Beans and lentils are a very important source of protein.
They are complex carbohydrates that are digested slowly and fuel the body with a steady flow of glucose, which helps maintain blood sugar levels. In addition, beans and lentils are high in fiber.
Beans and lentils become complete proteins when they are eaten with grains.
Examples of a bean and grain meal that provides a complete protein are:
black beans and rice, lentil soup eaten with whole wheat bread, hummus on whole grain crackers.
Dried beans can be soaked overnight and cooked in water according to the package directions. Canned beans can be used in any of the recipes
Black Bean Entree ( Gluten Free/Casein Free)
This high protein delicious entree can be whipped together quickly and is soooooooooo good
2 cups cooked black beans, well drained
1 large ripe tomato, diced
1/2 red onion, diced
1/4 cup red pepper, diced
2 cloves garlic, pressed
1/4 cup chopped fresh cilantro
Salt, pepper, cumin etc. to taste
Toss all ingredients together. Serve over cooked brown rice, quinoa, or with baked chips!
Variation: If you can eat cheese, spread 1 cup shredded cheese of your choice on a cookie sheet. Toss all ingredients and spread over the cheese. Top with cheese and bake on 450 for 10 minutes till bubbly.( not Casein Free) Again serve over rice or with baked chips
Cilantro Humus ( quick and delicious) (**Gluten Free/Casein Free)
1 and 1/2 cup cooked chick peas
¼ cup fresh cilantro
¼ cup fresh parsley
3 -6 pitted black Greek olives or large black olives ( optional)
Salt & pepper to taste
Use the food processor with the metal blade. Pulse cilantro first and then add all ingredients until well blended.
Serve with crackers, pita chips, or crudités.
Lentil Soup ( ** GFCF) ( Simple, nutritious, full of fiber and soothing)
Don’t let the simplicity of this recipe fool you. It is easy but delicious . ( tastes even better the second day)
1 16 oz bag brown lentils
1 cup sliced carrots
3 stalks of celery, sliced
10 cups of water. ( may need to add more at end)
2 Tbsp cumin ( optional)
1/4 cup chopped fresh cilantro (optional)
Salt and pepper to taste
Place all ingredients in a large sauce pan. Bring to a boil then simmer covered until the lentils and vegetables are soft. Add 1-2 cups of water if needed as it cooks and evaporates. Serves 6-8 . Can double recipe
Egyptian Red Lentil Soup">Egyptian Red Lentil Soup ( a soothing favorite)
2 cups red lentils, washed ( available in most health food stores)
1 tsp cumin
1 cup sliced carrots
Juice of one fresh lemon
1/4 cup fresh parsley (chopped) salt, pepper, cilantro to taste
Cover lentils with 8-10 cups of water. Add carrots and bring to a boil. Simmer until lentils are soft and carrots are cooked. Add juice of lemon, parsley, salt, pepper, cumin and cilantro and simmer for 5 more minutes. Add 1/4-3/4 cup of water if soup is too thick.
This is a tasty, simple recipe that can be served with a salad. Chickpeas are high in fiber( 5 grams) and protein ( 6 grams) in this recipe. Serve over brown basmati rice or eat with whole wheat pita bread.
Serves 5 (175 calories per serving )
2 cups cooked chickpeas, rinsed and drained ( or 1 large can )
2 cups chopped ripe tomatoes ( or 1 large can)
1/2 cup diced onions
2 cloves fresh garlic, minced
1 Tbsp extra virgin olive oil
1 Tbsp ground cumin
1/2 tbsp ground ginger
1 tbsp ground coriander
3/4 cup vegetable broth
Salt, pepper, red pepper flakes to taste
Saute garlic and onion in olive oil over medium heat for about two minutes.
Stir in cumin, ginger and coriander.
Cook until onion is tender.
Add chickpeas, vegetable broth and tomatoes with juice and bring to a boil. Cover and simmer for ten minutes.
Serve alone or with brown rice and steamed green beans.