Bean and Legume

I think of black beans in Mexican cuisine as an almost upscale replacement for pinto beans, but in actual fact, they have been part of the meso-American culinary repertoire for thousands of years. This is a simple, flavorful, nutritious one-pot meal.

Chili, a quintessential slow cooker meal, is not a traditional Mexican dish. Rather, it seems to be Southwestern in its inception. It is sort of a combination of the dried beans and chiles so readily available in the Southwest with the wonderful spices brought by Europeans to Mexico. This particular version is generously seasoned with spices and chili powder and has been pieced together by me over the course of a few years. The following recipe makes a big mess o’ chili and is best done in a 6- or 7-quart slow cooker.

Amarillo means “yellow” in Spanish, and it is also the name of one of the seven classic moles, or sauces, from Oaxaca, known as “The Land of Seven Moles.” Though far from yellow (it’s more of a brick red), it can be used as a base for a delicious and very spicy vegetable stew that can stand alone or be served over rice to cut its heat.

One of the beautiful things about traditional Indian cooking is that each cook grinds her own spices, and each dish therefore bears the unique thumbprint of its creator. Freshly ground spices give this simple soup a gourmet touch.

This potato and chickpea curry, with its coconut milk and sugar, is more characteristic of southern Indian cooking than northern. The chickpeas themselves take a nice, long cook, while the remaining ingredients are added about an hour before serving.

When most of us think of Indian food, we think of lentils or chickpeas as the legumes of choice. However, because most Indians are vegetarians, beans form an important protein source in the Indian diet. The array of beans that actually appears on the table in India is far vaster than we imagine. Waari muth is a Kashmiri recipe calling for black beans, similar to the kind of beans found in Mexican, Cuban, and Southwestern dishes. It’s a simple dish, yet with the typical seasonings of the Indian subcontinent, and very nourishing. Serve either in a bowl by itself garnished with cilantro, or over rice.

Dal can be a soup or stew (depending on how much liquid you use) of dried lentils, vegetables, and seasonings. Traditionally served over rice in much of India, it is a staple of the Indian diet. Millions of variations exist from region to region and cook to cook. Here is just one of many variations. This recipe makes use of the Indian technique of adding some last-minute ingredients for freshness rather than subjecting them to the full cooking time.

In southern India, dal is traditionally served thin like a soup, then ladled over rice. But in northern India, where dal is traditionally scooped up with roti or served on rice, it is usually made thicker, almost the consistency of a porridge. I’ve suggested 4 to 5 cups of water so that you can make it thin like the southern Indians or thicker like a northern “stew.” In addition, you can vary the heat intensity in the finished dish by the number of serrano chiles you add. Keep in mind that one serrano will add heat to the whole dish.

Chili con carne is one of my favorite one-pot crowd-pleasers, and incorporating a healthy dose of Sriracha just makes it that much more delectable. However, I must disclose to my fellow chili-philes: consider having an antacid aperitif (or two) before voraciously devouring this recipe. You’ve been warned. Enjoy with Bacon-Sriracha Cornbread (page 78).

Lentil soup was one of my grandfather’s favorites, and my “five-alarm” version of it certainly pays homage to his dedicated service as a firefighter. Just when the heat of the Sriracha feels like it might engulf your palate, the finishing dollop of sour cream really helps tame the flames

These crisp, spicy pickles are a summertime favorite. Feel free to experiment with other vegetables, such as okra or asparagus.

This may come as a shock, but in Italy, pasta isn’t a main dish. In fact, the average Italian meal consists of small portions of several dishes, pasta among them. In addition, pasta is usually served with sauce only, never with veggies, which are served on their own, usually later in the meal, so this combination is more what I’d call Cal-Italian. The roasted asparagus is soft and sweet and blends deliciously with the creamy cannellini beans and a healthy but not overwhelming amount of pasta. Peeling the asparagus gets rid of the stringy, sometimes tough outer layer to expose the sweet flesh underneath. Buon appetito!

I really should have called this Lentil Inside-Out Salad. Here’s why: With most salads, you pour the dressing on at the end and coat the dish from the outside in. But in this salad, the lentils cool off in the fridge in a bath of dressing—in this case olive oil, vinegar, lemon, and cumin. They absorb all of this wonderful flavor, which is heightened by the addition of red bell pepper, kalamata olives, parsley, and mint. This Mediterranean delight is like a vacation to the island of Crete without leaving your home. Le Puy lentils are resilient little things that hold their shape well throughout the cooking process, making them perfect for a salad.

Sometimes I feel like the United Nations is meeting in my kitchen. This time around it’s India and Lebanon at the table. It sounds exotic, but this is really just a nice, simple hummus (that’s the Lebanese part) with a zingy curry buzz (hello, Sri Lanka). Chickpeas are rich in protein and essential amino acids for keeping the body strong, while the sesame seeds in the tahini have high levels of anticancer phytochemicals; and since the seeds are ground into a paste, they’re easy to digest.

I used black beans in this recipe because I love their taste and nutritional profile—lots of antioxidants. Because the beans are pureed, you don’t get too much bang for your buck.

The creamy white beans provide a nutritious canvas that blends well with the purplish black kalamatas. The beans are high in protein, which keeps the body in fighting shape during treatment.

The creaminess of navy beans makes a great base for spreads and dips, which I’ve supercharged by adding sun-dried tomatoes. Use it as a sandwich spread, or a dollop on veggies.

Wasabi is rich in chemicals that some studies show cause cancer cells to starve. The combination of wasabi and ginger might be a bit much for those with swallowing difficulties, but for everyone else this dip’s creamy coolness makes it perfect for slathering on rice crackers or dipping veggies into, especially jicama.

These chickpea burgers are similar to a Middle Eastern falafel. But the Americanized version of falafel usually resembles carnival food: they’re often deep-fried in some unhealthy oil. It makes me want to cry, because falafel done right is so delicious and nutritious. It’s all in the blend. Here the secret ingredient is basmati rice, which holds the chickpea mixture together and creates a complete protein. I love the mini-burger concept; the whole wheat bun is like putting falafel in a top hat and tails, and it’s perfect for folks who like the taste of beans when they’re broken down and combined with heady herbs and spices. Gently pan-seared or baked, these burgers are bountiful bites of health, especially topped with a dollop of Tomato Mint Chutney (page 176).

Many recipes in this book include beans, because they’re a great source of protein, fiber, and other nutrients, so I figured I’d better include a basic recipe for cooking them. I cook beans with kombu, which contains an abundance of glutamic acid, an amino acid that helps break down the starches in the beans and makes them less combustible. Adding lemon juice to the soaking water and skimming off the foam make the beans even easier to digest.