Beans, beans, they make you start—
Your happy life begins today,
So eat your beans—for health, I say.
Here I go again, defending the lowly bean, and urging, cajoling, and even guilting my readers into eating their beans. Why? Because I am convinced that the wonderful and versatile and inexpensive and plentiful bean is one way to fix the diets of many Americans--if not the diets of the world. Beans, with their heaping doses of protein (soybeans, lentils, and garbanzos) and their generous quantities of fiber (all beans!), are an almost perfect food, rivaled only by garlic, cabbage, and yoghurt. See World's Healthiest Foods for the most complete and mind-blowing information about all kinds about beans (and other wonderful foods).
I keep harping on beans because so few Americans eat much in the way of beans anymore. The food that lacks glamor, that's cheap and, well, has explosive associations, has fallen from favor over the decades. But the facts remain, if you add beans to your diet, you will immediately improve your diet--and over time, your health.Not to mention that when times are tough, beans go a long way. So give beans a try. Make a once-a-week commitment to serving beans, and then increase as you are able.
Meanwhile, here IS a glamorous bean dish. I found this on the menu at more than one trendy eatery while on vacation in North Carolina recently. This is my version of the dish. Easy to make--just takes a little planning if you make it from dried beans. You can serve with any kind of relish or sauce you like. We have heirloom tomatoes ripe and ready as well as fresh basil, so that's what I used. Another fun fact is that these black-eyed pea croquettes are fabulous the next day, tucked in lunches--they travel well as long as the sauce is not applied until just before you eat them.
Black-eyed Pea Croquettes, a la WhatEye8.com
1 pound (2 cups) dried black-eyed peas
6 cups water to cook the black-eyed peas
4 cloves crushed garlic
2 tablespoon olive oil
1 teaspoon ground cumin
Ground black pepper to taste
2 eggs, beaten
1 cup panko (Japanese bread crumbs--or other bread crumbs or flour)
1/2 cup cornmeal for dredging
Olive oil for pan frying
- Cook the rinsed beans in a covered pot for 1 and a half hours, or until cooked. Drain and let cool. Mash the beans lightly--you still want to see some whole beans, but want enough mashed to make the mixture easy to handle.
- Sautee the garlic in the olive oil. Stir into the beans, along with cumin, pepper, and salt to taste.
- Add in the eggs and panko, adding extra panko if needed to bring the mixture to a nice texture that will hold its shape (up to about 1 and a 1/2 cups total).
- Form patties in your hands that are about 1/2 inch thick. Roll in cornmeal, and put into the frying pan with enough olive oil to coat the pan. Allow to fry for about five to seven minutes per side--until cooked through and lightly browned. Serve hot or chilled--these are good both ways.
Tomato Basil Salsa
Chop garden fresh tomatoes, fresh basil leaves (or cilantro, parsley, oregano, or mint), and any peppers you would like to add. Squeeze in lime juice, and add salt and pepper to taste. Mix and serve as a relish for the croquettes.