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Macrobiotic Bean Recipes
10 February 2017

Macrobiotic Bean Recipes

The following macrobiotic bean recipes were prepared to give you an idea of how to incorporate beans into your diet in a healthy and easy way. The recipes come from Susan Waxman, acclaimed chef and macrobiotics expert at the Strengthening Health Institute. To enroll in one of her detailed courses, please visit our Programs.

Macrobiotic Bean Recipes

Canned Beans

Don’t forget that it is completely acceptable to use canned beans in place of cooking dry beans to save yourself some time. I like using the Eden brand, readily available in many grocery stores. This brand is organic, unseasoned, and the can contains no BPA’s.

Italian-Style White Beans and Greens

Serves 4 to 5

Ingredients

1½ to 2 cups cooked cannelloni beans

4 cups chopped broccoli rabe, stems separated from the flowers and leaves.

2 to 3 tablespoons olive oil

¾ teaspoon sea salt

¾ cup water or bean cooking liquid

1 to 2 cloves of garlic, sliced thin or left whole

Red pepper flakes, to taste

Preparation

Gently heat 2 tablespoons of olive oil in a cast iron or sauté pan.

Add the stems of the greens and begin to sauté.

Put in a bit of liquid, the garlic and a good pinch of pepper flakes.

Add the flowers, the leaves and a pinch of salt.

Cover the pot and simmer for a minute.

Add the beans and the additional salt. Gently fold to blend all of the ingredients and simmer for 5 minutes.

Add a drizzle of olive oil and continue to simmer for another 2 to 3 minutes.

Variation

Use broccoli or escarole in place of the broccoli rabe.

Refried Beans

Serves 4 to 6

Ingredients

4 cups pre-cooked pinto or turtle beans

2 medium onions, diced

2 tablespoons extra virgin olive oil

Water and/or bean cooking liquid

1½ to 2 teaspoons sea salt

1 to 2 scallions, sliced thin

Chopped cilantro, sliced jalapeño or cayenne pepper, optional

Preparation

Heat the olive oil in a deeper skillet or saucepan.

Add the onions and begin to sauté.

When the onions begin to sweat, add a pinch of sea salt and 2 or 3 tablespoon of water or bean cooking liquid. If you are using fresh peppers, add them at this time.

Continue sautéing until the onions become translucent.

Add the beans and the rest of the sea salt.

Fold to blend the seasoning,

Place a flame deflector under the pot, lower the flame and simmer for 10 minutes.

Use the back of a wooden spoon to mash the beans to your desired texture.

Garnish with chopped cilantro and scallions.

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