HOUSTON – There’s no better time to introduce your family to new dishes that feature legumes than National Bean Day.
With over 40,000 varieties in the world, beans are satisfying enough to be the base of a great meal or a yummy snack while being nutritious.
“They are such a healthy ingredient, full of fiber, protein, amino acids — and they’re delicious,” said Marcia Smart from Smart in the Kitchen, a culinary instructor and owner of Smart in the Kitchen School, who stopped by Houston Life with three of her favorite bean recipes.
If you want to improve your cooking skills in the new year, Smart is teaching a special sheet pan suppers class with tons of recipes starting on January 25.
Use promo code “HOUSTONLIFE20″ for $20 off the Smart Sheet Pan Suppers Class.
The promo code expires on Jan. 24, 2022, and you can register for the class at this link.
To connect with Smart and her cooking school, click here.
For the complete recipes, continue reading below, or visit Smart’s website, here.
White Bean Dip with Rosemary Olive Oil
Ingredients
• 1/4 cup extra virgin olive oil
• 2 cloves garlic, minced
• 2 15-ounce cans of white beans, drained and rinsed
• Zest and juice of one lemon
• 2 tablespoons water, or more to smooth
• 2 teaspoons kosher salt
• 1/4 – 1/2 teaspoon red pepper flakes
• 3 sprigs fresh rosemary leaves
Instructions
1. In a medium sauté pan over medium-high heat, warm half the olive oil and add the garlic. Stir until fragrant, being careful not to brown, about one minute or less. Empty the garlic and oil into a blender or food processor and set the pan aside to use for the rosemary oil. Add the white beans, lemon juice, lemon zest, water, salt, and red pepper flakes and puree on high. Place the mixture in a serving bowl.
2. Return the sauté pan to the stove over medium heat. Add the remaining olive oil and rosemary sprigs. Sauté the rosemary until fragrant, about five minutes, stirring occasionally so it doesn’t burn.
3. Transfer the rosemary sprigs to a cutting board and drizzle the olive oil over the bean dip. Mince one teaspoon of the rosemary leaves and sprinkle over the dip. Sprinkle with additional red pepper flakes, if desired.
4. Serve warm or at room temperature with crackers, pita, raw carrots, radish, or endive spears.
Tip: Top this with a variety of garnishes: Course sea salt and olive oil, fresh thyme warmed in olive oil, a swirl of pesto or harissa, or thin slices of lemon or radish. The dip can be made ahead and stored in an airtight container for up to three days. It’s also delicious as a spread on crostini with a dollop of Italian Salsa Verde or chimichurri.
Kale and White Bean Minestrone
Ingredients
• 1 tablespoon extra virgin olive oil cold pressed
• 1 leek washed well and diced
• 1/2 white or yellow onion diced
• 2 carrots sliced into coins
• 1 stalk celery sliced thin
• 2 cloves garlic minced
• 1 14- ounce can of stewed tomatoes torn or cut up and added to the pan with juices
• 6 cups chicken stock or water
• 2 Yukon gold potatoes diced
• 5-6 pieces of broccolini or 1 cup broccoli florets chopped
• 1 Parmesan rind
• 1 bunch about 6-7 leaves, Lacinato, curly or purple kale, chopped
• 1 14- ounce can of white beans drained and rinsed
• 1/4 head white cabbage about 1 1/2 cups, chopped
• 1 1/2 teaspoon salt kosher, sea salt, or Himalayan
• Fresh ground pepper to taste
Instructions
1. In a large, heavy pot warm the olive oil over medium heat. Add the leek, carrots, and celery, and a sprinkling of salt. Stir and cook until the vegetables soften, about 5-7 minutes.
2. Add the garlic and stir until fragrant, about 1 minute. Add the tomatoes and their juices, sprinkle with salt, and stir to combine. Use your spoon to break up the large chunks of tomatoes. Add the stock or water, potato, broccoli, and Parmesan rind. Cook on a low boil until potatoes soften, about 20 minutes.
3. Add the kale, drained white beans, and cabbage; stir well and simmer uncovered 10 minutes. Taste for salt and pepper and adjust seasoning if necessary.
Tip: A pasta-free minestrone that will use up all the odds and ends in your vegetable crisper. If you’d like your soup thinner and less like a stew, add two additional cups of stock or water.
If you don’t have white beans, use garbanzo beans. Or use both!
Vegetarian Three Bean Chili
Ingredients
• 2 tablespoons avocado oil
• 1 red, yellow, or white onion, chopped
• 4 cloves garlic pressed or minced
• 1 red, yellow or orange bell pepper, chopped
• 1 green bell pepper chopped
• 1 zucchini chopped
• 2 carrots chopped
• 2 ribs celery chopped
• ½ teaspoon salt
• 2 teaspoons chili powder
• 1 large can 28 ounces or 2 small cans (15 ounces each) diced tomatoes with their juices
• 1 15- ounce can of black beans drained and rinsed
• 1 15- ounce can of pinto beans drained and rinsed
• 1 15- ounce can of kidney beans rinsed and drained
• 1 cup vegetable broth chicken broth or water
• 1 bay leaf
• Lime juice to taste
• Optional garnishes and toppings: Cilantro sliced avocado, tortilla chips, plain Greek yogurt or sour cream, grated jack or cheddar cheese, hot sauce.
Instructions
1. In a large Dutch oven, warm the oil over medium heat. Once the oil is preheated, add the onion and sauté. Add a sprinkling of kosher salt. Add the garlic, peppers, zucchini, carrots, and celery. Sauté, sprinkling with salt and pepper, while they cook. Add the chili powder and stir until fragrant. Add the drained beans, broth or water, tomatoes, and bay leaf.
2. Stir and lower the heat to a simmer. Cover and cook for 30 minutes or up to several hours. Stir occasionally and add more stock or water if the chili starts to stick to the bottom of the pan.
3. When ready to serve, remove the bay leaf and stir in the hot sauce, and taste for salt. If you have an immersion blender, use it to purée the soup in a couple of spots to thicken the base. Serve topped with a squeeze of lime and optional toppings.
Tip: Feel free to add other vegetables that need to be used up: diced butternut squash or sweet potato, riced cauliflower, yellow squash, leek, or a handful of spinach greens would all work well. For every additional cup of vegetables, add a half cup of stock or water before you simmer the soup.
Recipes provided by Marcia W. Smart.