Beans + Greens + Rice - BASICS Recipe
These recipes was developed by Quabbin Harvest board member Cristina Garcia. These delicious oats are made with ingredients that are part of our BASICS program, which offers pantry staples at very affordable prices.
BEANS + GREENS + RICE
Feed your family the BASICS
$1.53 per nourishing bowl!
Yield: 4 3/4-cup servings
(1/2 pound dry = 1 cup dry = 3 cups cooked)
Cost at Quabbin Harvest: 20 cents per serving
Canned black beans $1.15 per serving
Choose a soaking method to improve digestibility
Overnight Soak - Soak 1 cup of beans overnight in at least 4 cups of water, drain.
Pre-boil Soak - Bring 1 cup of beans to a boil in at least 4 cups of water, drain.
After soaking choose a cooking method
Stovetop - Rinse and bring beans plus 5-8 cups of water to a boil*, reduce to a simmer - the trick here is to use enough water and a large enough pot. Stir occasionally to keep beans from sticking. Add additional water if too much evaporates. Cooking times will vary from 1 - 1 1/2 hours. Salt the cooking liquid to taste during the last 1/2 hour. Beans will slowly absorb the flavor of the cooking liquid.
Slow Cooker - Rinse and add 5 cups of water plus 2 teaspoons salt*. Cook on low for 5-7 hours. Beans need to be fully submerged. Make sure to use an appropriately sized slow cooker, follow manufacturer directions for minimum fill.
*Optional aromatics: 1/2 an onion, garlic cloves, piece of celery, 1/2 a carrot, a piece of kombu, ginger or turmeric. Delicate herbs can be added during the last 1/2 hour.
Consider cooking beans at the beginning of the week and adding them to other meals. Store and reheat leftover beans in their cooking liquid.
Yield: 4 1/2-cup servings
Cost at Quabbin Harvest: $1 per serving
3 T extra virgin olive oil
1 bunch kale (approx.1 1/2 pound), stripped off the stem
3 garlic cloves, rough chopped or very thinly sliced
1/4 teaspoon salt to taste
1 T lemon juice
Stack kale, roll into a tube, slice across into 1” sections or tear into bite size pieces. Warm oil in a heavy pan. Add garlic, let sizzle, without browning, for about a minute before adding greens. Sprinkle in salt, stir occasionally, until greens have wilted. Add lemon juice and season to taste.
Short Grain Brown Rice
Yield: 4 1-cup servings
Cost at Quabbin Harvest: .33 per serving
Combine 1.5 cups rice and 2 3/4 cups water in a pot with a tight fitting lid, bring to a boil, reduce heat to a simmer, cover and cook for 45 minutes. Remove from heat and keep covered for an additional 10 minutes. Fluff with a fork before serving.
Or cook like pasta - Bring 10 cups of water to a boil, stir in rice and cook uncovered for 30 minutes or until tender. Strain and return rice to the pot, cover and allow to sit off the heat for 10 minutes. Fluff with a fork before serving.
Miso Tahini Sauce Salsa
Toasted Nuts or Seeds Gomasio
Tamari or Soy Sauce Fermented Vegetables
Ume Plum Vinegar Sour Cream or Yogurt
Hot Sauce Grated Cheese
Cristina’s Miso Tahini Sauce
Yield: 1 1/4 cup
(serving size 2 tablespoons)
Cost at Quabbin Harvest: .20 per serving
2 tablespoons lemon juice
6 tablespoons tahini
2 tablespoons white miso
1-2 garlic cloves, pasted*
2T - 1/2 cup water
Using a whisk, or an immersion or standard blender mix all ingredients together, thinning with water to desired consistency. Season to taste. Stores for up to three weeks in the refrigerator.
*To paste garlic, peel and smash each clove. Sprinkle with a generous amount of salt and work into a paste with a mortar and pestle. If you don’t have a mortal and pestle hold a chefs knife almost flat to a cutting board, blade facing away from you. Keep your dominant hand on the handle and the other pinching the top of the blade. With short strokes scrape and press the blade over the garlic, continue until a smooth paste.
Posted: to Recipes on Tue, Nov 24, 2015
Updated: Mon, Apr 18, 2016