By: Nava Atlas
Grains and beans are the mainstays of a sound meatless diet. Rich in vitamins and minerals, they are also excellent low-fat, high fiber protein sources. Once regarded as "poor man's food," these staples have become downright trendy.
Whether vegetarian or not, everyone seems interested in increasing their intake of this dynamic duo in their diet. But if you're often in a hurry to get food on the table and think you can't take advantage of traditionally long-cooking grains and beans, there is an alternative. I'd rather see health-conscious folks use good-quality canned beans than shy away from them altogether. The biggest disadvantage to using canned instead of cooked-from-scratch beans is the sodium content. So do rinse away that salty brine they're packed in; that can eliminate about 40% of the sodium. It's nice to know that natural food stores carry organic jarred and canned beans.
As for grains, every supermarket carries quick-cooking brown rice, a great all-purpose grain. It's not nearly as aromatic and deliciously chewy as long-cooking brown rice, but it's done in a snap. Other quick-cooking grains available at natural food stores include cous cous, bulgur, quinoa, and rolled versions of many grains, including wheat, rye, and others.
The following duo of recipes provides proof positive that a satisfying, multi-component meal can be made in under 25 minutes. Serve with warm pita breads and a simple green salad (give it a Greek twist with a touch of crumbled feta cheese and a few black olives), and it's practically a feast!
LEMON-DILL RICE
Serves 6 to 8
6-serving portion quick-cooking brown rice
1 tablespoon soy margarine or olive oil
Juice of 1 lemon
1/4 cup chopped fresh dill
1 scallion, minced
Salt and freshly ground pepper, to taste
1. Cook the rice following package directions.
2. When it's done, stir in the remaining ingredients, cover, and set aside until needed.
Calories: 147
Total fat: 2
Protein: 3 g
Carbohydrate: 28 g
Cholesterol: 0 g
Sodium: 1 mg
HUMMUS
This classic Middle Eastern dip is meant to be scooped up with warm pita bread. Tahini, or sesame paste, is essential to its characteristic flavor and is readily available at natural food stores.
l-pound can chickpeas, drained and rinsed
1/4 cup tahini (sesame paste)
1/4 cup water, or as needed
1 clove garlic, crushed, or 1/2 teaspoon garlic powder
Juice of 1 lemon
l/2 teaspoon ground cumin
Salt and freshly ground pepper, to taste
Paprika for garnish
1. Combine all the ingredients except the last 2 in the container of a food processor. Process until smoothly blended, adding small amounts of water if necessary. The consistency should be that of a thick dip.
2. While the mixture is still in the processor, season it to taste with salt and pepper, pulsing the processor on and off to mix. Transfer the mixture to a serving bowl and dust the top with paprika.
Calories: 133
Total fat: 5 g
Protein: 5 g
Carbohydrate: 16 g
Cholesterol: 0 g
Sodium: 132 mg
A note from The Natural Connection:
Nava's cookbooks are available through The Natural Connection's Bookstore.
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