The Whole Wheat

Recently at the farmer’s market, I found these wonderful Italian Butter Beans from Iacopi Farms. I spoke to the lady selling them who said they were her absolute favorites!

I want to start incorporating more legumes into my diet for a multitude of reasons. Sadly, beans are often over looked in our society as “peasant” food. They shouldn’t be because they are quite amazing little creatures:

• they have more protein than any other plant food
• they are very high in fiber
• they help reduce cholesteral
• they are inexpensive
• they are available in a wide range of types, colors, sizes, and flavors

Nifty little guys, no? Along with the suggestions from the farmer’s market and my trusty Vegetarian Cooking for Everyone by Deborah Madison, I prepared them in manner described below. Brad and I had these butter beans with fresh organic brown rice for a light dinner last night after he got off the plane. We both gave them a big thumbs up! The lemon juice gives them a fantastic freshness.

Ingredients for cooking beans:

• 1 c. white beans
• 1 shallot, chopped into quarters
• 1 onion, chopped into quarters
• 3-5 sprigs of parsely
• 2 bay leaves
• 1.5 t salt

1. Soak the beans in about 4 cups of water for 3-4 hours. Beans will look plump and wilted like your fingers do after swimming for too long.
2. Drain the beans and trasfer to a large pot. Add 6 cups fresh water and bring to a boil.
3. Boil approx. 10 minutes then skim anything off the surface of the water that has gathered. Add the shallot, onions,parsley, and bay leaves. Do NOT add the salt at this point.
4. Cover the pot, lower the heat and simmer until beans are partially tender, 30 minutes – 1 hour.
5. Add 1.5 t salt and cook until tender, about 10 more minutes.
6. Remove all aromatics and drain beans. They are now ready to eat or use in a recipe.

Ingredients for dressing:

• beans as cooked above
• 1 shallot thinly sliced
• 2 T chopped parsley
• juice from 1 lemon
• ~2 T olive oil
• salt and pepper

1. Place warm beans in a bowl. Add shallot, parsley and lemon juice. Drizzle with olive oil.
2. Mix gently so as not to break up beans.
3. Add s&p to taste.