Title: 250 Best Beans, Lentils, and Tofu Recipes: Healthy, Wholesome Foods
Author: Judith Finlayson
320 pages, 7″x10″, 32 color photo pages
ISBN: 978-0-7788-0416-1
Suggested Retail: $24.95 US
Publication Date: October 2012
Review: I am always on a mission to try and find meals that are healthier for my family and trying to incorporate more recipes that feature beans, lentils, and even occasionally tofu. It’s nice to feature an alternative source of protein.
One recipe I recently tried from this book was “Quick Chickpea and Pasta Soup”. The recipe called for small pasta shapes, but I used an open bag of rotini for the pasta in this recipe. It was quick and easy to prepare and enjoyed by all in my immediate family.
250 Best Beans, Lentils,and Tofu Recipes has some great information to get the beginner acquainted on how to cook dry beans, lentils, split peas, and tofu. Then Judith Finlayson shares many of their healthy benefits.
There is a huge selection for those seeking recipes in order to just eat less meat protein and also an assortment that will appeal to vegetarians and vegans. The layout of the recipes make this book very user friendly. There is a bold heading with what you can Make Ahead to speed up in preparing the dish. There are Tips that share ingredient alternatives or other important information, like 2 cups drained chickpeas being a 14-19 oz. can or 1 cup dried chickpeas. Many recipes also share variations to mix things up or appeal more to an individuals tastes.
If you want to explore and broaden your horizons on beans, lentils, and tofu beyond your basic pot of chili, check out 250 Best Beans, Lentils, and Tofu Recipes.
Excerpted from 250 Best Beans, Lentils and Tofu Recipes by The Editors of Robert Rose Inc. © 2012 www.robertrose.caAll rights reserved: May not be reprinted without publisher permission.
Refried Nachos page 21
A favorite of teenagers, nachos are also a great comfort food dish. In this recipe, the degree of spice depends upon the heat of the salsa. If you are heat averse, use a mild salsa. If you are a heat seeker, use a spicy one.
Makes about 4 cups (1 L)
Vegetarian
1 can (14 oz/398 mL) refried beans 1
1 cup prepared tomato salsa 250 mL
1 can (4.5 oz/127 mL) chopped green chiles, drained
2 cups shredded Cheddar or Monterey Jack 500 mL cheese
Tortilla chips or tostadas
1. In a saucepan over medium heat, bring beans, salsa and chiles to a boil. (You can also do this in the microwave; see Tips, left.) Stir in cheese until melted. Serve with tortilla chips or tostadas for dipping.
Tips
To microwave, place beans, salsa and chiles in a microwave-safe dish. Microwave on High until bubbling, about 4 minutes. Stir in cheese and microwave until melted, about 11⁄2 minutes.
To jack up the heat, add a finely chopped jalapeño pepper along with the beans.
Easy Chicken Tacos page 104
Kids love this tactile dish, and adults enjoy its Tex-Mex flavors and ease of preparation. The spicing is mild to appeal to young palates, but the heat is easily bumped up with the addition of a jalapeño or chipotle pepper (see Variations, below) or spicy salsa as a garnish.
Serves 4
Kid-Favorite
1 tbsp vegetable oil 15 mL
8 oz skinless boneless chicken breasts, cut into 250 g 1⁄2-inch (1 cm) cubes (see Tips, left)
1⁄2 tsp chili powder 2 mL
Freshly ground black pepper
1 cup drained canned corn kernels 250 mL or thawed corn kernels
1 roasted red pepper, finely chopped 1
1 can (14 oz/398 mL) refried beans 1 (see Tips, left)
1 cup shredded Tex-Mex cheese mix 250 mL or Monterey Jack cheese
12 taco shells 12
Salsa
Shredded lettuce
Chopped tomato
Finely chopped red or green onion
Cubed avocado
Sour cream
1. In a skillet, heat oil over medium heat. Add chicken and cook, stirring, until lightly browned and no longer pink inside, about 5 minutes. Sprinkle with chili powder, and black pepper to taste. Cook, stirring, for 1 minute. Add corn, red pepper and beans and bring to a boil.
2. Reduce heat to low and simmer for 2 to 3 minutes. Add cheese and stir until melted.
3. Warm taco shells according to package directions. Fill with bean mixture and garnish with any combination of salsa, lettuce, tomato, onion, avocado and/or sour cream.
Beer-Braised Chili page 132
If you’re tired of beef-based chilies with red beans, try this equally delicious but lighter version. It makes a great potluck dish or the centerpiece for a casual evening with friends. For a special occasion, serve with hot cornbread.
Serves 8
• Large (minimum 5 quart) slow cooker
4 cups cooked black-eyed peas (see Tips, left) 1 L
2 tbsp olive oil, divided 30 mL
4 oz chunk bacon, diced 125 g
2 lbs trimmed pork shoulder or blade (butt), 1 kg cut into 1-inch (2.5 cm) cubes, and patted dry (see Tips, left)
2 onions, finely chopped 2
4 stalks celery, diced 4
4 cloves garlic, minced 4
2 tsp ground cumin (see Tips, left) 10 mL
2 tsp ground coriander 10 mL
2 tsp dried oregano leaves, crumbled 10 mL
1 tsp salt 5 mL
1 tsp cracked black peppercorns 5 mL
1 piece (2 inches/5 cm) cinnamon stick 1
1 cup flat beer 250 mL
1 can (14 oz/398 mL) crushed tomatoes 1
1 each red and green bell peppers, seeded 1 and diced
1 to 2 chipotle peppers in adobo sauce, minced 1 to 2
Sour cream
Finely chopped red onion
Finely chopped red onion
Shredded Monterey Jack cheese
1. In a skillet, heat 1 tbsp (15 mL) of the oil over medium-high heat. Add bacon and cook, stirring, until browned and crisp, about 4 minutes. Using a slotted spoon, transfer to slow cooker stoneware. Add pork, in batches, and cook, stirring, until browned, about 4 minutes per batch. Transfer to stoneware as completed.
2. Reduce heat to medium. Add remaining 1 tbsp (15 mL) of oil to pan. Add onions and celery and cook, stirring, until softened, about 5 minutes. Add garlic, cumin, coriander, oregano, salt, peppercorns and cinnamon and cook, stirring, for 1 minute. Add beer, bring to a boil and boil for 1 minute, scraping up brown bits. Stir in tomatoes.
3. Transfer to stoneware. Stir in peas. Cover and cook on Low for 6 hours or on High for 3 hours. Stir in bell peppers and chipotles. Cover and cook on High for about 20 minutes, until peppers are tender. Garnish with any combination of sour cream, onion and/or cheese.
Disclosure: I received a copy of this book to produce this review. No other compensation was received. The thoughts and feelings expressed are my own.
