“To soak or not to soak, that is THE question?”

Coming to you live for Jane Unchained’s #LunchBreakLIVE from the blue kitchen with Celia Asebedo (@peaceful_ollas) talking about beans and all the different cooking techniques available. Beans are a staple and very versatile ingredient in so many plant-based dishes. There are so many varieties of beans each with their own nutritional benefits and awesome flavor.  Let’s see what kind of beans Celia will make for us today and how she uses them in her plant-based meals!

 

“To soak or not to soak that is the question?” Coming to you live for Jane Unchained #lunchbreaklive from the blue kitchen with Celia Asebedo @peaceful_ollas as we discuss about beans and cooking techniques. Beans are a staple and very versatile ingredient in so many dishes. This is Cesar Asebedo let’s see what’s cooking. Be prepared to get hungry.

Posted by Jane Unchained News on Wednesday, August 5, 2020

 

Celia Asebedo (@peaceful_ollas) is truly an inspiration to us all! She is a retired educator who has been vegan for over seven years! She loves having a kitchen filled with compassion and adjusting traditional family recipes into vegan masterpieces. She passionately represents the Vegan Flag, which she wears proudly on her apron. Celia’s been known to show up with over a dozen Vegan Flags to events and marches, flying them proudly with fellow animal rights activists. She attends pig vigils with The Save Movement groups, Animal Alliance Network, and LA Animal Save. She also regularly attends demonstrations with the group Horseracing Wrongs to help end the use of horses in races. Celia loves the vegan animal rights activist community and spreading knowledge of how veganism can help us all, especially the animals. 

 

Celia Asebedo

Celia Asebedo

Now let’s dive right into our food and see what amazing dishes she made today with BEANS!

 

bean assortment

All the different types of beans Celia cooks up.

 

vegan toppings

All the toppings she used today for her bean dishes.

 

vegan bean bowls

The beautifully finished bowls.

 

These bowls are so easy to make and full of color and flavor.  Beans are amazingly nutrient-rich food with such versatility.  I hope you try this recipe at home and let us know how you liked it.

 

THE RECIPE

Beans, Beans, Beans…

by Celia Asebedo

Prepare

  • Measure 3 cups of dried beans of your choice. Cooked beans will be approximately 5 times that amount. My favorites are pinto, black, and Peruano beans.
  • Spread beans on a cutting board or another surface (sometimes the beans “roll-away” so next time I am going to use a baking sheet) and check for any debris and remove it.
  • Put beans in a strainer/colander and rinse thoroughly.

• Put beans in a pot and add water up to 2-3 inches above the top of beans.

Should I soak the beans prior to cooking? This is up to you. It is said that soaking the beans can reduce cooking time, break down sugars that are difficult to digest (also known to cause flatulence), and increase flavor. However, it is not necessary, so you can determine your preference.

• Place on stove and bring to a boil. Reduce heat to a simmer.

Should I cover the pot while cooking? Again, this is up to you. It is said that an uncovered pot of beans is more flavorful since the liquid is reduced more.

  • Cover pot. Check every 30 minutes or so. When the water level goes down, add seasonings, such as 2 teaspoons salt, a teaspoon of garlic powder and pepper, and a couple of bay leaves. If you like, you can add a couple of cloves of fresh garlic, about a quarter of an onion, or a piece of chile.
  • Add water to make sure you have the amount of liquid you want to consume and you don’t burn the bottom of the pot.
  • Beans will continue to cook and get tender. Monitor the water level.
  • Beans are cooked when you can smash a bean and it is soft throughout (not too mushy).
  • Remove from heat and let sit for an hour or so to increase flavor. But you can also eat immediately if you like.

Serve

There are so many ways to eat beans, so nutritious, so tasty. You can start with serving a bowl fresh out of the pot, “de la olla”, with maybe some chopped onion, tomato, cilantro, and chile. Or just hot, juicy, and plain. Or with a hot tortilla rolled up to dip in the broth. Maybe add a scoop of rice or quinoa and veggies to make a bean bowl. You could use in a soup recipe, smash them up for a burrito or tostada, or blend with chile and cilantro to make a bean dip. Drain the beans and add flavor and nutrition to a salad. There are so many recipes from all over the world!

ENJOY!