Beans, powerful plant proteins

Beans are a simple, cheap, easy to prepare source for protein, fiber and satiety. A foundational base for many vegetarian/vegans these guys are great for all types of eaters. So many options, choices, flavors, to choose from and lots of ways to prepare them. I have been experimenting with cooking them in the slow cooker and Instant Pot, cooking on the stove or use a can if you are short on time. So many options to use in salads, bowls, tacos, side dish or main course.

Ideas for eating beans:

• Toss with veggies and add a vinaigrette for an easy bean salad

• Blend cooked beans with onions, tomatoes and your favorite seasonings for a tasty soup

• Puree beans with olive oil, salt, pepper, and some spices to create a quick dip or sandwich spread

• Include beans with your next baked potato or sweet potato bar

• Add 1/4 c pureed beans to your next pancake, waffle or muffin recipe. You will be surprised how moist and springy baked good are when baked with beans.

Tips for cooking beans:

• Rinse and drain beans before cooking

• Soak dried beans 8-12 hours before cooking - (hint cut bean in half if it is opaque it still needs more soaking)

• Add kombu (seaweed) while cooking to help decrease gas

• Cover and simmer for suggested time

• Only salt at end of cooking to avoid interrupting the cooking process

• Use slow cooker or Instant Pot to cook when unattended or hands off cooking

• Use canned beans if you are short on time
  

Black Bean Jicama Salsa

Ingredients

• 16oz can black beans (drained and rinsed)

• 2 c diced jicama

• 1/2 c chopped cilantro

• 1/4 c chopped green onion

• 1/4 c chopped red onion

• 1/3 c fresh lime juice (~ the juice of 2 limes)

• 2 T avocado oil

• 1 t cumin

• 1 t salt

• 1/2 c chopped ripe tomatoes

Mix together and refrigerate for 2 hrs to overnight.