The Everything Lactose Free Cookbook
Page 17
Serves 10
Calories: 151.37
Fat: 3.29 grams
Saturated Fat: 0.45 grams
Carbohydrates: 25.08 grams
Calcium: 53.52 mg
Lactose: 0.0 grams
1 16-ounce can green beans
1 16-ounce can yellow wax beans
1 15-ounce can red kidney beans
1 16-ounce can garbanzo beans
1 16-ounce can pinto beans
½ cup chopped green pepper
½ cup chopped celery
½ cup finely chopped onion
⅓ cup sugar
⅔ cup tarragon vinegar
2 tablespoons olive oil
½ teaspoon salt
½ teaspoon garlic salt
Rice and Bean Salad
A variety of beans coupled with rice, this salad is easy to prepare and chock full of great nutrients. It's another overnighter; keep this salad in the fridge to allow the flavors to penetrate. It's worth the wait!
Drain both cans of beans.
Combine beans, rice, peas, celery, onion, and green chilies in a large bowl.
Pour salad dressing over the ingredients in the bowl. Toss, coating evenly.
Cover and refrigerate for 24 hours before serving.
Serves 12
Calories: 202.22
Fat: 6.02 grams
Saturated Fat: 0.99 grams
Carbohydrates: 30.93 grams
Calcium: 47.59 mg
Lactose: 0.0 grams
1 16-ounce can pinto beans
1 15-ounce can black beans
3 cups cooked rice of choice
1 10-ounce package frozen green peas, thawed
1 cup sliced celery
1 cup chopped onion
2 4-ounce cans chopped green chilies
1 8-ounce bottle Italian salad dressing
Tex-Mex Black Bean Dip
Serve this tangy dip with tortilla chips.
Place black beans in a bowl. Partially mash beans until chunky. Set aside.
Heat oil over medium-high heat in a nonstick skillet. Add onion and garlic. Sauté until tender, about 4 minutes.
Add beans, tomatoes, salsa, ground cumin, and chili powder. Stirring constantly, cook until mixture thickens, about 5 minutes.
Remove from heat. Add cheese if desired.
Stir in fresh cilantro and lime juice. Serve warm or at room temperature.
Serves 6
Calories: 199.38
Fat: 4.20 grams
Saturated Fat: 2.03 grams
Carbohydrates: 29.88 grams
Calcium: 137.70 mg
Lactose: 0.0 grams
2 15-ounce cans black beans, drained
1 teaspoon olive oil
1 cup onion, chopped
4 cloves garlic, minced
1 cup fresh tomato, chopped ⅔ cup salsa
1 teaspoon ground cumin
1 teaspoon chili powder
½ cup shredded Monterey jack cheese (optional)
½ cup cilantro, chopped
2 tablespoons fresh lime juice
Layered Four-Bean Salad
This is a crowd-pleasing picnic dish! If you prepare it for a picnic, skip the glass dish and use a large plastic bowl with a top that seals.
Cook all dry beans according to package directions. Drain and chill beans.
Mix sugar, vinegar, oil, parsley, mustard, basil, oregano, salt, and pepper in a small bowl. Set aside.
Line a large glass bowl with romaine lettuce leaves.
Place a layer of black beans on bottom of bowl. Drizzle with one-fourth of the dressing.
Add the navy beans and drizzle with more dressing. Continue until you have four layers.
Garnish top with red onion rings. Chill thoroughly.
Bean Cooking Hints
Cooking beans is kind of like a treasure hunt. Before you cook them, be sure to pick through the beans and remove any stones, broken beans, or other foreign objects. It isn' surprising to find a bit of the bean field in the bag with your dried beans.
Serves 24
Calories: 313.84
Fat: 5.46 grams
Saturated Fat: 0.80 grams
Carbohydrates: 51.13 grams
Calcium: 88.08 mg
Lactose: 0.0 grams
1 pound black beans
1 pound navy beans
1 pound pinto beans
1 pound lima beans
½ cup sugar
½ cup red wine vinegar
½ cup light olive oil
2 tablespoons fresh parsley, chopped
½ teaspoon dry mustard
2 teaspoons fresh basil
½ teaspoon oregano
Salt and freshly ground black pepper to taste
Romaine lettuce leaves
1 medium red onion, sliced and separated into rings
Old-Fashioned Pot 'O Beans Made New
Old-fashioned beans usually called for fat ham hocks for flavor and lots of greasy goop. This updated recipe calls for smoked pork chops in place of the ham hocks, and if you want to skip the pork chops, please do!
Wash and drain the beans. Place in large kettle with 2 quarts water. Let soak overnight.
Drain beans and cover with fresh water.
Add onion, garlic, carrots, and celery. Cover and simmer slowly for 2 hours. Stir occasionally. Add more water as needed, checking the level often.
Trim and cube pork chops. Add pepper, smoked pork chops, salt, brown sugar, and mustard. Simmer another 45–60 minutes until flavors blend.
Now We're Really Cooking …
Beans, that is. When you cook beans, be sure to use a large stock pot. You can even use a big slow cooker! After culling and rinsing them, cover beans with cold water. Read your package directions to be sure. Skim away any foam that surfaces while the beans are cooking. It's not the prettiest of culinary sights!
Serves 8
Calories: 281.37
Fat: 4.82 grams
Saturated Fat: 1.73 grams
Carbohydrates: 40.04 grams
Calcium: 120.83 mg
Lactose: 0.0 grams
1 pound great northern dried beans
2 quarts water
1 medium onion, minced
2 cloves garlic, minced
2 carrots, sliced
½ cup chopped celery
½ teaspoon black pepper
3 4-ounce smoked pork chops
2 teaspoons salt
1 teaspoon brown sugar
1 tablespoon prepared mustard
Cherry Tomatoes with Bean Stuffing
Stuffing cherry tomatoes with this flavorful and tasty bean stuffing is well worth it the time it takes. They are great at a party or a barbecue!
Rinse tomatoes and set aside. Wash all basil. Set aside 24 small basil leaves. Chop remaining basil.
Cut 12 tomatoes in half. Squeeze out all the seeds and juice. Dice tomatoes and set aside.
In a blender purée beans, basil leaves, garlic oil, and lemon juice until finely chopped. Transfer bean mixture to a medium bowl. Stir in chopped tomatoes and chopped basil, mixing well.
Cut off top quarter of remaining 24 tomatoes. Gently squeeze out the seeds, liquid, and pulp using a small spoon to create a cavity in the tomato.
Fill tomatoes with the bean mixture, again using a small spoon. Garnish each tomato with a fresh basil leaf.
Cannellini Beans
Cannellini beans are very popular in Italy, especially in Tuscany, where the people living there have been affectionately nicknamed mangiafagiole — “beaneaters”! Cannellini beans are sometimes referred to as white kidney beans and are related to navy and great northern beans. They have a very mellow flavor. Feel free to use them interchangeably with other white beans.
Yields 24
Calories: 214.85
Fat: 7.39 grams
Saturated Fat: 1.08 grams
Carbohydrates: 30.19 grams
Calcium: 101.21 mg
Lactose: 0.0 grams
36 cherry tomatoes, divided
1 bunch fresh basil plus 24 leaves
1 15-ounce can cannellini beans, drained
2 tablespoons garlic-flavored olive oil
2 tablespoons freshly squeezed lemon juice
Many-Bean Soup
This is an awesome winter soup to simmer on the stove for hours. It fills the house with warm, cozy aromas and will warm tummies when it's done!
Soak, rinse, and drain legumes. Place in large soup pot and cover with water.
Bring to a boil over medium-high heat. Reduce heat and simmer for about 1½ hours.
Add water chestnuts, celery, onion, carrot, tomatoes, garlic, and fennel.
Continue simmering for another 1½–2 hours over low heat until all legumes are tender.
Ladle soup into soup bowls. Top with seasoned croutons if desired. Serve immediately.
Serves 8
Calories: 317.70
Fat: 1.91 grams
Saturated Fat: 0.27 grams
Carbohydrates: 56.50 grams
Calcium: 101.04 mg
Lactose: 0.0 grams
¼ pound dried white kidney beans, soaked and rinsed
½ pound dried fava beans, soaked and rinsed
¼ pound dried garbanzos (chickpeas)
¼ pound dried lentils, any color
¼ pound dried split yellow peas 9–10 cups water
1 5-ounce can water chestnuts, drained and sliced
3 ribs celery, chopped
1 medium onion, diced
1 medium carrot, chopped
6 dry sun-dried tomatoes, finely chopped
2 garlic cloves, mashed
3 teaspoons ground fennel seeds
Salt and pepper to taste
Seasoned croutons (optional)
Turkey Black Bean Chili
Black beans are a great staple in any pantry. Not only do they have a great flavor, but it's hard to imagine anything that tastes this good is also good for you!
Coat a small Dutch oven with cooking spray. Add olive oil. Heat over medium-high heat.
Add onion and celery. Sauté until tender. Allow to cool slightly.
Place mixture in blender. Drain beans, reserving liquid. Add half the beans with all the liquid to blender. Process until smooth. Stop once and scrape down sides.
Return mixture to Dutch oven. Add remaining beans, tomato, chilies, turkey, and chili seasoning. Cook over medium heat until heated thoroughly.
Ladle into bowls. Top evenly with yogurt. Garnish with pepper strips, if desired.
Black Bean Trivia
Black beans are commonly referred to as turtle beans, probably because of their shiny, dark, shell-like appearance. Black beans have rich flavor and a velvety texture. In addition to their high fiber and protein content, a new study finds that beans, particularly black ones, are a rich but overlooked source of antioxidants.
Serves 6
Calories: 240.58
Fat: 5.31 grams
Saturated Fat: 1.29 grams
Carbohydrates: 31.26 grams
Calcium: 88.77 mg
Lactose: 0.0 grams
Nonstick cooking spray
1 tablespoon olive oil
1 cup coarsely chopped onion
½ cup sliced celery
2 15-ounce cans black beans
1 10-ounce can diced tomatoes and green chilies, undrained
6 ounces cooked turkey breast, diced
1 tablespoon chili seasoning mix
¼ cup plus
1 tablespoon plain yogurt
Sweet red pepper strips (optional)
Black Bean Pancakes
These black bean pancakes are very versatile; they can be served as a side dish as a replacement for potatoes or rice and are excellent as an appetizer.
Drain and rinse beans. Mash with a fork. Place beans, water, and sherry in blender. Process until smooth.
Scrape bean mixture in a medium bowl. Add eggs, flour, olive oil, green onions, garlic, parsley, salt, and pepper to taste. Stir until well blended.
Lightly spray a heavy frying pan or griddle with cooking spray. Heat until hot.
Pour 3 tablespoons of batter onto pan for each pancake. Cook over medium-high heat until edges begin to brown, about 45 seconds. Flip pancake. Cook other side for about 30 seconds.
Keep cooked pancakes warm and covered until all are cooked.
Serves 6
Calories: 133.54
Fat: 6.39 grams
Saturated Fat: 1.19 grams
Carbohydrates: 12.82 grams
Calcium: 22.01 mg
Lactose: 0.02 grams
1 cup cooked black beans
¼ cup water
2 tablespoons dry sherry
2 eggs, well beaten
⅓ cup all-purpose flour
2 tablespoons light olive oil
¼ cup green onions, finely minced
1 clove garlic, minced
1 tablespoon fresh chopped parsley
½ teaspoon salt
Pepper to taste
Nonstick cooking spray
Garbanzos and Rice
Choose your favorite rice for this recipe. Serve it warm as a dessert with honey, brown sugar, and cinnamon.
Preheat oven to 350°F.
Combine all ingredients except cinnamon in a medium-sized bowl, blending thoroughly.
Pour mixture into a casserole dish. Dust with cinnamon.
Bake for 25 minutes.
Serves 4
Calories: 373.24
Fat: 2.19 grams
Saturated Fat: 0.32 grams
Carbohydrates: 83.74 grams
Calcium: 54.33 mg
Lactose: 0.0 grams
1½ cups canned garbanzo beans
2 cups cooked rice
1 teaspoon salt
1 teaspoon margarine
⅓ cup honey
⅓ cup brown sugar
¼ teaspoon cinnamon
Mediterranean Eggplant and Garbanzos
If you have an electric skillet, heat it to 300°F and cook all ingredients together for about 30 minutes instead of using the heavy skillet.
Wash whole eggplant and prick skin in several places with a fork. Place on paper towel in microwave oven. Pre-cook in microwave on high for 8 minutes.
Set eggplant aside to cool. When cool to touch, cut in thick slices. Cover with damp paper towel. Seed and slice red bell pepper.
Put olive oil in a heavy skillet over medium-high heat. When oil is hot, add onions, garlic, and bell pepper. Sauté until soft.
Add eggplant slices, zucchini, beans, tomatoes, canned tomatoes, and spices. Cook until eggplant and zucchini are tender, about 45 minutes.
Garbanzo Bean Trivia
Garbanzo beans are also referred to as chickpeas. Like most beans, garbanzo beans are rich in soluble fiber, the best sort of fiber. Soluble fiber helps eliminate cholesterol from the body. Garbanzos are a good source of folate, vitamin E, potassium, iron, manganese, copper, zinc, and calcium. As a high-potassium, low-sodium food, they can help reduce blood pressure.
Serves 6
Calories: 221.91
Fat: 6.56 grams
Saturated Fat: 0.89 grams
Carbohydrates: 36.47 grams
Calcium: 74.35 mg
Lactose: 0.0 grams
1 large eggplant
1 large red bell pepper
2 tablespoons olive oil
2 medium onions, sliced
2 garlic cloves, mashed
2 medium zucchini, sliced
2 cups cooked garbanzos, drained
2 medium tomatoes, cut into eighths
1 16-ounce can tomatoes, drained and chopped
½ teaspoon dried turmeric
½ teaspoon oregano
½ teaspoon thyme
1 teaspoon ground cinnamon
Bean and Potato Hash
What a great Sunday breakfast or brunch treat! Serve this dish with whole grain toast and you'll be the star of the weekend!
>
Wash potatoes and leave skins on; cut into ¼″ cubes. Drain and wash kidney beans.
Melt margarine in a large nonstick skillet or wok over medium-high heat. Add potatoes, onion, chili powder, and ¼ cup water.
Stir-fry until potatoes begin to brown and are fork tender, about 15 minutes. Watch heat level carefully so as not to burn the potatoes. If pan begins to get dry, add water, one tablespoon at a time.
Add beans, tomato, sage, and 2 tablespoons water to skillet. Stir-fry gently until heated thoroughly.
With the back of a tablespoon, make four depressions in potato mixture. Carefully break an egg into each depression. Reduce heat to low, cover, and cook until egg yolks are firm but moist. Sprinkle with cilantro and top with a dollop of yogurt.