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Heartbeat

Bounty of Beans

Shifting your diet away from heavy consumption of animal foods to heart-healthy alternatives, like beans, is a step in the right direction.

North African fish stew with couscous. -- The Bean Book, Lyons Press

By Patrick Perry

From the January/February 2006 Issue

Versatile, nutritious and flavorful, beans not only offer an incredible range of aromas and flavor, but they also play a role in preventing such chronic ailments as heart disease, hypertension, stroke, and some cancers.

Among the oldest food crops grown by man, legumes or beans also remain one of the most nutritious. Rich in protein, carbohydrates, and dietary fibers, beans are also low in fat and high in minerals and vitamins, such as the B vitamin folate. Ongoing research continues to demonstrate the protective benefits of folate in combating heart attacks and other coronary events by lowering blood levels of homocysteine, a risk factor for heart disease.

Of course, knowing that beans are good for you and doing something with them can present a dilemma. While nutritious and tasty, beans can produce gas. Follow a few simple tips to reduce bean's flatulence factor. Pour two to three times the volume of the beans into a large pot or bowl, add beans, and allow to soak overnight or for at least eight hours in the refrigerator. When ready, drain soaked beans, rinse again, and cover beans with fresh water, then cook as directed.

Enjoy the diverse, delicious recipes from The Bean Book, published by The Lyons Press, which offers a wide range of international dishes that showcase the incredible variety of styles and tastes that beans deliver—from mouthwatering side dishes such as Zucchini and Bean Provençal to elegant entrées such as North African Fish Stew with Couscous.

Bon (Bean) appétit!

North African Fish Stew with Couscous
(Makes 4-6 servings)

• 1 cup dried chickpeas, soaked overnight, drained, and rinsed
• 2 onions, peeled
• 1/2 cup extra virgin olive oil
• 1-2 garlic cloves, sliced
• 1 celery stalk, sliced
• 1 red or green bell pepper, cored, seeded, and cut into strips
• 1 teaspoon Harissa (see page 28)
• 1 teaspoon ground cumin
• 3 cups ripe tomatoes, peeled and chopped
• 2 tablespoons tomato purée
• 2 carrots, sliced
• Large pinch of saffron threads
• 5 cups fish or chicken stock
• 1 pound instant couscous
• 2-2 1/2 pounds firm white fish (such as bass, bream, snapper, cod), scaled, gutted, and cut into large pieces
• 3 tablespoons chopped parsley
• 3 tablespoons chopped cilantro
• Salt and pepper

Place chickpeas in saucepan and cover with water. Bring to boil, reduce heat, and simmer about 1 hour, or until tender. Drain.

Cut onions into wedges, keeping root ends intact so layers do not separate. Heat oil in large flameproof casserole; add onion wedges, garlic, and celery; cook 10-12 minutes until softened and golden. Add bell pepper, Harissa, and ground cumin; cook 5 minutes. Add tomatoes, purée, carrots, saffron, stock, and drained chickpeas.

Bring to boil, reduce heat, and simmer gently 15 minutes. Season to taste.

Meanwhile, cook couscous according to package instructions and keep warm.

Add fish pieces to stew and cook 5 minutes or until opaque. Stir in herbs. Spoon stew over couscous to serve.

Harissa
(Makes approximately 1cup)

Harissa is a fiery red paste, a blend of red chilies, garlic, and spices, widely used in North African cooking. It is used during the preparation of dishes and appears in small bowls on the table as a condiment. It is available commercially, or you can make your own.

• 2 red bell peppers, roasted and skinned
• 2 tablespoons fresh red chilies, chopped, seeds retained
• 1-2 garlic cloves, crushed
• 1/2 teaspoon coriander seeds, toasted
• 2 teaspoons caraway seeds
• Olive oil
• Salt

Place red peppers, chilies and seeds, garlic, coriander and caraway seeds, and pinch of salt in blender or food processor. Blend ingredients together, adding enough olive oil to make a thick paste.

Spoon Harissa into small, clean, dry jar and pour a layer of olive oil over the top to seal. Cover with tight-fitting lid and store in refrigerator.

Zucchini and Bean Provençal
(Makes 4 servings)

• 1 1/2 cups dried cannellini beans, soaked overnight, drained and rinsed
• 1/3 cup extra virgin olive oil
• 2 onions, sliced
• 2 garlic cloves, chopped
• 1 pound zucchini, diced
• 1 can (14.5 oz.) chopped tomatoes
• 1/4 cup tomato purée
• 2 teaspoons chopped oregano or thyme
• 1 bouquet garnish
• 1/2 cup black olives, halved and pitted
• Salt and pepper
• Sprigs of oregano and oregano leaves, to garnish

Place beans in large saucepan, cover with fresh water, and bring to boil. Cover and simmer 34-1 hour until almost tender, adding salt toward end of cooking time. Drain, reserving 23 cup of cooking liquid.

Meanwhile, heat oil in saucepan and fry onions until soft but not browned. Add garlic and zucchini; fry gently, stirring occasionally, a further 15 minutes.

Add tomatoes, purée, oregano or thyme, bouquet garnish, salt and pepper, drained beans, and reserved liquid. Cover and simmer 20 minutes, adding olives 5 minutes before end of cooking time. Serve warm immediately, garnished with oregano sprigs and leaves.

Flageolet Bean and Roasted Vegetable salad
(Makes 4 servings)

• 1 eggplant, trimmed
• 1 red bell pepper, halved, cored, and seeded
• 1 yellow bell pepper, halved, cored, and seeded
• 1 zucchini, trimmed
• 4 garlic cloves, peeled but left whole
• 1/2 cup extra virgin olive oil
• 1 teaspoon coarse sea salt
• 2 1/2 cups cooked flageolet or navy beans
• 1/4 cup chopped mixed herbs (such as parsley, oregano and mint)
• 3/4 cup vinaigrette dressing
• Pepper
• Mint leaves, to garnish

Cut all vegetables into strips and place in roasting pan. Add garlic cloves. Sprinkle with olive oil, sea salt, and pepper.

Place in preheated oven at 400oF and roast 40 minutes. Transfer to a shallow bowl and leave to cool.
Add beans and toss lightly. Stir herbs into vinaigrette dressing; pour over salad and serve garnished with mint.

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