Brothy Beans (And Why They’re Good For You!)

2016 is the year I’ve resolve to add beans more frequently to my menu rotation. Fortunately, I found this recipe and each time it’s been a (tasty) success. I like to toss the beans on salads, in a bowl with diced avocado, or mixed with rice to complete the protein profile. I especially like using them along with whatever leftover greens I have to make a quick and filling soup. But the possibilities are endless for using more beans in my diet and it’s fun to add them to new dishes throughout my week!

Why beans? They’re a good source of plant based protein, iron, B vitamins, minerals, soluble fiber, phytonutrients and antioxidants. Adding beans to your diet may reduce cholesterol and regulate blood sugar too. Studies link a diet rich in beans to lower rates of breast and prostate cancer. Best of all they are satiating. They make a great meat substitute, which is all the more reason to try incorporating a meatless meal to your day (or, if that’s too much, try going meatless for one or two meals a week and build upon that.) Here’s the simple and delicious recipe for cooking beans…

Brothy Beans

Servings: 4–6

Ingredients

1 pound dried gigante, baby lima, cannellini beans, chickpeas, navy beans, black-eyed peas, black beans, etc. soaked in water overnight, drained

1 piece of kombu – kelp – optional

2 slices of Astragalus Root – optional

1 onion, halved

2 carrots, peeled, halved crosswise

2 celery stalks, halved crosswise

Sea salt

Freshly ground pepper

Olive oil (for drizzling)

 

Preparation

Place beans, kombu, Astragalus root slices, onion, carrots, and celery in a large pot and add cold water to cover by several inches. Bring to a boil, then reduce heat and simmer very gently until beans are cooked almost all the way through, about 1 hour. Season with salt and continue to cook, adding more water if needed to keep beans submerged, until tender (outside skin should still be intact), 45–60 minutes. Discard onion, carrots, and celery. Transfer beans and broth to a serving dish or a large bowl; season very generously with salt (start with 2 Tbsp.) and pepper and drizzle with oil.

When your beans are tender, take them off the heat and focus on the cooking liquid, doctoring it with good olive oil, salt, and pepper, tasting and seasoning it until the liquid itself is straight-up delicious.

Do Ahead: Beans can be cooked and seasoned 2 days ahead. Let cool; cover and chill. Reheat gently before serving.

Recipe courtesy of: Bon Appétit Magazine