Andrea Beaman Holistic Health Counselor


	Beans

Pipin' Pinto Bean Chili


	1 cup pinto beans, soaked 8-18 hours with a piece of kombu or kelp 3 cups of water 2 tbsp. olive oil 1 large onion, peeled and diced 2 carrot, diced 3 stalks celery, diced 3 garlic cloves peeled and minced 2 tsp. cumin 1 tsp. oregano 1tsp. chili powder ½ tbsp. spicy salt seasoning or 1 tsp. sea salt ¼ cup of parsley, minced Discard beans soaking water and bring beans, 3 cups fresh water and kombu to a boil. Reduce flame, cover and simmer for 2 hours. Add 1 tsp. sea salt and continue cooking for ½ hour. In a pan sauté onion, carrot, celery, garlic, and spices for 5 minutes. Add beans and bean water, cover and cook for 10 minutes. Mix in fresh parsley. Serves four.

French Lentils and Vegetables


	1 cup French lentils (small greenish/black) 1 inch dried wakame (sea vegetable) 2 1/2 cups water 1 medium onion, peeled and diced 2 carrots, diced 1/2 cup celeraic (celery root) peeled and diced 2 bay leaves 2 tbsp. shoyu (naturally fermented soy sauce) Parsley, minced Put all ingredients, except shoyu into a pot and bring to a boil. Reduce flame to simmer, cover and cook for 40 minutes. Add shoyu and continue cooking for 10 minutes. Garnish with minced parsley

Chick Pea and Capers


	1 cup chick peas (garbanzos), soaked 8-18 hours with a piece of kombu or kelp 3 cups of water 2 tbsp. olive oil 1 cucumber, peeled and deseeded, diced 1 tbsp. capers 1/2 small red onion, diced 2 tbsp. fresh dill or 1/2 tbsp. dried dill Juice and zest of 1 lemon 1 tbsp. brown rice syrup or maple syrup Sea salt Black pepper Discard beans soaking water and bring beans, 3 cups fresh water and kombu to a boil. Reduce flame, cover and simmer for 2 hours. Add 1 tsp. sea salt and continue cooking for ½ hour or until soft. Mix cooked chick peas with cucumber, onion and capers. Combine lemon, zest, rice syrup, dill and sea salt and pepper to taste. Coat salad evenly.

Spiced Lentils


	1 cup green or brown lentils 2 1/2 cups of water 2 bay leaves 2 tbsp. olive oil 1 large onion, peeled and diced 2 carrot, diced 3 stalks celery, diced 2 garlic cloves peeled and minced 2 tsp. cumin 1 tsp. coriander Sea salt Parsley, minced Bring lentils, bay leaves, and water to a boil. Cover and simmer for 45 minutes. Add sea salt and continue cooking for 5-10 minutes. Saute onion, carrot, celery, garlic, and spices for 5-7 minutes. Mix sauteed veggies with cooked lentils, garnish with parsley.

Bravado Black Bean Burritos!


	1 tbsp. olive oil 1 onion, peeled and diced 2 garlic cloves, peeled and minced 1 red pepper, deseeded and diced 1 tsp. cumin 2 shakes of cayenne pepper 1/2 jalapeno pepper, deseeded and diced 2 cups cooked black beans Sea Salt Black Pepper 2 tbsp. cilantro, minced Sprouted Whole Grain Tortilla's or Burrito wraps Saute onion and garlic in olive oil for 2-3 minutes. Add red pepper, cumin, cayenne pepper, jalapeno pepper and black beans. Cook for 5-7 minutes. Add sea salt and black pepper to taste, and a handful of minced cilantro. Warm up a wrap, then lay flat and add in some of the bean mixture. Roll up and enjoy! It's a hot one!

White Bean & Arugula Salad with Honey Mustard Dressing


	1 red onion, peeled and minced 1/2 red pepper, deseeded and diced 1/2 cup parsley, chopped 2 cups cooked cannelini or northern beans (can use canned bean) Arugula or mixed baby greens 1/3 cup olive oil 4 tbsp. apple cider vinegar 1 tbsp. honey 1 tbsp. dijon mustard 1/4 tsp. sea salt Toss onion, red pepper, parsley and beans in a large mixing bowl. Combine olive oil, vinegar, honey, mustard and sea salt, and mix with beans and vegetables. Put arugula on a plate and spoon bean salad on top.

White Bean & Arugula Salad with Honey Mustard Dressing


	1 red onion, peeled and minced 1/2 red pepper, deseeded and diced 1/2 cup parsley, chopped 2 cups cooked cannelini or northern beans (can use canned bean) Arugula or mixed baby greens 1/3 cup olive oil 4 tbsp. apple cider vinegar 1 tbsp. honey 1 tbsp. dijon mustard 1/4 tsp. sea salt Toss onion, red pepper, parsley and beans in a large mixing bowl. Combine olive oil, vinegar, honey, mustard and sea salt, and mix with beans and vegetables. Put arugula on a plate and spoon bean salad on top.

Easy Hummus

1 can chick peas, drained
2 heaping tbsp. sesame tahini
1/3 cup olive oil
1/2 tsp. cumin
2 shakes of coriander
1 tbsp. shoyu
1-2 shakes of black pepper
Juice of 1 lemon

Combine all ingredients in the food processor and whip it up! Recipes don't get much easier than this one!

White Bean & Arugula Salad with Honey Mustard Dressing

1 red onion, peeled and minced
1/2 red pepper, deseeded and diced
1/2 cup parsley, chopped
2 cups cooked cannelini or northern beans (can use canned bean)
Arugula or mixed baby greens
1/3 cup olive oil
4 tbsp. apple cider vinegar
1 tbsp. honey
1 tbsp. dijon mustard
1/4 tsp. sea salt

Toss onion, red pepper, parsley and beans in a large mixing bowl. Combine olive oil, vinegar, honey, mustard and sea salt, and mix with beans and vegetables. Put arugula on a plate and spoon bean salad on top.

Braised White Beans and Escarole


	1 cup white cannelini beans (or great northern beans), soaked overnight 3 cups water 2 bay leaves 1 tsp. olive oil 2 garlic cloves, peeled and minced 1/2 head escarole, cleaned and chopped 1/2 cup water 1/2 cube vegetable boullion or other seasoning Discard bean soaking water. Place beans, 3 cups fresh water and bay leaves into a pot. Bring to a boil. Skim off any foam that rises to the top and discard. Cover pot, lower heat to simmer and cook for 2-2 1/2 hours or until beans are soft. Add 1/2 tsp. salt to beans at the end of cooking and cook additional 5 minutes. In a separate pan, saute garlic in olive oil for 1 minute. Add escarole and cook until slightly wilted. Drain the cooked beans and add to the sauteed garlic and escarole. Add 1 cup water and veggie boullion. Cook on medium heat for 5-7 minutes. Serves four.


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