23 November, 2013
slow-cooked sprouted bean chili
Here is a recipe for a simple vegetarian chili using sprouted great northern beans that were slow cooked one day before the chili was made. Sprouting reduces the cooking time and adds nutrients and soluble fiber to the beans. Although I could have used conventional cooking for this, I preferred slow cooking since it makes the beans very flavorful and allows me to monitor the texture for completeness.
I used home-made tomato paste since all commercially available paste is sold in cans lined with plastic, leaching chemicals into the paste. I was surprised that it is very easy to make, just add an hour to the preparation time.
Soaked beans overnight and transferred to a sprouter. For more information on how I sprout, see this link:
Sprouting time: 48 hours. I washed the sprouts once after 24 hours and returned them to the sprouting container.
I transferred the sprouts with 1/2 cup of water to a crock pot. This is how it looks after 4 hours in the slow cooker (at low setting).
I added some salt to the beans and stored in the fridge for a day. The general advice given by slow cooker experts is not to leave slow cooked beans at room temperature for more than 2 hours.
The chili preparation takes 2 hours, including the time taken for making the tomato paste.
Home made tomato paste:
Roma tomatoes- 5
olive oil- 2 tsp.
salt- 1/4 tsp.
* Cut tomatoes into quarters and cook in a closed pot with some salt in order to soften them.
* Use a colander and a spoon to mash the cooked tomatoes and strain to remove the peel and seeds.
* Add olive oil and keep on low heat till desired consistency is achieved.
beans- 2 cups (approx.)
garlic- 2 cloves
red chili powder- 1/2 tsp.
cumin powder- 1/2 tsp.
salt- to taste
canola oil- 1 tbsp.
turmeric powder- 1/4 tsp.
spices (parsley flakes, basil, ground black pepper)- sprinkled
parmesan cheese- for garnish
* In a big pot, add oil and saute onion, garlic with turmeric powder and salt.
* Add tomato paste and the beans, chili powder, all the spices and allow flavors to blend while stirring occasionally on low heat. This takes the most time, about 30 minutes.
Serve warm with grated cheese.
The sprouting makes it so easily digestible, there is no discomfort that is associated with consuming the beans! Kids will love it.
* Vegetables such as bell pepper, zucchini may be added for making it a more complete meal.