 1 large onion or to taste
• 3 gloves of garlic
• 1 16 oz. pkg mixed frozen vegtables(peas,carrots,green beans,and lima beans)
• 1 t. cumin
• 1/4 t. pepper
• 1 t. salt

15 Bean Soup Directions: Soak beans over night in enough water to cover. Drain. Put in 3 cups pf water, or more if desired, cook beans for 1 to 1 1/2 hours until beans are tender. Add remaining ingredients and cook for 1 more hour.

Savvy Veg Advice

Dear L.M.,

Thanks for requesting SV's 10 Tips and Bean Reports.

You'll find bean recipe links in the bean report, and other resources too. Thanks for your bean recipe - it's very similar to several of ours! I think you've discovered the eat-beans formula - cook beans, (or open a can or the freezer), add grains, veggies, spices - eat, yum! We do variations on that theme over and over again.

A few differences, and suggestions:
We've found that onions and garlic don't mix well with beans, as they compound the gas factor, so we use one or more of these gas reducing spices: pinch of asoefetida (hing), ginger, bay leaf, or fennel - they all help make beans more digestible. Paprika is great too. Cumin is good, and pepper, and herbs - you've noticed that too!

Note that asafoetida is extremely strong, just use a small pinch, and heat it first in oil to reduce bitterness. It's also an onion and garlic substitute for people who can't do onions (like me). The Japanese seaweed Kombu is also recommended for gas - if you can figure out what to do with it. Add a strip after the beans are cooked, and fish it out when the soup is done. Mostly I've used it in soup stocks - it's a good source of minerals.

We use fresh veg, usually, and find that sauteing or frying the veggies in one or two Tblp oil, then putting in the spices to heat before adding to the stew increases flavor and color. It makes the stew taste richer. If you steam the veggies covered for a few minutes, before adding the beans, that makes the cooking go much faster - the beans + grain can be cooking while you prep the veggies and saute and steam them. If you want to combine fresh and frozen veg, just add the frozen veg in the last few minutes as they cook very quickly. A little soy sauce or Braggs liquid aminos added at the end is also nice.

Happy Experimenting!
Judy Kingsbury, Savvy Veg

Health Disclaimer:

Savvy Vegetarian provides education and support to individuals who want to become vegetarian, or improve their diet. We don't advocate any particular vegetarian diet. We don't claim to be health care professionals, or nutritionists, nor do we treat any illness. Any changes that you make to your diet, or results of those changes, are your decision and responsibility. For your protection, we ask you to be completely open with us about your health, and we may recommend a medical exam before changing your diet. We reserve the right to refuse or to end a client relationship if we believe the client's actions may endanger his or her health.

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