Tuesday, February 28, 2017

Put Your Best Fork Forward with Beans & Grain

National Nutrition Month 2017 encourages folks to prepare meals at home, using whole foods.  Cooking at home is satisfying and financially efficient.  It brings families together, with more balanced meals and less sodium than meals eaten away from home.  The delicious dinner of Brazilian Beans over Freekeh Pilaf made a delightful lunch (reheated) the next day.  

Brazilian Beans over Freekeh Pilaf

(Serves 4)

Saute peppers, celery, carrots and garlic in olive oil 5 minutes.
1/4 cup sweet red and orange peppers, seeded and diced
1/4 cup celery with leaves, diced
1/2 cup carrots, peeled and diced
 2 tablespoon garlic, minced
 1 tablespoon olive oil

 Add spices.
1/2 teaspoon cumin
1/2 teaspoon smoked paprika

Add beans, broth and bay leaf.  Bring to a boil;  lower heat and cook until beans are soft.
2 cups vegetable broth, low sodium
1/2 cup dried black beans
1 bay leaf

Stir in molasses, tomatoes, paste and juice.  Heat and stir.
2 tablespoon tomato paste
4 teaspoon black strap molasses
1/3 cup grape tomatoes, diced
3 tablespoon orange juice
Serve beans with broth over pilaf.

Pilaf
Saute celery and garlic in oil 3 minutes.  Stir in spices and freekeh.  Saute 1 more minute.  Add broth, juice and apricots.  Bring to a boil.  Lower heat and cook until liquid is absorbed, about 20 minutes.  Stir in ground almonds.  Recipe from Bob's Red Mill.
1 teaspoon olive oil
1/4 cup celery, minced
2 teaspoon garlic, minced
1/8 teaspoon cumin
1/8 teaspoon coriander
1/3 cup cracked freekeh
1 cup vegetable broth, low sodium
2 teaspoon lemon juice
1/4 cup dried apricots, diced 
2 tablespoon ground almonds



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