Beans

1. Cover the adzuki beans in plenty of water with the kombu and bring to a boil; simmer uncovered for 30 minutes or until soft.
2. In a separate pot, stir fry onions, garlic and squash for 3-5 minutes.
3. Add coconut milk, whole pepper and drained adzuki beans. Then cover and cook for 20 minutes.
4. Remove the hot pepper before serving.
   
   

Hummus

Prep Time: 5-10 minutes
Cooking Time: 0 minutes
Yield: 3 cups

Ingredients:
2 cups cooked chickpeas
1-3 cloves garlic
3 tablespoons tahini
1/2 teaspoon sea salt
2 tablespoons olive oil (optional)
2 tablespoons lemon juice
1/2 cup or more spring water, use chickpea water

Directions:

1. Place all ingredients in a blender or food mill and purée until creamy.
2. Add more garlic, tahini or lemon juice to taste.
3. Serve with pita bread, crackers or crudités.

Variations:
Use as a spread for healthy sandwiches and add sprouts, lettuce, tomato or any other fresh vegetables.
Add fresh parsley to the blender for a lighter flavor

Vegetarian Bean Chili

Prep Time: 10 minutes
Cooking Time: 20-30 minutes
Yield: 4 servings

Ingredients:
1 tablespoon olive oil
1 onion, chopped
2-3 cloves garlic, minced
1 carrot, halved lengthwise and sliced
1 red, green or yellow pepper, chopped
1 teaspoon each chili powder, ground cumin, dried oregano
3 cups cooked red, black or kidney beans
1 cup spring water or vegetables stock
2 tablespoons umeboshi vinegar or organic tomato paste
1 teaspoon sea salt

Directions:

1. In a large heavy pan heat the oil. Add onion and garlic and sauté until the onion starts to brown.
2. Add the rest of the vegetables, chili powder, cumin and oregano. Sauté for 5 minutes.
3. Add the rest of the ingredients. Cover and simmer for 10-15 minutes.
4. Adjust the seasonings and serve.

Variations:
Add other vegetables like celery, zucchini or summer squash.
Skip the chili powder, use ginger instead to create a different taste.
Add fresh or frozen corn and you have a grain-bean combination in one pot.
Add cooked brown rice for a tasty rice and bean dish.

Lentil Salad

Prep Time: 5 minutes
Cooking Time: 15 minutes
Yield: 8 servings

Ingredients:
2 cups black or green lentils
1/2 cup fresh parsley, finely chopped
2 sprigs thyme, finely chopped
1 bay leaf

Dressing
3 shallots peeled and thickly sliced
1/4 cup dijon mustard
1/4 cup red wine vinegar
2 tablespoons extra virgin olive oil
salt and pepper to taste

Directions:

1. Put the lentils in a large pot and cover them with water, leaving an inch or so to spare.
2. Add the parsley, thyme and bay leaf, bring to a boil.
3. Reduce the heat to medium-low and simmer 15 minutes, until the lentils are tender but not mushy.
4. Drain.
5. While the lentils are simmering, combine the ingredients for the dressing and whisk briskly.
6. Toss the lentils with dressing and serve warm.
   

Black Bean Blast

Prep Time: 5 minutes
Cooking Time: 60 minutes
Yield: 4 servings

Ingredients:
4 cups black beans, cooked or canned
1 bell pepper, color of your choice
1 onion, diced
1 lime
1/2 cup cilantro, chopped
2-3 cloves garlic
2 tablespoons cinnamon
2 teaspoons cumin
1 tablespoon olive oil
1 teaspoon salt
pinch of cayenne

Directions:

1. Wash and soak 2 cups of dried beans the night before.
2. Rinse off soaking water, place in a pot with 3 1/2 cups of water, bring to a boil.
3. Add cinnamon and cumin, cover and cook for 1 hour. If you use canned black beans, empty into pot, mix with spices, keeping about 1 cup of liquid from the can.
4. Cover and cook over medium heat for about 10 minutes.
5. Chop onion and peppers, mince garlic.
6. In a pan sauté onions and garlic with oil.
7. Mix beans with sautéed onions, raw peppers, pinch of cayenne and salt.
8. Garnish with cilantro and a wedge of lime. Serve with grains and/or greens.
   

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