Get the Salt Out (41 page)
Authors: C.N.S. Ph.D. Ann Louise Gittleman
260
Use hot spices to liven up bland beans.
That’s what the American Heart Association does in this recipe from its
Low-Salt Cookbook. One Salt Shaker.
VEGETARIAN CHILI
1 cup dry kidney beans
3 tablespoons vegetable oil
2 cups chopped onions
2 cups chopped green bell peppers
2 garlic cloves, minced
1 cup no-salt-added canned tomatoes, chopped
1 cup bulgur wheat
1½ tablespoons chili powder (or to taste)
¼ teaspoon cayenne
½ teaspoon freshly ground pepper
2 tablespoons ground cumin
1 tablespoon fresh lemon juice
Soak the beans overnight in 3 cups of water. Drain the beans and place them in a large saucepan. Add 3 cups of fresh water
and cook, uncovered, 1½ hours, or until tender. Drain, rinse, and set aside.
In a large saucepan or Dutch oven, place the oil, onions, green bell peppers, and garlic. Sauté 8 to 10 minutes, or until the vegetables are soft. Add the tomatoes, 2 cups of water, and the bulgur. Simmer 45 to 60 minutes.
Add the cooked kidney beans and the remaining ingredients and cook an additional 10 minutes. Serve hot.
Serves 6.
261For convenience when you’re in a hurry,
use canned beans. Just be sure to discard the salty liquid in the can and rinse the beans well with water. Taking a couple of minutes to do these two things sends much of the refined salt down the drain.
One Salt Shaker.
262Better yet, use very-low-sodium or salt-free canned beans.
Here are two brands worth noting: American Prairie, which makes organic canned beans that are low in sodium, and Eden, which makes organic canned beans that have no salt added. Both brands are available in natural food stores.
One Salt Shaker.
BONUS TIP:
Don’t be afraid to add a few dashes of your own unrefined salt. It often helps with the digestion of beans.
263Make refried beans at home without the salt
by mashing canned pinto beans with a broth, heating them, and adding spices of your choice like cayenne pepper, coriander, and cumin. Refried beans made this way are especially tasty when mashed with a flavorful broth such as the Garlic Broth in tip 167. Here’s a dressed-up version of Refried Beans developed by Holly Sollars, a former demonstration chef from Canyon Ranch health resort.
One Salt Shaker.
REFRIED BEANS
¼ onion, minced
¼ cup green chiles, diced
1 garlic clove, minced
2 teaspoons fresh cilantro leaves, finely minced (optional)
⅛ teaspoon ground cumin
½ teaspoon dried oregano leaves
Mr. Spice Tangy Bang! sauce to taste (optional) [see tip 289]
1 (15-ounce) can pinto beans, drained and rinsed (no-salt-added beans preferred)
¾ cup Garlic Broth [see tip 167]
½ medium tomato, diced
Sauté all the ingredients except the beans, Garlic Broth, and tomato for 4 to 5 minutes. Blend the beans and Garlic Broth in a food processor or blender or mash them with a potato masher, then add them to the sautéed vegetables. Add the tomato, and cook for another 5 minutes.
Makes about 2 cups.
