CHIP Alumni Association (PACAA)

CHIP Tip No. 2: Super Beans
From CHIP Clinical Manager Amy Lister, R.D.

Beans, also known as legumes, are a "superfood" that most people do not eat often enough. They are high in fiber, protein, folic acid, iron, magnesium, potassium and zinc, and naturally low in fat and sodium—plus cholesterol free.

There are so many varieties of beans, you could try a new one every week for almost a year. So why not try a new bean this week. Use them in place of meat in recipes such as chili, enchiladas or stew. Using beans is a great way to decrease the fat and cholesterol of typical versions of these recipes. Beans also are ideal for soups because they absorb the flavors of other ingredients. For a thick and creamy texture, puree a small portion of bean soups.

If you purchase canned beans, be sure to rinse them thoroughly to remove excess sodium. If you purchase dried beans, remember to allow time to soak most types before adding them to a recipe.

Lentils are one type of legume that does not require soaking and cooks quickly. Here is one of my favorite recipes for red lentils. It only requires a few ingredients and all are easy to keep on hand for a last-minute meal. This recipe is prepared in a pressure cooker, an amazing time-saving device. If you don't have a pressure cooker, simply prepare in a regular soup pot over medium heat until the lentils become tender (20 to 30 minutes).

Armenian Red Lentil Stew Recipe adapted from "Vegetarian Cooking Under Pressure" by Lorna Sass

Red lentils are available at natural food stores, Asian and Indian markets and mail-order companies such as Bob’s Red Mill (www.bobsredmill.com).

• 4 cups water
• 1 cup chopped onions
• 1 ½ cups dried red lentils, rinsed
• 1/3 cups dried apricots, chopped
• 1 cup diced tomatoes, fresh or canned
• 1 teaspoon oregano leaves
• ½ teaspoon dried thyme leaves
• 3 tablespoons freshly squeezed lemon juice
• 2 to 3 tablespoons fresh parsley
• Fresh ground pepper to taste
1. Brown the onions over medium heat with a small amount of water (if needed).
2. Add the water, lentils, apricots, tomatoes, oregano and thyme and bring to high pressure.
3. Lower heat to maintain high pressure for 4 minutes, and then allow pressure to come down naturally or use a quick release method.
4. Add the remaining ingredients, including pepper to taste.

Makes 6 servings

Nutritional Facts: Calories: 210; Protein: 13 gm; Carbohydrates: 39 gm; Fat: 1 gm; Cholesterol: 0 gm; Sodium: 10 mg; Fiber: 7 gm