The Rural Voice, 2001-01, Page 36RURAL LIVING
Beans help you on the way to good health
Selected by Bonnie Gropp
Studies have shown that a high -fibre,
low-fat diet can reduce chances of
cancer, heart disease and stroke.
White pea beans can therefore play a
key role in good health. And while
most think of them as best served
baked, Ontario's producers have
developed a variety of recipes from
appetizers to desserts, to help you on
the road to good nutrition.
ROASTED GARLIC AND
BEAN DIP
1 head of garlic
2 tbsp and 1/2 tsp (25 mL and 2 ,
mL) olive oil
1 medium cooking onion, diced
1 tbsp (15 mL) finely chopped
sage
2 cups (500 mL) cooked white pea
beans
1/2 tsp (2 mL) balsamic vinegar
1 tsp (5 mL) salt
1/2 tsp (2 mL) freshly cracked
pepper
To roast garlic, remove papery
outer layer of skin and trim a small
portion off the top of the head to
expose cloves. Place on a square of
aluminum foil. Drizzle with 1/2 tsp (2
mL) of olive oil. Seal package and
place in a 400°F (200°C) oven for 40
minutes. Remove from oven and let
cool.
While garlic is roasting, heat the
remaining olive oil in a non-stick
skillet over medium heat. Cook the
onion and sage together until the
onions are soft. Set aside.
In a food processor combine the
onion mixture, beans, vinegar, salt
and pepper. Squeeze roasted garlic
from each clove and add to the
mixture. Process until smooth. (If
necessary, add water to create a
smooth mixture.)
Serve warm or room temperature
with grilled bread and vegetables.
WARM CHEDDAR AND
BEAN DIP
2 cups (500 mL) cooked white pea
beans
1/2-3/4 cup (125-175 mL) beer
32 THE RURAL VOICE
White pea beans are turning up as the dish of choice as today's cuisine changes
to meet the demands of healthy eating.
1 tsp (5 mL) minced garlic
1 tsp (5 mL) ground cumin
1/2 tsp (2 mL) salt
1 1/4 cup (300 mL) grated cheddar
2 tbsp (25 mL) pickled jalapeno
peppers
2 sliced green onions for garnish
Combine the beans, beer, garlic,
cumin and salt in a food processor.
Process until smooth. Add 1 cup (250
mL) of the grated cheese along with
the jalapeno peppers and process just
until combined. Place the mixture in
an attractive heatproof dish. Sprinkle
remaining 1/4 cup (50 mL) cheese
over the top.
Bake in a preheated 375°F
(190°C) oven for 15 minutes.
Sprinkle with green onions and serve
with pita wedges or baked tortilla
chips.
HEARTY ITALIAN PASTA
AND BEAN SOUP
2 tbsp (25 mL) olive oil
1 large cooking onion, chopped
1 stalk of celery, sliced thinly
2 cloves garlic, minced
4 cups (1 L) chicken stock
1 small carrot, scrubbed and sliced
thinly
1 28 oz (796 mL) can plum
tomatoes broken up with fork
2 cups (500 mL) cooked white pea
beans
1 cup (250 mL) spinach, washed
and coarsely chopped
1 small zucchini, chopped
1/4 cup (50 mL) fresh basil (or 1
tbsp/15 mL dried)
1/4 cup fresh parsley (50 mL) (or
1 tbsp/15 mL dried)
1 tsp (5 mL) dried oregano
1 1/2 cups (375 mL) uncooked
pasta (rotini or fusilli)
1/4 cup (50 mL) grated parmesan
cheese
salt and pepper to taste
In a large saucepan or Dutch oven,
heat the olive oil over medium heat.
Saute the onion, celery and garlic
until the onions are soft. Add the
chicken stock, carrot and tomatoes
and simmer for 35 minutes. Add the
beans, spinach, zucchini, basil,
parsley and oregano and continue to
simmer for an additional 10 minutes.
Meanwhile cook the pasta
according to the package directions.
Drain pasta and add to soup. Season
soup with salt and pepper.
Serve soup with a spoonful of
parmesan cheese sprinkled over each
bowl.