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Ethnic Beans and Legumes

Add European, Middle Eastern and Caribbean excitement to these pantry staples.

By Joanna Pruess

I used to think dried beans and legumes were solely the province of cold weather. The rest of the year, those cans and bags of beans, peas and lentils in my pantry were pretty much ignored. I have since changed my mind, and I am not alone.

Savvy chefs are creating dishes that, if homey, also appeal to food snobs, especially those seeking to eat more healthfully. Rather than adding beans as an afterthought, they use them in the center of the plate.

One appealing aspect of beans and lentils is they add substance without cholesterol to a wide range of soups, salads and side dishes. They are also high in minerals, “good” fats and fiber and are a colorful addition to salads and side dishes throughout the year. They add eye appeal and texture and, in many cases, can be used straight from the can with just a quick rinse rather than soaking them overnight.

Finally, the interest in slow cooking and comfort foods along with the rising popularity of crock pots have helped beans to gain in popularity. Talented chefs are taking advantage of a variety of dried beans and lentils to create dishes that are tasty and can be sold at prices that appeal to all customers, including those with limited food budgets.

Italian Black Beluga Lentils with Roasted Butternut Squash, Glazed Scallions, Ricotta Salata and Balsamic Drizzle

Yield: 8 pounds or 24 (1-cup) servings
Preparation time: 50 minutes
Shelf life: 2 days

This hearty combination of butternut squash and black lentils is so satisfying, customers will enjoy it as a side dish for simple grilled or roasted fare, or as a main course by itself.

For the roasted squash:

3 pounds peeled and seeded butternut squash, cut in 1-inch cubes
12 ounces light green parts of scallions, cut in 1½ lengths
1/3 cup olive oil
½ cup maple syrup
½ cup whole grain Dijon mustard
1 tablespoon dried thyme
½ tablespoon salt or to taste
Freshly ground black pepper to taste

For the lentils:

3 tablespoons olive oil
3 ounces onion, finely chopped
½ ounce minced garlic
1½ pounds black beluga lentils
3 bay leaves
1 tablespoon dried thyme
7 cups vegetable or chicken stock
12 ounces ricotta salata cheese, cut into ¼-inch cubes
¾ cup balsamic glaze
1/3 cup extra virgin olive oil
1 tablespoon fresh thyme leaves
¼ teaspoon salt or to taste
¼ teaspoon freshly ground black pepper

1. Preheat oven to 400 degrees F. Line a sheet pan or large roasting pan with aluminum foil.

2. Put squash cubes and scallions in a single layer on the pan, drizzle on the oil, and toss to coat evenly. Bake until squash is tender, about 30 minutes, turning occasionally.

3. Combine maple syrup, mustard, thyme, salt and pepper in a bowl; scrape over the squash, turning to coat evenly. Return pan to the oven for 10 minutes. Scrape into a large bowl.

4. Meanwhile, for the lentils, heat 3 tablespoons of oil in a large pan over medium heat. Stir in onion and cook until translucent, about 5 minutes. Stir in garlic, cook 30 seconds; add lentils, bay leaves and thyme, stirring to coat evenly. Pour in stock and bring to boil over high heat. Adjust heat so liquid is simmering, cover and cook until lentils are just tender, 25 to 30 minutes. Drain any liquid, remove bay leaves and transfer to the bowl with the squash.

5. Add ricotta salata, balsamic glaze, extra virgin olive oil and thyme leaves; season to taste with salt and pepper.

NUTRITIONAL DATA (per serving): Calories: 230; Cholesterol: <5 mg; Sodium: 510 mg; Fat: 10 g; Dietary Fiber: 4 g

Click here to view the ingredient cost worksheet for this recipe.

Harira: Moroccan Tomato-Chickpea Soup with Harissa-Yogurt Drizzle

Yield: about 24 (8-ounce) portions + 1 tablespoon yogurt topping
Preparation and cooking time: about 1½ hours
Shelf life: at least 1 week

This fragrant soup, with its warm spices, vegetables and abundant amounts of cilantro and parsley, hails from Morocco. It is popular as a way to break the fast at sunset during Ramadan, and there are both vegetarian (as this one is) and meat versions. This recipe is adopted from one given to me by Moroccan-born Igal Shetrit of Riverdale, New York. I added the yogurt-harissa drizzle.

1/3 cup olive oil
1 pound, 2 ounces yellow onion, finely chopped
1½ ounces garlic, finely chopped
6 quarts flavorful vegetable stock
1 pound, 4 ounces celery including leaves, finely chopped
12 ounces carrots, peeled and diced
10 ounces parsnips, peeled and diced
5 cups chickpeas, rinsed and drained
2½ cups tomatoes (about 3 large), peeled, seeded and puréed
½ cup canned tomato paste
1½ tablespoons ground ginger
1 tablespoon ground turmeric
1½ teaspoons ground cinnamon
¾ cup red lentils, washed and picked over
2 tablespoons salt
1½ teaspoons ground black pepper
2½ ounces (1¼ cups) flat-leaf parsley with coarse stems removed and finely chopped
2½ ounces (1¼ cups) cilantro with coarse stems removed and finely chopped

For the topping:

1 (16-ounce) container Greek-style yogurt
¼ cup extra virgin olive oil
2½ to 3 teaspoons harissa paste, or to taste
½ ounce minced garlic
Sea salt

1. In a large stock pot, heat the oil over medium heat. Stir in onion and sauté until translucent and lightly colored, 3 to 5 minutes; stir in garlic and cook for 1 minute. Pour in the stock; add celery, carrots and parsnips; bring to a boil and cook until vegetables are tender, about 10 minutes.

2. Stir in chickpeas, tomatoes, tomato paste, ginger, turmeric, cinnamon and lentils. Add salt and pepper to taste and simmer for 30 minutes. While soup simmers, stir together the topping ingredients: yogurt, olive oil, harissa paste, garlic and salt.

3. Stir in parsley and cilantro and serve each bowl with a large dollop of the harissa-flavored yogurt.

NUTRITIONAL DATA (per serving): Calories: 160; Cholesterol: 0 mg; Sodium: 390 mg; Fat: 4.5 g; Dietary Fiber: 6 g

Click here to view the ingredient cost worksheet for this recipe.

Caribbean Sweet Potato, Shrimp and Black Bean Salad with Banana Chutney Vinaigrette

Yield: 8 pounds or 24 (1-cup) servings
Preparation time: 50 minutes
Shelf life: 2 days

The sunny flavors and colors of the Caribbean come alive in this vibrant salad that can be modified for vegetarians with the omission of the shrimp. The banana chutney, without the addition of the oil and lime juice, is a tasty condiment for grilled pork chops.

6 ounces peeled firm, ripe bananas, cut into chunks
1½ ounces peeled and thinly sliced yellow onion
¼ cup apple cider vinegar
1/3 cup firmly packed light brown sugar
1 tablespoon grated fresh ginger
1 tablespoon yellow raisins
1 tablespoon golden rum
1 ounce minced garlic, divided
¼ teaspoon minced Scotch bonnet pepper or hot sauce to taste
2 pounds peeled and deveined large shrimp
2 pounds peeled sweet potatoes cut into ½-inch cubes
1 pound diced red and/or yellow bell peppers
8 ounces scallions, including green parts, thinly sliced
6 cups rinsed and drained canned black beans
½ cup fresh lime juice
1½ tablespoons Dijon mustard
11/3 cups canola oil
Salt
Freshly ground black pepper
Romaine leaves, to garnish (optional)

1. For the banana chutney: In a large non-reactive pot, combine bananas, onion, vinegar, brown sugar, ginger, raisins, rum, half of the garlic and the minced Scotch bonnet pepper. Bring to a boil over medium heat, stirring frequently, and then adjust the heat down and simmer until most of the banana has dissolved and the mixture is thick, 20 to 30 minutes. Remove and set aside to cool.

2. Gently boil shrimp until just cooked through; drain, cut into thirds and add to a large bowl. Steam sweet potatoes until tender, cool, and add to the bowl along with the bell peppers, scallions and black beans.

3. In a large bowl, stir together 2 cups of the banana mixture with the lime juice, mustard and remaining garlic. Whisk in the oil and pour over the salad ingredients; season with salt and pepper to taste. Cover and chill at least 2 hours, stirring occasionally. Serve on a bed of small romaine leaves, if desired.

NUTRITIONAL DATA (per serving): Calories: 290; Cholesterol: 65 mg; Sodium: 410 mg; Fat: 17 g; Dietary Fiber: 4 g

Click here to view the ingredient cost worksheet for this recipe.

Joanna Pruess is a regular contributor to Specialty Food Magazine.

This article was featured in the April 2011 issue of Specialty Food Magazine. See other articles in this issue at: April 2011 Specialty Food Magazine.