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From: Debi (232.muaa.lsan.lsancass.dsl.att.net)
Subject: Re: Peruano beans and tomato chutney
Date: November 4, 2004 at 9:28 am PST

In Reply to: Peruano beans and tomato chutney posted by Laura (Meat Eater's Mom) on February 29, 2004 at 10:20 am:

This is courtesy of "The Bean" at http://www.vegparadise.com/bean2.html
The Peruano Bean
Once I made the transition to veganism, and focused on the heroic legumes, the Peruano bean was in my sights. I popped around the internet to see what I could find on this guy.

http://www.annebarone.com/beans.html

Tastes sorta like a navy bean? Great! I found a recipe, made vegan modifications, and used the Peruano beans in it!

I did some more looking on the net searching for this bean and found:
http://www.americanradioworks.org/features/food_politics/beans/3.html
http://www.greens.org/s-r/22/22-21.html


"Beef," Bean, and Barley Stew

1 lb. (450 g) dry Peruano beans, rinsed and picked over
1 3-inch (7.5 cm) piece kombu (dried seaweed)
8 ounces (225 g) "beef chunks" TVP (Texturized Vegetable Protein), dry
hot water
1 small onion, chopped
3 cloves garlic, crushed
4 cups (960 ml) veggie broth
1 14.5 ounce ( 410 g) can diced tomatoes, undrained
2 carrots, chopped
1/4 medium head cabbage, shredded
1/3 cup (80 ml) quick-cooking barley
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon dried rosemary
salt and pepper to taste

Soak beans overnight in fresh water with kombu.
In the morning, drain and place in crockpot (include kombu).
In small bowl, place dry TVP and pour enough hot water over chunks to completely cover with liquid.
Add broth, onion, carrots, garlic, and barley to crockpot.
When TVP is reconstituted add also, including any remaining liquid. Cook on high.
When beans have cooked to the point where they are no longer crunchy, add can of diced tomatoes with juice.
Stir in shredded cabbage, and cook on high for 30-45 minutes longer. Season with salt and pepper to taste, serve to compliments! Serves 8.
Note: the kombu adds little to no flavor to the recipe and should completely disintegrate into the soup through cooking. If pieces are still visible and not aesthetically pleasing to you, the kombu can be removed before serving. Kombu cooked with beans renders them more digestible, and reduces the fragrant side effects

This soup freezes beautifully, and makes a wonderful lunch to take to work!

One pound (450 g) of dried Peruano yields approximately three cups (720 ml) of cooked beans. At 8 servings for this recipe, it works out to about 20 grams carbohydrate per serving.

Nutrition Facts
Per serving:
Calories 210
Calories from fat 8
Total carbohydrates 29g
Fiber 13g
Protein 17g
Vitamin A 87% RDA
Vitamin C 28% RDA
Calcium 9% RDA
Iron 21% RDA


T




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