Bean Dishes

Moroccan Chickpea Stew

Serves 4-5


1 tablespoon olive oil
1 large onion, diced (2 cups)
½ teaspoon sea salt, divided
3 cloves garlic, minced

1 teaspoon cumin powder
1 teaspoon cinnamon powder
1 teaspoon coriander powder
½ teaspoon turmeric powder
½ teaspoon ginger powder

3 cups vegetable broth or water
1 medium sweet potato, cut into bite-size pieces
1 medium carrot, cut into bite-size pieces
3 cups cooked chickpeas (or 2 15-ounce can beans, drained)
4 tablespoons oat flour
1 tablespoon tamari
1 medium zucchini, cut into bite-size pieces
Parsley or cilantro and lemon wedge for garnish


    1. Heat olive oil in a cast iron pot. Add onions and ¼ teaspoon sea salt, and sauté onions until soft. Add garlic and all the spices and continue to sauté for a couple of minutes.
    2. Add vegetable broth, carrots, sweet potatoes, and bring to a boil. Cover and simmer for 20 – 25 minutes until the vegetables are soft.
    3. Add chickpeas, and continued to simmer for 15 minutes.
    4. Sprinkle 5 tablespoons of oat flour little by little and stir gently. Add ¼ teaspoon sea salt, tamari, black pepper. Adjust the flavor by adding more sea salt if needed.
    5. Add zucchini and simmer for 5 minutes. Garnish and serve warm over rice.

    Chef’s note: If you can’t find oat flour, just grind up rolled oats in a food processor or you can substitute with 2 tablespoons of arrowroot flour diluted with 2 tablespoons of water.


Ginger Baked Tofu

Makes 12 pieces, serves 4-5


1 block medium firm tofu (14 ounces)

2-2 1/2 tablespoons tamari
1 tablespoon toasted sesame oil
2 tablespoons rice vinegar
2 tablespoons fresh ginger, minced
1 tablespoon garlic, minced
1/4 cup water
Scallions for garnish


  1. Slice tofu into 12 pieces, divide into quarters, then divide each quarter into 3 slices. Arrange slices in a single layer on a plate lined with paper towels for at least 15 minutes to get rid of excess water.
  2. Heat oven to 375 F.
  3. Make marinade by combining tamari, toasted sesame oil, rice vinegar, fresh ginger, garlic, and water.
  4. Place tofu slices on an 8” x 6” oven dish, then pour the marinade over.
  5. Marinate for 10 minutes. Bake for 15 – 20 minutes, then flip tofu slices, bake another 10 – 15 minutes until golden.
  6. Serve with chopped scallions on top.

Savory Kidney Beans

Serves 4-6


1 cup dry kidney beans or 2 cups canned beans*
2 ½ cups water
2 inch piece of kombu
1 T sesame or olive oil
1 cup diced onions
½ cup diced carrots
¼ teaspoon sea salt
1 T shoyu or tamari


  1. If you are using dry beans, soak them overnight with 3 cups water.
  2. Drain the soaking water. Place the beans, water and kombu in the pressure cooker.
  3. Bring to a boil, skimming off any foam that arises.
  4. Place lid, secure it, and bring up to pressure.
  5. Turn flame to low and cook for 30 – 40 minutes until beans become tender.
  6. Remove from heat and allow pressure to come down naturally.
  7. In the meantime, heat oil in a large skillet over medium heat.
  8. Add onions and sauté until soft, approximately 2-3 minutes.
  9. Add carrots and sauté for 2 minutes.
  10. Drain kidney beans, reserving cooking water.
  11. Add kidney beans to the sautéed vegetables and ½ cup of the water the beans were cooked in (or tap or spring water if using canned beans).
  12. Bring to a boil, cover and simmer for 20 minutes, stirring occasionally. You may need to add more water if beans start to dry out.
  13. Add sea salt and shoyu or tamari, cover and simmer for 10 minutes.

* If using 2 cups canned kidney beans- drain the beans from the can, rinse them well, then add the beans to the sautéed
vegetables (step 11).

Mung bean patties

Mung Bean Patties

Makes 6-8 patties


1 cup mung beans
3 cups water
1 inch piece kombu
½ sheet nori, torn into small pieces
1 small onion, diced
pinch of sea salt
2 small or one medium carrot, minced
¼ cup finely chopped parsley
¼ cup diced black olives
2-3 T safflower or grapeseed oil for frying the patties
½ t umeboshi paste


  1. Rinse the mung beans and place in a pot with the water, kombu, nori, onion and a pinch of sea salt.
  2. Cover and bring to a boil over medium heat.
  3. Lower heat and simmer for 1 hour.
  4. Let cool 30 minutes in the refrigerator or ideally overnight.
  5. Mix in carrots, olives, umeboshi paste and parsley and form into patties.
  6. Heat oil in a skillet.
  7. Fry 3-4 minutes on each side until brown.
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Easy Red Lentils

Serves 4

Prep time:

5 minutes

Cooking time:

30 minutes


1 ½ cup red lentils
3 ¾ cup water
1 cup diced onions
2 t olive oil
¼ t sea salt


  1. Rinse and drain the red lentils and set aside.
  2. Place the olive oil in a pot and sauté the onions until clear.
  3. Add the lentils to the pot, then the water and salt.
  4. Bring to a boil over medium heat.
  5. Give the beans a gentle stir, then cover and then simmer for 25 minutes. You may need to stir occasionally so the beans do not stick to the bottom of the pot.
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