Archive for the 'Bean (fresh)' Category

Mustard Glazed Yardlong Beans

Friday, September 14th, 2018

Sara Jones, Tucson CSA

Ingredients:

• Golf ball-size amount of ground pork
• 2 teaspoons oil
• 1⁄4 cup chopped onions
• 1 bunch long beans, cleaned and cut into 1-2” pieces
• 2 cloves garlic, minced
• 2 tablespoons mirin, sweet vermouth, or apple juice
• 2 tablespoons broth or water
• 1 teaspoon Dijon mustard
• 2 teaspoons soy sauce

Instructions:

1) Mix together broth, Dijon, and soy sauce and set aside.
2) Heat oil in a large skillet over medium-high heat.
3) Add pork. Using a wooden spoon, break apart the meat until you have very small pieces.
4) Add onions and cook about 5 minutes, stirring occasionally, until it begins to brown.
5) Add beans and garlic and cook for a few more minutes.
6) Drizzle veggies with mirin, vermouth, or apple juice and stir until liquid is evaporated.
7) Stir in soy sauce mixture, reduce heat to low, cover and cook about 7 minutes, until beans are tender.
8) Taste for salt and add more soy sauce if needed.

Thai Sonoran Curry

Friday, September 14th, 2018

Shelby Thompson, Tucson CSA

Ingredients:

IMG_8081

 

• 1 tablespoon coconut oil
• 1 small white onion, diced
• 2 cloves garlic, minced
• 1 1⁄2 tablespoons fresh ginger, peeled and finely chopped
• 1 small hot pepper, seeded and finely diced
• 4 1⁄2 cups seasonal veggies (such as squash, potatoes, long beans, peppers), diced
• 2 tablespoons Thai green curry paste (such as Thai Kitchen brand) 1 can full fat coconut milk
• 1/2 cup filtered water
• 1-2 teaspoons coconut sugar or raw cane sugar
• 1 1⁄2 teaspoons soy sauce
• 1 1⁄2 teaspoons freshly squeezed lime juice
• Sea salt, to taste
• Dried chiltepins, to taste
• Fresh herbs, for garnish

Instructions:

1) Heat coconut oil in a large pot or Dutch oven over medium-low heat. Add onion, garlic, ginger, and hot pepper to the pot and sauté, stirring frequently, for five minutes or until the onions are translucent.
2) Add the beans, summer squash, and potato to the pot and stir the ingredients together. Salt the veggies with a few pinches of sea salt. Sauté the veggies for 5 minutes.
3) Add the curry paste to the pot and stir everything until the curry paste evenly coats the vegetables. Cook the vegetables for two more minutes.
4) Add the coconut milk, filtered water, and sugar to the pot and stir everything together.
5) Simmer the curry over medium-low heat for 15-20 minutes, or until the potatoes are tender. Turn the heat off and stir in the soy sauce and lime juice.
6) Taste the curry to check for seasonings. Add more salt if need be.
7) Serve the curry in bowls over your choice of grain. Sprinkle with crushed dried chiltepins and fresh cilantro and/or basil.

Green Bean and Feta Salad

Monday, September 5th, 2011

By Philippe, Tucson CSA

1 CSA bag green or purple beans (approx. 1 lb)
1 hard boiled egg, peeled and crumbled
1/4 cup of feta, crumbled
Parsley or chives, chopped

Dressing:
3 tablespoons olive oil
1 tablespoon vinegar
1 small onion
1 teaspoon mustard
salt and pepper
Place all dressing ingredients in a food processor or chopper and blend until creamy.

Blanch the green beans whole for 2-3 minutes or until tender (up to 5 minutes if they are mature – taste a bean from time to time to check for tenderness).  Drain and let cool.  Cut the beans in 1 inch segments.
Toss together beans, hard boiled egg, feta and dressing.
Garnish with some chopped parsley or chopped chives if available.
Serve cool or at room temperature.

Stewed Summer Vegetables

Monday, August 25th, 2008

Sara Jones, Tucson CSA

Use any combination of summer vegetables for this recipe.
Green beans, okra, eggplant, squash and potatoes would be
perfect. Though if you only have only one or two of these
ingredients, it will still turn out nice.

About 3 cups mixed, chopped summer vegetables
1 tablespoon oil
1 medium yellow onion, sliced thinly
4 cloves garlic, minced
1 can chopped tomatoes
1 teaspoon oregano
1 teaspoon basil
1 teaspoon thyme
½ cup chopped green or black olives or capers (optional)
Drizzle of balsamic vinegar
Salt and pepper to taste

In a medium-size pot, sauté onion and garlic in oil until
fragrant. Add vegetables and stir to coat. Add tomatoes,
herbs and olives and/or capers, plus 1.5 cups of water. Stir
well and cover, cooking over medium-low heat for about
35 minutes, until all ingredients are tender. Drizzle with
vinegar and add salt and pepper to taste. Serve over pasta,
rice or polenta.

Favas in Parsley Sauce

Tuesday, April 29th, 2008

Bechamel Sauce and its Partners

Steamed spring time vegetables covered with a quick
and classic French béchamel sauce make an easy and
delicious side dish. The technique for making this sauce
is fairly straightforward and there is plenty of room for
variation.

2 tablespoons butter (or oil)
About 2 tablespoons flour
1 cup liquid (milk, cream or soy milk, or stock)

Melt the butter in a heavy bottom sauce pan over low
heat. Sprinkle in flour and stir to combine. Cook,
stirring, for about 3 minutes. Slowly add liquid, stirring
quickly with a wire whisk or fork. Add any additional
ingredients and stir until sauce is thick and smooth. Add
more liquid if the béchamel becomes too thick. Remove
from heat and season with salt to taste.

Use this béchamel as a base for the following dish:

 

Favas in Parsley Sauce

Prepare fava beans. Make basic béchamel sauce, adding
chopped parsley along with salt, after sauce has been
removed from heat. Stir favas into the sauce and garnish
with more parsley to serve.

Fava Bean Salad with Fresh Mint

Tuesday, April 29th, 2008

2 pounds fava beans in their pods
2 sprigs fresh mint
2 cups salted water
2 ounces thinly sliced Serrano ham, prosciutto or Black
Forest ham

1 small head of romaine lettuce, cut into thin strips
1/2 teaspoon Dijon mustard
3 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
salt and freshly ground black pepper

Peel the fava beans and discard the pods. Bring a pot of
water to a boil. Add the fava beans and simmer thirty
seconds. Remove the fava beans and cool. To peel them,
puncture the bright green skin with your fingernail and
pop the bean out of the shell. Discard the shells.

Remove the leaves from the mint sprigs, but reserve the
stems. Pile the leaves one on top of another and roll like
a cigar. Cut into very thin strips and reserve. With the
back of a knife, tap the mint stems several times to bring
out their flavor. Bring the salted water and the mint
stems to a boil. Add the fava beans and simmer until
tender, 3 minutes. Drain, discard the mint stems and
cool.

Cut the ham into thin strips. Combine the ham, lettuce,
strips of mint, and fava beans. Whisk together the
mustard, olive oil and vinegar. Season with salt and
pepper. Toss the vinaigrette with the fava bean mixture
and serve immediately.

Preparing Fava Beans

Tuesday, April 29th, 2008

thegreenguide.com

The fava bean (or the broad bean) has been cultivated
from China to the Mediterranean Sea for thousands of
years, and is an integral part of those cuisines. The beans
are eaten as a fresh vegetable when picked early in the
season and as a dried bean when allowed to mature on
the vine. Fresh fava beans are a wonderful addition to
many spring and summer dishes. They are packed with
fiber and protein and are a good source of folate and
minerals like zinc, phosphorous, iron and magnesium.

To prepare fresh fava beans, break open each pod and
run your thumb along its fluffy interior; the beans will
easily pop out. The pods aren’t edible, so just add them
to the compost pile. Next, you have to remove the skins
of the beans. The skin can be bitter and a bit tough. If
you get very small pods, you can get away with cooking
and eating the beans with their skins intact; but most of
the time, you have to remove them. [Editor’s note: my
chickens like to eat the skins.]

To remove the skins, bring a large pot of salted water to
a boil. When the water comes to a full boil, add the fava
beans and cook them for approximately thirty seconds.
Drain the beans and cool them down. Next comes the
decidedly time-consuming process of peeling each bean.
There is a dark green, thick ridge on the rounded side of
the bean-starting there, pinch the skin and pull it open.

Once the skin opens a bit you can squeeze the bottom
and the bean slips out. I like to peel them right into a
bowl or storage container. Once the beans are peeled,
they are ready to enjoy.

A simple way to serve them is with melted butter, lemon
juice, and salt.

Grilled Fava Beans

Thursday, April 24th, 2008

From TheFoodSection.com
This recipe is a good way to by-pass the labor-intensive shelling and skinning of fava beans.

First season the raw beans generously with salt and toss with extra virgin olive oil. Place the pods on the grill and cook until blackened and soft. As the pods pop and blister on the outside, they steam within.

When they have sufficiently charred on both sides, remove the pods from the grill, let cool, and then pry them open to reveal the beans, which may be slipped from their thin skins or eaten whole, skin and all. The salty, meaty beans are as tasty as they are easy to prepare.

fava.jpg

Fava Beans and Pasta

Wednesday, April 16th, 2008

1 cup cooked, shelled and skinned fava beans
1 tablespoon olive oil
1 clove garlic, minced
1 tablespoon oregano, finely chopped fresh
1 cup chicken or vegetable broth
salt and pepper to taste
1/2 pound dried pasta
1/4 cup Parmesan cheese, grated

Saute garlic briefly in oil until light brown. Stir in oregano, then add 1/2 cup of the broth. Bring to a boil, season with salt and pepper, and add 1/2 cup beans. Simmer to blend the flavors, about 3 minutes.

Puree in blender with the remaining 1/2 cup broth until smooth. Return the sauce to the pan and add the remaining 1/2 cup favas. Simmer gently and taste for seasoning. Add salt and pepper. Add more broth if necessary to make sauce more liquid.

Serve over pasta with grated cheese.

About Fava Beans

Wednesday, April 16th, 2008

Fava beans (Vicia faba), also know as broad beans, faba beans, horse beans, field beans, tic beans, or habas are native to north Africa and southwest Asia, and extensively cultivated elsewhere.

Fresh fava beans are a fleeting seasonal spring treat. They are also, without a doubt, a labor intensive treat since they must first be removed from their outer pod and then, unless they are very small and tender, slipped out of the tough skin that enveops each bean. The easiest way to skin them is to blanch them in boiling water for a few minutes, then slit the skin with a knife or your thumb nail, and squeeze gently to slip the bean out. If that’s too much trouble for you, you can leave the shelled beans inside the skin, saute them in some olive oil, garlic, salt and pepper, and let each diner perform the final extraction of bean from skin with fingers and teeth.

Fava beans have a long tradition of cultivation in Old World agriculture, being among the most ancient plants in cultivation and also among the easiest to grow. It is believed that hey became part of the eastern Mediterranean diet around 6000 BC or earlier, along with lentils, peas, and chickpeas. They are still often grown as a cover crop to prevent erosion because they can over-winter and because as a legume, they fix nitrogen in the soil.

The beans can be fried, causing the skin to split open, and then salted and/or spiced to produce a savory crunchy snack. These are popular in China, Peru (habas saladas), Mexico (habas con chile) and in Thailand (where their name means “open-mouth nut”). In the Sichuan cuisine of China, broad beans are combined with soybeans and chili peppers to produce a spicy fermented bean paste called doubanjiang. In Egypt, shelled and dried fava beans are boiled then seasoned with oil, lemon, salt and cumin. In most Arab countries the fava bean is used for a breakfast meal called ful medames. Ful medames is usually crushed fava beans in a sauce although the Fava beans do not have to be crushed.

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