A long time ago in a galaxy far, far away… it was actually in the same galaxy but it was a long time ago when I entered adulthood, I had my first encounter with that appetizer epiphany, the layered bean dip. Back then, tortilla chips were simply dunked in either canned or bottled salsa until everyone started making nachos. The problem with nachos was that you could never get the perfect bite. Sometimes it was just cheese, sometimes just sour cream and a little salsa, sometimes just guacamole and a single olive slice. Or in the worst case scenario, just a naked chip without any topping. Until someone created that multi-layered bean dip. Every bite contained a little refried beans, sour cream, guacamole, salsa, cheese and olives! Of course, creating the perfect layered bean dip either requires a commercial refrigerator that can accommodate a half-sheet or even quarter-sheet baking sheet or you’ll be left with the inevitable consequences of simply using a standard 9” x 13” baking pan – a miniscule triangle of tortilla chip that invariably breaks leaving the rest of the tortilla chip buried in that bean dip goodness…
Why Beans?
Beans are one of my favorite foods as they are not only versatile functioning as both the main ingredient in some recipes as well as a supporting ingredient in other recipes but you can also find them, dried, canned or even frozen. And nutritionally speaking, they are a powerhouse providing adequate dietary fiber, low glycemic index carbohydrates (they don’t immediately raise your blood sugar) and are a good source of protein, especially when combined with other plant proteins like wheat and sesame.
And beans come in all colors and shapes from the vibrant green of the Pisum (peas) and Glycine (edamame) genus to the reds, blacks, pinks and whites of the Phaseolus genus. They range in size from the large Vicia genus (fava beans) and lima beans down to the small Vigna genus (azuki and mung beans) and prep time for the dried variety ranges from no soaking at all for the Lens genus (lentils) to at least a 7-day soak for the Lupinus genus (lupini beans).
So, if you forgot to soak or have no time to pre-soak then boil dried beans, simply reach for a bag of frozen beans. Electricity out? Then grab your can opener and open a can of beans. My first bean epiphany was actually well before sampling that layered bean dip. It occurred in home economics class in the 7th grade. Ms. Chang had everyone toast an English muffin that was topped with Campbell’s BBQ Beans (I don’t think Campbell’s makes this product anymore) which was topped with shredded cheese and a single piece of raw bacon and broiled until the bacon sizzled. I’m not sure if I enjoyed this creation simply because I made it or because it was something Mom would never serve us as the bacon drippings went directly into the beans – Mom always drained cooked bacon on paper towels.
Beans as a Spread
Since it’s a lot easier to store a standard container of bean dip instead a baking sheet, I now add all ingredients to the refried beans instead of layering my dip. Because this bean dip is vegan, I also include it as my lunchtime or dinnertime faire as part of my shojin ryori cuisine for 49 days after the passing of an immediate family member. And because it’s all canned, bottled or dried ingredients, it only takes about 5 minutes to create… unless you add the optional fresh ingredients.
Bean & Olive Spread
Two 16 oz cans fat free refried beans
One 4 ¼ oz can chopped olives
One 4 oz can roasted, diced green chiles
1 tbsp chili powder
1 tsp ground cumin
1 tbsp dried cilantro
1/8 tsp garlic powder
1/8 tsp onion powder
2 tsp smoked paprika
Fresh ground black pepper to taste
¼ cup salsa verde (I use Herdez)
Hot sauce to taste (optional)
Mix all ingredients in a large mixing bowl until all ingredients thoroughly incorporated. Makes about 6 cups.
Serve with crackers, chips or sliced baguettes or use as a healthy sandwich spread. Options include adding diced fresh tomatoes, cooked brown rice or barley, fresh cilantro or roasted diced jalapenos.
Use in place of usual sandwich spreads (mustard, mayonnaise, ketchup) with sliced grilled chicken breast or pork tenderloin with sautéed peppers for a “fajita” sandwich in a sliced baguette – the beans function as a “glue” to hold other sandwich ingredients inside of your sandwich instead of squishing out with the first bite.
The next recipe also uses canned beans though the garlic, onions and spices are cooked so it requires a little more time. It incorporates warm, savory spices like cumin, coriander, sumac, allspice and cinnamon as well as pomegranate molasses (R. Fields carries this product) so it has traditional Middle Eastern flavors.
Red Kidney Bean Dip
2 tablespoons olive oil (not extra-virgin)
1 large onion, finely diced
3 fat cloves garlic, minced or grated
2 cans kidney beans, drained
2 tbsp tomato paste
2 tsp pomegranate molasses
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground cinnamon
1/2 tsp sumac
1/8 tsp ground allspice
1/4 cup dried cilantro
Salt and freshly ground black pepper
Heat the oil and cook the onion and garlic until soft and golden. Add the kidney beans and stir in the tomato paste, pomegranate molasses and spices and cook for a few minutes.
Take the pan off the heat and when it has cooled a little, process the mixture in a food processor or with a stick blender until it is a coarse puree. Refrigerate before serving as a dip or as a sandwich spread. Makes about 3 cups.
And for those who are worried about the “musical” side effects after consuming beans… just blame the dog… or your spouse…
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