Archive for Beans

Tandoori Chicken

No idea where this originated; I found it on the back of an old note where I’d scrawled down things that I needed to discuss with an auto mechanic, including a lack of heat in my car and the fact that the hood light was burned out. An indication of the age of the note: I haven’t even driven a car, let alone owned one, in more than a decade.

3 lbs. chicken, skin & fat removed.
8 oz yogurt
1 tsp paprika
1 tsp ginger
1 tsp cumin
3 cloves garlic, crushed
2 T lime juice

Salt & pepper

Cut up the chicken. Make deep slits in the chicken pieces.

Mix together the remaining ingredients.

Marinate the chicken in the yogurt-spice mixture overnight.

Roast 40 minutes in the oven at 425. Yum!


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Cold Stirred Lima Beans

2 tablespoons salad oil
1 package (10 oz.) frozen baby lima beans, thawed
1/2 cup diced bamboo shoots
1/2 cup chicken broth or canned
2 teaspoons sugar
3/4 teaspoon salt
1/2 teaspoon sesame oil

Heat a wok or wide frying pan over high heat. When pan is hot, add oil. When oil is hot, add lima beans and bamboo shoots. Stir-fry for 1 minute.

Add chicken broth, sugar, and salt. Cover and simmer, stirring occasionally, until beans are crisp-tender (about 5 minutes).

Remove cover and continue cooking until all liquid evaporates. Stir in sesame oil. Cool, cover, and chill.

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Winter Lentil Soup

1 tablespoon olive oil
4 leeks (white and light green parts), cut into 1/4-inch-thick half-moons
1 28-ounce can whole tomatoes, drained
2 sweet potatoes, peeled and cut into 1/2-inch pieces
1 bunch kale, thick stems removed and leaves cut into 1/2-inch-wide strips
1/2 cup brown lentils
1 tablespoon fresh thyme
Kosher salt and black pepper
1/4 cup grated Parmesan (1 ounce; optional)

Heat the oil in a large saucepan or Dutch oven over medium heat. Add the leeks and cook, stirring occasionally, until they begin to soften, 3 to 4 minutes. Add the tomatoes and cook, breaking them up with a spoon, for 5 minutes.
Add 6 cups water and bring to a boil. Stir in the sweet potatoes, kale, lentils, thyme, 1 ½ teaspoons salt, and ¼ teaspoon pepper. Simmer until the lentils are tender, 25 to 30 minutes.
Spoon into bowls and top with the Parmesan, if using.

Per Serving
Calories 226Calories From Fat 21%
Fat 4g
Sat Fat 1g
Cholesterol 3mg
Sodium 799mg
Protein 12g
Carbohydrate 38g
Fiber 7g

Real Simple

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Mango, Avocado & Black Bean Salad

Variations: Add some papaya, orange segments or jalapeno. Serve over salad greens, coconut rice, grilled chicken or fish. Or, use this salad as a salsa.

1 ripe mango
1 ripe avocado
1 can black beans, rinsed & drained
1/2 red onion, diced or thinly sliced
2 – 4 T olive oil
1 lemon (juice)
1 lime (juice)
salt & pepper to taste
Cumin (optional)
Salad greens

In a bowl, mix together the olive oil, lemon juice and lime juice. Adding pinch of cumin at this point couldn’t hurt, either. Add salt & pepper to taste.

Chop or slice the onion and add to the bowl with the oil and juice. Add the beans and toss.

Cut mango and avocado into slices or large dice that are approximately the same size. Add to the bowl and toss very gently so the fruit doesn’t get smushed.

Add more salt & pepper if necessary. Serve on a bed of greens with additional lime to squeeze over the top. This makes enough for two hungry people.

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Mexican Chicken Flatbread

4 8-inch whole-wheat flour tortillas
2 cups chopped cooked chicken
1 cup refried beans
1 teaspoon ground cumin
2 cups shredded Cheddar cheese
2 cups store-bought pico de gallo or salsa
Yield: 4 Servings
Prep: 5 min Total: 15 min (Quick)

  •  Preheat oven to 400 degrees F.
  • Place tortillas on baking sheet. Transfer to oven and bake until crispy, about 5 minutes each side.
  • Spread 1/4 cup refried beans on each tortilla. Top with 1/2 cup cheese and 1/2 cup chicken. Sprinkle 1/4 teaspoon cumin over the tortilla. Return tortillas to oven and bake until the cheese is melted and bubbly.
  • Top flatbreads with 1/2 cup pico de gallo or salsa. Serve immediately.

Mexican chicken flatbread

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Split Pea Hummus

1 cup dried green split peas
1 garlic clove
1/2 teaspoon salt, divided
1/4 cup olive oil
1 tablespoon lemon juice
1/4 teaspoon ground cumin

1. Sort and wash peas. Bring garlic and 3 cups water to a boil in medium saucepan. Add peas; return to a boil. Cover, reduce heat, and simmer 25 minutes. Stir in 1/4 tsp. salt; cook 15 minutes or until tender. Drain.
2. Combine peas, olive oil, next 2 ingredients, and remaining 1/4 tsp. salt in a food processor; pulse 5 to 7 times or until smooth, stopping to scrape down sides as needed. Serve at room temperature.

Tasia Malakasis, Huntsville, Alabama, Southern Living
APRIL 2011

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Armenian red lentils and bulgur (vospov khyma)

2 cups red lentils
6 cups water
1 onion, chopped
2 tsp olive oil
1 cup fine bulgur wheat
Kosher salt and fresh black pepper, to taste
1/4 cup chopped flat-leaf parsley, for garnish

Clean and wash red lentils, and place in a stock pot with 6 cups of water. Bring to a boil, and then simmer over low heat. In the meantime, in a small frying pan, sauté chopped onion in olive oil until light brown. Add to lentils.

When the lentils are cooked (about 1/2 hour), remove from stove and stir in bulgur, plus salt and pepper to taste. Let stand until bulgur has absorbed all of the liquid. Serve at room temperature or warm, topped with chopped parsley.

The Perfect Pantry

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