Love Your Legumes

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

calypso beans

Love Your Legumes

Ah, the humble bean.

Legumes, which are seeds harvested from their pods when mature, including dried beans, peas, and lentils, are staples in just about every traditional diet around the globe, from chickpeas in the Middle East to red beans in Central America.

And for good reason, too – these economical, nonperishable plant foods are about as close to perfection as you can get.

A half-cup serving supplies at least 9 essential vitamins and minerals, as well as lots of fiber, slow-digesting carbs, and protein.

In fact, a half-cup serving of cooked legumes has about the same amount of protein as an ounce of meat, so you can see why it’s important to include them every day in your plant-powered diet.

Recipe of the Day:  Caribbean Calypso Beans

Active Preparation Time:  18 minutes

Total Preparation Time:  1 hour 45 minutes

Try to include beans in your diet at least a few times a week.

It’s not hard, when there are so many delicious, colorful varieties.

Beautiful heirloom calypso beans – with their dark swirl against pale flesh – are perfect blank for a Caribbean-inspired recipe.

Look for calypso beans in natural food stores or online.

If you can’t find them, simply use kidney beans in this dish.

Serve these beans with whole grain tortillas and salad greens for a hearty, wholesome meal.

Makes 10 servings (about 1 cup each)

12 ounces dried calypso beans or kidney beans

2 cups water, plus more for soaking

2 cups reduced sodium vegetable broth

1/2 cup orange juice

One 6-ounce can tomato paste

1 teaspoon extra virgin olive oil

1 medium onion, diced

1 medium red bell pepper, diced

1 medium jalapeno pepper, finely diced

2 medium garlic cloves, minced

1/2 teaspoon coriander

1/2 teaspoon cumin

1 teaspoon thyme

1/4 teaspoon smoked paprika (may adjust according to desired preference)

10 saffron threads, crushed (with mortar and pestle)

1 bay leaf

1/2 cup chopped fresh cilantro

*Use as many organic ingredients as possible.

1.  Cover the beans with water and soak overnight.

2.  Drain the beans and add to a large pot with the 2 cups of water, broth, orange juice, and tomato paste.  Cover and bring to a boil over medium-high heat and reduce the heat to medium and cook for a total of 1-1/2 hours.

3.  While the beans are cooking, heat the olive oil in a skillet.  Add the onion and saute for 4 minutes.  Add the bell pepper, jalapeno, garlic, coriander, cumin, thyme, and paprika and saute for 4 additional minutes.  Add the sauteed vegetable mixture, saffron, and bay leaf to the pot of beans and cover.

4.  Stir the beans occasionally, adding water as needed to replace moisture lost to evaporation, although the consistency should be thick.  When the beans are tender (after about 1-1/2 hours total cooking time), remove the bay leaf and top with fresh cilantro.

Note:  To prepare this dish in a slow cooker, place the soaked beans and all remaining ingredients into the slow cooker and cook on high for 4 to 5 hours.  For best results, saute the vegetables as in step 3 before adding them to the slow cooker.

Per serving:  153 calories, 1 g total fat (0 g saturated), 257 mg sodium, 28 g total carbohydrates (5 g sugar), 10 g fiber, 10 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

If you got value from this, please subscribe below, comment, and share with your friends!

us 05-11

Dick and Lenay

email: lenay@dickandlenay.com

from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

Leave A Response

* Denotes Required Field