Beans and lentils are a good source of protein, carbohydrates, B-complex vitamins and many minerals.  High in folate, phosphorus, potassium, zinc, calcium and selenium.  Packed with saponins, an anti-inflammatory compound which helps your immune system protect against cancer, and lowers cholesterol.  Good source of fibre.

 

TO PREPARE:

Guideline:  1 cup of dry beans will make 2 1/2 cups of cooked beans - about 4 servings.

 

Rinse to remove any dirt and stones

Cover with 3 - 4 times the volume in warm water and soak overnight

Discard old water.  Add fresh water and bring to the boil

Pour this water off and add a fresh batch, and continue boiling until beans are soft

In place of salt try our vegetable stock for delicious flavour

 

Cooking time:  60 minutes for most beans, 60 minutes for lentils, 4 hours for chickpeas

RECIPE

 

BLACK EYED BEAN ROLL UPS OR SOUP

 

1 - 3 LARGE eggplants cut into 1/2 cm slices or cubed for soup

1 - 2 Cup homemade tomato sauce or leek and tomato sauce

 

For Stuffing:

2 - 3 medium potatoes cut into cubes

2 medium leeks sliced

1/2 yellow, red or orange bell pepper, sliced into 1-inch-long strips

2 Cups cooked beans or 1 can black eyed beans, drained and rinsed

 

Seasonings:

1 tsp fresh or dried oregano

1/2 tsp dried thyme

1/2 tsp sage

M-A Seasoning Salt and Garlic & Herb Salt to taste - about 1/2 tsp each

 

Grill the eggplant for about 5 minutes each side until golden brown and soft

Dry fry the leeks until soft  Add cubed potatoes, sliceed bell pepper and saute gently.

Add drained and rinsed black beans along with oregano, thyme and sage.

Stir well and heat through.   Cook until the potatoes are soft,  then add cubed, cooked eggplant for soup

 

TO MAKE  AS SOUP

Add 4 cups water and tomato puree or simmer gently until thick.  Serve with gluten free foccacia.

 

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