4 Bean Recipes

by Christianne
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Here are 4 delicious bean recipes from The Body Rescue Plan.

Beans are high in iron, magnesium, calcium and protein- and are a great alternative to animal foods.

ButterBean, Tomato and Basil Spread

Three Bean Casserole

Black Bean and Lentil Salad
Spicy Bean Burgers

Butter Bean, Tomato and Basil Spread

Serves 2

15oz / 400g can butter beans, drained
1 tbsp tomato paste
1 clove garlic, crushed
1tbsp lemon juice
Fresh basil (2-3 generous sprigs)
Salt and freshly ground black pepper

To serve
Celery sticks

Preparation Method
1 Put all the ingredients in a blender and puree until smooth.

2 Serve with celery sticks – you can either use the spread as a dip or else fill the sticks with it.

This is a tasty and versatile spread, great with crudités or spread on bread. Try it on toasted fingers of my delicious nut bread and add a salad to make a satisfying lunch!


Three Bean Casserole

Serves 4

1 can red kidney beans, drained and rinsed
1 can cannellini beans, drained and rinsed
1 can borlotti beans, drained and rinsed
2 cans chopped tomatoes
8oz / 225g / 1 cup chopped onion (frozen or pre-prepared)
8oz / 225g / 1 cup chopped mushrooms (frozen or pre-prepared)
1 tbsp mixed herbs

Preparation Method
1 Preheat oven to 180°C / 350°F / gas mark 4.

2 Put all ingredients into an ovenproof casserole dish and bake for an hour, or until vegetables are cooked.



Black Bean and Lentil Salad

Serves 4

1 cup lentils, cooked
15 oz. can black beans, rinsed and drained
½ red onion, chopped
8 cherry tomatoes, sliced in half
Coriander, to garnish

For the dressing:
1 lime juice, freshly squeezed
2 tbsp. olive oil
1 tsp. Dijon mustard
2 cloves garlic, minced
1 tsp. cumin
½ tsp. oregano
½ tsp. basil
½ tsp. chili powder

Preparation Method
To make the dressing, place all the ingredients in a small bowl and whisk. Begin to dice the red pepper, onion, tomatoes and coriander.
In a large bowl, combine the lentils, black beans, red pepper, onion and tomatoes. Pour in the dressing and coat the salad well. Add the coriander to garnish.


Spicy Bean Burgers with Salad

Serves 2 (or 4 as a light meal)

1 tsp olive oil
1 onion, finely chopped
1 small carrot, grated
½ green pepper, finely chopped
1 clove garlic, crushed or finely chopped
½ tsp dried oregano
½ tsp (or to your taste) chilli powder
1 large (15oz / 400g) can red kidney beans
Salt and black pepper
Rice flour

For the salad:
Spring onions

Preparation Method
1. Add the olive oil to a non-stick pan and sauté the onion, carrot and chilli for about 5 minutes.

2. Add the garlic, oregano and chilli powder and cook for another minute, then remove from the heat.

3. Drain the beans and roughly mash them, adding salt and pepper to season, then mix thoroughly with the cooked vegetables.

4. Preheat the oven to 200°C / 390°F / gas mark 6.

5. Sprinkle flour onto a flat surface, and lightly flour your hands. Divide the mixture into 4 equal parts on the floured surface and shape them into patties, making sure they’re fully coated in flour.

6. Lightly oil a baking tray and place the patties on it. Bake them in the oven for 20 minutes, turning half way through the cooking time.

7. Serve with a fresh, crisp salad made from the ingredients listed, or those of your own choice. (Add dressing as desired.)

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