Hanger Steak with Charmoula

Ingredients

2 cups shelled fresh or frozen cranberry beans (12 ounces)
4 thyme sprigs
3 garlic cloves, smashed
salt and freshly ground black pepper
1 packed cup flat-leaf parsley leaves
1/2 packed cup cilantro leaves
2 tablespoons fresh lemon juice
3/4 cup extra-virgin olive oil, plus more for brushing
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1 pound oyster mushrooms, thickly sliced
1 cup beef broth
2 pounds trimmed hanger steak
2 Italian frying peppers, thickly sliced

Method

  1. In a large saucepan, combine the beans with the thyme and 2 of the garlic cloves. Cover with water and simmer over moderate heat until the beans are just tender, about 25 minutes. Season with salt and black pepper and let cool slightly in the liquid.
  2. in a food processor, combine the parsley, cilantro and the remaining garlic clove and pulse until chopped.
  3. Add the lemon juice and 1/2 cup of the olive oil and puree until smooth. Scrape the charmoula into a bowl. Stir in the ground coriander and cumin and season with salt and pepper.
  4. In a large skillet, heat the remaining 1/4 cup of olive oil until shimmering. Add the oyster mushrooms, season with salt and pepper and cook over moderately high heat, stirring occasionally, until browned, about 10 minutes.
  5. Drain the beans. Discard the thyme and garlic. Add the beans and beef broth to the mushrooms and cook over moderate heat until the liquid has nearly evaporated, about 15 minutes. Keep warm.
  6. light a grill or preheat a grill pan. Generously season the steak with salt and pepper and brush with olive oil. Brush the peppers with oil. Grill the steak, turning occasionally, until lightly charred all over and medium-rare within, 10 to 12 minutes.
  7. Transfer the steak to a work surface and let rest.
  8. Grill the peppers until softened and lightly charred, about 5 minutes.
  9. Slice the steak across the grain and serve with the cranberry beans, mushrooms, grilled peppers and charmoula.

Makes 4 servings.

Source: Chef Mourad Lahlou

Three-bean Dal

Ingredients

1 cup yellow split peas (7 ounces)
Kosher salt
3 tablespoons canola oil
2 tablespoons minced fresh ginger
2 large garlic cloves, minced
1 jalapeno, seeded and minced
1 teaspoon cumin seeds
1/2 teaspoon cayenne pepper
1 small tomato, chopped
1 tablespoon tomato paste
3/4 cup heavy cream
2 tablespoons unsalted butter
1/2 cup water
1 (15-ounce) can chickpeas, drained and rinsed
1 (15-ounce) can red kidney beans, drained and rinsed
Basmati rice and warm naan, for serving

Method

  1. In a medium saucepan, bring 6 cups of water to a boil.
  2. Add the split peas and a generous pinch of salt and boil until just beginning to break down, about 50 minutes. Drain well.
  3. In a large, deep skillet, heat the oil. Add the ginger, garlic, jalapefio, cumin and cayenne and cook over moderate heat until softened, about 6 minutes.
  4. Add the tomato and tomato paste and cook until the tomato is slightly broken down, about 5 minutes.
  5. Add the cream, butter and water and bring to a boil. Stir in the yellow split peas, chickpeas and kidney beans and season with salt. Simmer over low heat until thickened, about 15 minutes.
  6. Serve with basmati rice and naan.

Makes 4 to 6 servings.

Source: Chef Vikram Sunderam

Roasted Lamb with Broad Bean Sauce

Ingredients

1 cup cooked fresh broad (lima) beans
2 cloves garlic
1/2 cup grated parmesan cheese
about 1/2 cup olive oil
rosemary sprig
4 fresh sage leaves
1 leg of lamb, about 1 kg
salt and pepper

Method

  1. Preheat the oven to 375°F/190°C.
  2. Pound the beans to a smooth paste with 1 clove of garlic, cheese and half the oil.
  3. Put the other clove of garlic, rosemary, sage and remaining oil into an ovenproof casserole. Cook gently on top of the stove for 5 minutes.
  4. Add the lamb and brown on all sides. Season with salt and pepper, then roast for 1-1/2 hours, turning and basting the meat occasionally.
  5. When the meat is done, transfer to a serving dish and keep warm.
  6. Put the bean puree into the juices in the casserole, stir and heat through. Pour into a sauce boat and serve with the lamb.

Makes 4 servings.

Source: The Complete Italian Cookbook

Hummus with Greek Salad

Ingredients

Hummus
Makes 4 cups

2 (15-1/2-ounce) cans garbanzo beans, rinsed and drained
1 large garlic clove, mashed
1 small jalapeho chili, seeded and coarsely chopped
2 tablespoons plus 1-1/2 teaspoons tahini
1/4 cup freshly squeezed lemon juice
juice of 1 lime
1 teaspoon agave nectar
1/4 cup coarsely chopped fresh cilantro
1-1/2 teaspoons ground cumin
pinch of cayenne pepper
1/2 teaspoon salt
1/3 cup extra-virgin olive oil

Yogurt Dressing
Makes 3 cups

1/4 cup freshly squeezed lemon juice
1/4 cup white balsamic vinegar
1 shallot, minced
2 tablespoons whole-grain Dijon mustard
2 tablespoons agave nectar
2 tablespoons chopped fresh oregano
1/4 teaspoon salt
pinch of freshly ground black pepper
1/2 cup expeller-pressed canola oil
1/2 cup extra-virgin olive oil
1-1/2 cups Greek-style plain yogurt

Greek Salad

1/4 cup thinly sliced cucumber
1/4 cup thinly sliced red onion
1 cup cherry tomatoes, halved
1/4 cup Kalamata olives, pitted and quartered
1/4 cup crumbled feta cheese
6 tablespoons chopped mixed fresh herbs, such as parsley, oregano, and basil
4 pita bread rounds, each cut into 6 wedges, warmed

Method

  1. To make the hummus, place the beans, garlic, jalapeno chili, tahini, lemon juice, lime juice, agave nectar, cilantro, cumin, cayenne, and salt in a food processor and blend until it is a smooth paste.
  2. Add the olive oil slowly in a thin stream and blend until smooth and well combined.
  3. Transfer to a bowl. Store in the refrigerator for up to 3 days.
  4. To make the yogurt dressing, combine the lemon juice, vinegar, shallot, mustard, agave nectar, oregano, salt, and pepper in a blender. Blend for 30 seconds on low speed and then turn the blender to medium speed. Slowly drizzle in the oils and blend until the mixture is emulsified and thick, like mayonnaise.
  5. Transfer to a bowl and whisk in the yogurt. Store in the refrigerator for up to 4 days.
  6. To make the Greed salad, mix the cucumber, red onion, cherry tomatoes, and olives with 1/4 cup of the Yogurt Dressing.
  7. To serve, put 2 cups hummus on a plate.
  8. Top the hummus with the Greek salad.
  9. Sprinkle with the crumbled feta and herbs. Serve with the warm pita.

Makes 4 to 6 servings.

Source: True Food

Santa Fe Eggs

Ingredients

1 cup dried black beans
4 cups water
1 lb whole plum (Roma) tomatoes, chopped
1/4 cup chopped green chilies
3 teaspoons chili powder
3/4 teaspoon ground cumin
1/2 teaspoon unsweetened Dutch-process cocoa
3 tablespoons chopped fresh cilantro (fresh coriander)
1/4 teaspoon ground cayenne pepper
4 eggs
1/4 cup grated reduced fat cheddar cheese
2 tablespoons chopped green (spring) onions, green and white parts

Method

  1. In a large pot over high heat, combine the beans and water and bring to a boil. Reduce the heat to medium and cook for 1 hour, skimming away the gray foam that appears. Drain well.
  2. In a large nonstick frying pan over medium heat, combine the beans, tomatoes, chilies, chili powder, cumin and cocoa. Bring to a boil, reduce the heat to medium-low and simmer until the mixture thickens, about 15 minutes.
  3. Stir in the cilantro and cayenne.
  4. One at a time, break the eggs into a small bowl and carefully slip on top of the simmering liquid. Cover and poach the eggs until they are just cooked, about 7 minutes.
  5. Remove from the heat, sprinkle with the cheese, cover and let stand for 1 minute.
  6. To serve, divide among 4 individual bowls. Top each with an equal amount of the onions.

Makes 4 servings.

Source: Cooking for Healthy Living