Max’s “Beanoa” Bowl

Sunday, September 8th, 2019

My grandson Max was here for 3 weeks in August. What a wonderful opportunity to be with him on a daily basis and just “hang out.”  Turns out he is a good cook and he concocted this dish from my sprouted quinoa by Tru Roots and our own sprouted pinto beans.* He calls it Beanoa (bean-wha) because it is basically beans and quinoa. Thanx, Max. Love the title of your creation!

Also, September 1oth, today, is National Grandparents Day, and tomorrow is Max’s birthday, so I thought I would post this for both reasons. He is my only grandchild, and therefore my favorite!

 

 

This is a cooking-by-the-strings-of-your-apron dish, because I did not consider it for a posting until we were assembling it, so the amounts are very flexible. Max seems very comfortable with this approach, a habit I think he  learned from his Dad, who is also a good cook.

Utensils: Cutting board and knife, medium-sized fry pan, two 2 qt. saucepan, serving bowl
Prep Time:  (Not counting the sprouting time) 15 minutes
Cooking Time: 35 minutes to cook sprouted beans; if using canned beans, only 15 minutes for quinoa. Canned or boxed beans will be drained and added to quinoa and cooked a couple of minutes when dish is assembled.
Categories: Vegan if using oil not ghee, gluten-free, No sugar added
(Note: I will be posting info about phytic acid in beans in a few days, related to sprouting.)

Ingredients

one cup or more of (sprouted) pinto beans*
1/4-1/2 cup dry (sprouted) quinoa
1-2 Tbl. ghee or coconut or olive oil
3-4 slices organic leek
one sliver fresh ginger
one garlic clove
Herbs & Spices to taste: (Feel free to choose your own)
salt & pepper, caraway seeds, cumin, paprika

*Beans can be canned (no BPA lining) or packed in boxes or sprouted

Directions for Sprouting:

Purchase 1/2 pound of organic pinto beans. Rinse and soak overnight in more than enough water to cover. Next morning, drain in a colander and place over a bowl to catch dripping water. Rinse 2-3 times a day until the sprout “tail” is no longer than the bean itself. This varies depending on the season, but figure 2-3 days. Take sprouted beans and place on a cookie sheet and then in the freezer. When frozen, scoop up beans like marbles and place in a freezer bag. Scoop out what you need when making a dish.  (If using canned or boxed beans, no need to follow Step#1 in the directions below.)

 

  Max’s finely minced garlic and ginger with sliced leek.

Directions for Dish:

1. Place at least one cup of sprouted beans (or one can) in a 2 qt. sauce pan and add enough water to cover. Cook for about 35 minutes.
2. Follow directions for cooking the quinoa while beans are cooking. (Bring water to a boil, add rinsed quinoa, and cook on medium heat for about 15 minutes.)

     Below is sprouted quinoa in red, white and black, cooking on the stove.

3. While the quinoa and the beans are cooking in separate pots, slice the leek, and mince the ginger and garlic; sauté in a small fry pan with oil or ghee for about 5 minutes.
4. When beans are soft, drain and add to the fry pan for about 5 minutes. Then add cooked quinoa.
5. Finally, stir in the spices to taste and serve hot, topped with some paprika and if you have any fresh herbs, feel free to add to the finished dish as a garnish. (I had plenty of chives for this purpose.)

 

 

Root Soup: Perfect for Cold Weather Days

Saturday, January 20th, 2018

Cold weather means warm soups and stews for meals in my kitchen. This soup uses root vegetables that are generally available, especially this time of year. Feel free to use whatever root veggies you like or already have in your produce bin, because that’s what I did. (For ex., I am not a fan of turnips, but if you are, by all means, use them.) I purchased all of these organic, although root veggies may not be as susceptible to pesticides as leafy greens and above ground vegetables.

Utensils: large saucepan or dutch oven, cutting board and knife, strainer, bowls
Prep. Time: 20 – 30 minutes
Cooking Time: 20 – 30 minutes
Categories: Vegan Gluten Free, No Sugar Added

Ingredients (Use what you like!)

1/2 sweet potato, peeled, chopped and cooked or baked (no peeling needed)*
1/2 yellow or red beet, peeled, cut and cooked or baked (no peeling needed)*
one carrot, scrubbed and cut into circles, cooked in water
one or two cauliflowerettes, washed, cut and cooked in water
sliced ginger ( 1 -2 pieces)
1 -1 1/2 cups soup stock from veggie water (See #1 below)
2-3 tsp. curry powder; or cinnamon, nutmeg & cloves; or za’atar
Fresh dill for garnish (optional)

Directions

  1. You can cook all the veggies in water after they are scrubbed and cut into smaller pieces, preparing them the day before or when you start the soup.
  2. Drain the veggies and use the cooking water as stock, at least 2 cups.
  3. In a blender or food processor, place the cooked and cut veggies, plus the fresh ginger and spices of choice and puree with 2 cups stock until smooth.  (If too thick, add more stock or water, if stock already used up.)
  4. Taste soup to see if you need more seasoning. (Feel free to add a little salt.)
  5. Place is serving bowls and garnish with dill (or parsley). I sprinkled some za’atar on the rim of the bowl for additional garnish and then spooned it into my soup.*If you bake the sweet potato and beets, no need to peel, since the peels come off easily after baking. Baking also increases the sweetness of the veggies somewhat.

 

Yield: About 2 1/2 cups thick soup, but it will thicken in the fridge if you have leftovers, so you may want to add some additional stock or water.

Note: The color of the soup will vary depending on the veggies you choose. I used a yellow beet, but if you used a red beet, the soup would have a reddish tinge.

 

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