Navy Bean Casserole with beef
I keep hearing more and more people are complaining from lactose intolerance. So far have I no problem with dairy products; in fact dairy products are so important elements in my kitchen. However all those complains made me think about cooking more legumes family than I usually do. We know legume family is high in protein therefore also people who prefer not to eat meat could choose legume family as a substituted protein source. Today we will cook Navy Bean with beef. For the vegetable only recipe we will work on the other day. Indeed besides being rich in protein Navy Beans also have other health benefits that we should consider consuming small and smooth creamy taste of this vegetable more. Tryptophan is an essential amino acid that has a calming affect also helps you to sleep better. Protein and fiber regulates your blood sugar lever Magnesium, Potassium, Magnesium are definitely good friend of your cardiovascular health. And navy beans have all above. Lets cook this very classic Mediterranean Meal “ Navy Bean casserole with Beef) The best way consuming beans is soaking the dried legumes, before cooking. Despite the fact using canned (and already cooked) beans would be much practical and takes much less time to cook the whole meal, if you want to be in a safe side to be away from the possible health affects of the canned products, it is a better choice using the dried beans and soaking system. Ingredients: 2 Cups cooked Navy Beans (1 1/2 Cup uncooked) 1/2 Lb. Beef (chuck) cubed (boneless shoulder meat) 2 Tbsps. Olive oil 2 middle size yellow onion (cubed) 2 cloves garlic (minced) 2 large tomatoes (4 middle size) 2 green chili pepper 1 tsp. turmeric, 1 tsp. cumin 1 tsp. dried curry leaves 1tsp. minced fresh ginger 2 tsps. Honey 1/2 Tbsp. salt COOKING THE BEANS: There are 2 ways of soaking, in both way beans absorbs water to become doubled in size so use enough water and make sure water level remains always above the beans. . 1- After washing well beans can be soaked in water over night 2- Put at least 8 cups of water for each pound of beans in a large pan and bring the water to boiling point Put well-washed beans in it, let is boil few more minutes. Turn the heat of and let the beans soak in this water at least 2 hours. 3 hours would be better. Drain the water. (DO NOT USE THIS WATER FOR COOKING!) The reason is during the soaking period you also de- gassing the beans; another words indigestible carbohydrates also come out at this time. Add fresh water in the pan and cook the beans until they become soft. (It may take 2 hrs. at least) Once the beans cooked (DRAIN THIS WATER TOO) Slow cooker is the best place to cook the beans. You also decrease the cooking time tremendously if you use a pressure cooker. Beans do not lose the health benefits when you drain all soaking and cooking water away. Making: Once your beans cooked set them aside Cooking your meat separately also helpful to put the whole meal together, Sautee meat for few minutes and cook in ½ cup water for ½ hour simmering (not add salt in the meat at this stage) Heat the oil in a casserole and sauté onions until they become translucent, Add all rest of the ingredients stir once Add meat and sauté at least until they cook half way. Stir in Tomatoes keep sautéing Add cooked beans Simmer for 30 minutes. If your meat cooked previously, you only need to simmer the meal for 10 more minutes to enhance the flavor. Topping the white rice pilaf this delicious meal will be irresistible with Pickles aside Enjoy March 15 2014 Back to Beef selections page |
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