Nutrition and Eating

Video Cooking Demo: Beans, Beans the Magical Fiber

On November 6, 2013, the TriHealth Fitness and Health Pavilion's monthly cooking demonstration featured beans as the key ingredient.

Cooking enthusiast Pamela Baird of TriHealth Seniority was the special guest. Pamela teaches cooking classes at Jungle Jim's. TriHealth Dietician Kathy Haugen also participated, along with TriHealth intern and UC student Jodi Finchum.

Recipes in this Demo

All of the following is written by Pamela Baird


Southern Caviar (ok it’s called Texas Caviar, but I claim the great state of Tennessee in my roots) — great for parties because it contains no mayonnaise or sour cream

Hummus from white beans instead of black beans

Try edamame for a chance of pace

Served w/carrots & celery instead of chips

Pasta with beans and roasted vegetables (onions, eggplant, zucchini, peppers) — switch up the vegetables and instead of roasting, you can sauté and toss all in the same skillet

Texas Caviar

Mix all of the following in a large bowl

  • 1/2 sweet yellow onion, chopped
  • 1 green bell pepper, chopped
  • 1 red or orange bell pepper, chopped
  • 1 bunch green onion tops, chopped
  • 1 jalapeno pepper, minced (or 2 if you like a little more zing)
  • 1 tablespoon garlic paste (smashed)
  • 1 pint grape or cherry tomatoes, quartered
  • 1—15 oz. can black beans, drained
  • 1—15 oz. can black-eyed peas, drained 

Whisk together in a small bowl:

  • 2 tablespoons olive oil
  • Juice of 1 (or 2) limes
  • Salt & pepper to taste
  • Pinch to 1/4 teaspoon Cumin 

Pour dressing over ingredients and toss to coat

Taste best if chilled for at least 2 hours

When ready to serve top with chopped) Cilantro (to taste)

Serve with chips or as a side to grilled chicken

White Bean Hummus

  • 1—15 oz. Cannellini beans or Great Northern beans, drained
  • 1/3 to 1/2 cup olive oil
  • 2 or 3 peeled garlic cloves
  • 1/8 (2 tablespoons) to 1/4 cup lemon juice
  • 1/4 to 1/2 teaspoon cumin
  • 2 tablespoons parsley chopped
  • Pinch to 1/8 teaspoon cayenne pepper
  • Salt & pepper to taste 

*** Give edamame a chance, swap it for the white beans or the more traditional chickpeas/garbanzo beans — use a bag of frozen

In a saucepan over low heat, warm olive oil and garlic cloves

In a food processor on pulse setting, blend beans, lemon juice, cumin, parsley — just until blended.  Add the garlic cloves from the oil and pulse to blend.  Add oil and blend to achieve desired consistency.  Season with salt, pepper and cayenne to taste.

Best served at room temperature with chips or veggies.

This recipe does not use tahini (past of sesame seeds) because I didn’t have any and did not want to buy a jar (another trip)

But if you happen to have tahini in your pantry or fridge (check it because seeds go rancid), then use 1/4 cup and lots less olive oil.

Pasta with Beans

  • 1 # - any shape pasta
  • 1—15 oz. Cannellini beans
  • 1/2 pint grape tomatoes, halved or quartered — depending on size
  • 1 bag baby spinach
  • 1 purple onion
  • 1 zucchini
  • 1 eggplant
  • 1 red or orange pepper
  • Lemon
  • Olive oil
  • Minced garlic
  • Parmesan cheese to grate
  • Salt & pepper to taste

After tossing the onion, pepper, eggplant, and zuchhini with olive oil, salt & pepper, place on a lined pan.  Roast vegetables in a 400° degree oven until soft — be careful not to let veggies get too brown.

Boil your choice of pasta according to package directions.

Save 1 cup of the pasta water before draining the noodles.

Heat 2 tablespoons olive oil in a large skillet and the add drained beans, tomatoes, & 1 tablespoon crushed garlic — Stir together to mix.  Once the beans and tomatoes are warmed through add the spinach and cover with a lid.  About 5 minutes later, lift the lid and stir.  If the spinach has wilted then it’s time to add the cooked pasta.  Otherwise recheck in 2 minutes and then add pasta. 

Add in the juice from a lemon.  Taste for seasoning (salt & pepper).  Add enough pasta water so everything is coated.  This is not a saucy dish.  Serve in a bowl and top with shredded parmesan cheese. 

*** For a change, use orzo pasta.  Once the dish is pulled together, let everything cool to room temperature, then toss in feta cheese.  This is a  great vegetarian meal option and one of my favorite pasta salads.

Tags Nutrition and Eating