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January 6th – Bean Day Recipe

Green, red, kidney, lima, or soy are just a few of the different kinds of beans recognised on National Bean Day on January 6.

This day celebrates the bean in all sizes, shapes and colours.  Beans (legumes) are one of the longest-cultivated plants dating back to the early seventh millennium BC.

Today, just as throughout the Old and New World history, beans are an important source of protein.  A very healthy choice for any meal or snack, they are also an excellent source of fiber, are low in fat and are high in complex carbohydrates, folate and iron.

Significant amounts of fiber and soluble fiber are found in beans as one cup of cooked beans provide between 9 and 13 grams of fiber.  Soluble fiber can help in lowering blood cholesterol.

  • There are approximately 40,000 bean varieties in the world.
  • Only a fraction of these varieties are mass-produced for regular consumption.

hearty-bean-stew

TRY this…. Hearty Bean Stew   

Yield: 6 servings. 

TOTAL TIME: Prep: 10 min. Cook: 50 min.

Ingredients

 1-1/2 cups chopped onions

  • 1 tablespoon canola oil
  • 4 garlic cloves, minced
  • 1 can (28 ounces) diced tomatoes, drained
  • 3 large carrots, chopped
  • 3 celery ribs, chopped
  • 1-1/4 cups beef broth
  • 1 tablespoon Worcestershire sauce
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 can (6 ounces) tomato paste
  • 1 tablespoon chili powder
  • half a teaspoon of pepper

 

 Directions

1. In a large saucepan, saute onions in oil until tender; add the garlic, cook 1 minute longer. Add the tomatoes, carrots, celery, broth and Worcestershire sauce. Bring to a boil. Reduce heat; cover and simmer for 15 minutes.

2. Stir in the beans, tomato paste, chilli powder and pepper. Cover and simmer for 30 minutes, stirring occasionally.