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.
Guideline:Â 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
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
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
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 softÂ 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. Â Cook until the potatoes are soft,Â 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.