Tasty, Easy Bean Main Dishes

Beans have finally shaken off the stigma as a fattening, “poor man’s” food. Instead, they have emerged as lean and tasty, even gourmet, fare. When adopting a more plant-based diet, it’s easy to fall back on soy too often. Do think of beans as a great source of protein and sustenance. Nutritious, filling, and versatile beans deserve center stage on the dinner plate as frequently as possible.

• Small Red Beans With Pasta and Broccoli
• Hoppin’ John
• White Bean and Spinach Burgers

Small Red Beans With Pasta and Broccoli

Serves: 4 to 6

• 8 ounces spiral pasta (rotini or rotelle)
• 1 1/2 tablespoons light olive oil
• 1 large onion, quartered and thinly sliced
• 2 cloves garlic, minced
• 1 medium bunch broccoli, cut into bite-sized pieces
• 2 large ripe tomatoes, diced
• 2 to 2 1/2 cups cooked small red beans (from about 3/4 cup raw)
• 1 teaspoon freshly grated ginger
• 2 to 3 tablespoons dark miso, or to taste
• 1 1/2 tablespoons cornstarch or arrowroot
• 1 cup warm water
• 1 teaspoon dark sesame oil

Cook the pasta according to package directions. When al dente, drain and set aside in a large serving dish.

In the meantime, heat the oil in a large skillet; sautÈ the onion over medium heat until golden. Add the garlic and broccoli; saute, covered, until the broccoli is bright green, about 2 minutes. Add the tomatoes, small red beans and ginger. Simmer over low heat for 10 minutes.

In a small bowl, stir together the miso, cornstarch or arrowroot and water until smooth. Pour into the skillet along with the sesame oil. Simmer gently until the liquid has thickened, about 10 minutes. Add sauce and broccoli mixture to pasta; toss gently to combine. Serve at once.

Hoppin’ John

Serves: 4 to 6

Here’s a vegetarian adaptation of a traditional dish of the deep South. Serve it with fresh cornbread and tangy cole slaw for a satisfying, down-home meal.

• 1 tablespoon light olive oil
• 1 cup chopped onions
• 2 cloves garlic, minced
• 2 cups chopped ripe, juicy tomatoes plus 1/4 cup water, or 16-ounce can diced tomatoes, undrained
• 1/2 teaspoon dried basil
• 1/4 teaspoon dried thyme
• 3 cups cooked brown rice (about 1 cup raw)
• 16-ouncec can black-eyed peas,drained and rinsed, or 2 cups cooked (about 2/3 cup raw)
• Salt and freshly ground pepper to taste

Heat the oil in a very large skillet or a stir-fry pan. SautÈ the onions over medium heat until translucent. Add the garlic and continue to sautÈ until the onions are golden. Stir in the tomatoes, basil, and thyme; cook until the tomatoes have softened a bit, about 5 minutes.

Add the rice and black-eyed peas, and season to taste with salt and lots of pepper. Stir well, then simmer, covered, over low heat for 15 minutes. If the mixture seems dry, add a bit of water or cooking liquid from the peas. Serve at once.

White Bean and Spinach Burgers

Makes: 12

A mild yet flavorful burger, this is equally good in pita sandwiches, on English muffins or rolls, or served without any bread at all. Youngsters who are open to spinach might enjoy eating these out of hand. Leftovers are delicious made into sandwiches for brown bag lunches.

• 1/3 cup oatmeal
• 10-ounce package frozen chopped spinach, well drained
• 15- to 16-ounce can canellini or great northern beans (large white beans), drained and rinsed
• 1/3 cup wheat germ
• 2 scallions, minced
• 1 tablespoon minced fresh dill, or 1 teaspoon dried
• 1 teaspoon salt-free all-purpose seasoning
• Salt and freshly ground pepper to taste
• Light olive oil for sautéing

Combine the oatmeal and 2/3 cup boiling water in a cup. Let stand for 5 minutes.

Mash the beans well in a mixing bowl. Add the oatmeal, then the remaining ingredients except the oil, and stir until thoroughly mixed.

Heat just enough oil to coat the bottom of a large, nonstick skillet. When sizzling hot, drop the burger mixture onto skillet in 1/4 cup portions and flatten lightly to 3- to 4-inch rounds. Cook on both sides over medium heat until nicely browned.

Transfer the cooked burgers to a plate lined with paper towels and repeat until all the burgers are cooked. Serve at once as suggested in the headnote, above.