26 Jun Brown Beans and Garlic Scape Hummus
Beans Beans Beans!
Dried beans are part of the legume family (also known as “pulses”) which also includes peas, lentils and even peanuts. They are an ideal all-season food; great for soups, salads, casseroles and especially chili! They are nutritious, inexpensive and versatile.
Beans are an excellent, inexpensive low fat meat alternative; providing protein, fibre, B vitamins and iron.
Cooking Dried Beans
Cooking beans takes a bit of planning. You need to start the day before:
- Pick through the beans and discard any bad ones.
- Soak them in water overnight (5 cups of water for every cup of beans). Drain and rinse thoroughly.
- In a large pot, cover beans with water. Bring to a boil for a few minutes. Reduce heat and simmer until soft (1 – 2 hours)
- To reduce boiling time, boil the beans for 2-3 minutes before soaking overnight.
- To further reduce boiling time, use a pressure cooker to boil the beans.
- If you can’t have a pot cooking for 1-2 hours, cook beans in a slow-cooker for 6-8 hours.
Brown Beans and Garlic Scape Hummus
Hummus is a great food to have on hand. Spread some in a wrap with leftover salad for a quick lunch to pack. Have it on crackers, or as a veggie dip. It’s delicious, packed with protein and fibre and very versatile.
Two myths about hummus:
- It is difficult to make. WRONG! All you need is a blender (bullet, stick blender, food chopper) or food processor.
- You need to use chick peas. WRONG again! You can make hummus with any kind of dried bean. It’s fun to experiment. The recipe below uses the beans from the Eat Local Muskoka Food Box. (I’m calling them Brown Beans). We’re even using the garlic scapes instead of mature garlic cloves.
Brown Bean and Garlic Scape Hummus
- 2 cups cooked beans (reserve cooking liquid)
- Juice of 1 lemon (more or less to taste)
- 2 tbsp. olive oil
- 3 tbsp. Tahini (sesame butter – optional)
- 2 tsp ground cumin
- 3 – 5 garlic scapes (when in season; 1 – 2 cloves of garlic when not available)
- Salt to taste
Other spices for added flavour (try chipotle, paprika, parsley)
- Place ingredients in a blender or food-processor)
- Blend until smooth scraping down the sides when necessary.
- If the mixture is too dry, blend in the reserve bean water.
- Garnish with finely-chopped garlic scapes.
- Chill well before serving
Denise Jordan – Farmer @ Eat Local Muskoka