Mealtime Magic: Beans, Lentils & Tofu

Admit it. When you read the title, you didn't really want to read this post, did you? Nobody really uses tofu unless they're vegetarian, and lentils and beans are just for people too poor to afford "real" food, right?

That's what a lot of people think, although all three can be very healthy sources of protein, not just for vegetarians, but for people looking to reduce their impact on the planet, or lower the amount of calories and fat consumed. And they can be cooked and served in a variety of ways, as appetizers, soups, sandwiches, salads, main dishes, and sides. Here are just a few recipes excerpted from 250 Best Beans, Lentils and Tofu Recipes: Healthy, Wholesome Foods.

Teriyaki Rice Noodles with Veggies and Beans

2 c rice noodles
1 T olive oil
1 small onion, diced
1 c chopped carrots
1 c chopped celery
2 cloves garlic, chopped
2 c broccoli florets
1/2 c reduced-sodium teriuaki sauce
dash hot pepper sauce
1 c mixed beans, drained and rinsed (about 2 c)

Prepare rice noodles according to package directions. Drain and set aside.

In a large skillet, heat oil over medium heat. Sauté onion, carrots and celery until onions are softened, about 5 minutes. Add garlic and broccoli; cover and cook for 5 minutes. Stir in teriuaki sauce, hot pepper sauce, beans and rice noodles; cover and cook for 5 minutes.

Variation: To change the texture of this recipe, substitute couscous for the rice noodles.

Cider Baked Beans

2 c assorted dried beans
2 onions, finely chopped
3 stalks celery, peeled and thinly sliced
2 carrots, peeled and thinly sliced
2 large parsnips, peeled and thinly sliced
2 cloves garlic, minced
2 t chili powder
1 t salt
1 t cracked black peppercorns
4 whole cloves
1 cinnamon stick piece, about 2 inches
1 c apple cider or juice
1 c water
1/2 c maple syrup
2 T cornstarch, dissolved in 2 T cold water

Soak beans according to your preferred method. Drain and rinse and set aside.

In slow cooker stoneware, combine beans, onions, celery, carrots, parsnips, garlic, chili powder, salt, peppercorns, cloves, cinnamon, apple cider, water and maple syrup. Cover and cook on low for 10-12 hours or on high for 5-6 hours, until beans are tender.

In a bowl, combine dissolved cornstarch with 2 T hot cooking liquid from beans and stir until smooth. Gradually add up to 1/4 c hot bean liquid, stirring until mixture is smooth. Return mixture to stoneware and stir well until sauce thickens.

Disclosure: I received a complimentary copy of the recipe book to facilitate this post.