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Reintroducing Beans. Three Easy and Delicious Recipes

After 2.5 years following the plant paradox program, I finally reintroduced beans and legumes and I’m having fun. I don’t seem to have reactions to beans if properly prepared, but we did notice that my husband doesn’t tolerate lentils even if soaked and pressure cooked. This to say, reintroductions, whatever they are, are bio-individual and different from case to case; and the best way to find out is to try. If you feel you are at that point, here there are few ideas on how to prepare black beans, Lima beans and chickpeas to significantly lower their lectin load. Plus, three ideas and recipes for how to incorporate them in your daily menu. They are all as lectin-light as possible and low hisatmine, if you tolerate beans.

I personally got the motivation to reintroduce beans after getting The Plant Paradox Family Cookbook, by Dr. Steven Gundry, that was recently launched. The book provides clear instructions on how to pressure cook beans and ideas on how to introduce them in the family menu. For the black beans, Lima beans and chickpeas I follow the cooking instructions as provided in the book, using a 6Qt Instant Pot, Nova Plus Series.

Black Beans: soak overnight and change water several times, rinse well and pressure cook for 25 minutes; if I’m not in a rush I release the pressure naturally.

Chickpeas: soak overnight and change water several times, rinse well and pressure cook for 20 minutes; if I’m not in a rush, I release the pressure naturally.

Lima beans: soak overnight and change water several times, rinse well and pressure cook for 15 minutes; if I’m not in a rush, I release the pressure naturally.

Serving suggestions. I love to have these as dips, or spreads, along with vegetables sticks or approved chips or tortillas: carrots, radishes, celery, endives, romaine lettuce, plantain chips, coconut tortilla chips. I also loved my black beans dip with Dr. Gundry’s Keto Naan Bread from The Plant Paradox Family Cookbook.

Black Beans Puree with Onion and Cilantro

Ingredients: 1 cup of dry black beans, filtered water (or drinking water), 1 sprig rosemary, 1 large red onion, one bunch cilantro, 4, 5 tablespoons extra virgin olive oil (plus more for sauteeing the onion), salt and pepper to taste. Try with a dash of lime juice when eating if you can tolerate citrus.

Soak one cup of beans overnight, in filtered water, changing the water two or three times. I use Mason jars, with a lid and store the jar in the fridge. Before cooking I rinse them one more time, add to the pressure cooker, cover with water (about one inch of water above the beans level) and set the Instant Pot on pressure cooking, on high, for 25 minutes.

Sometimes I add a sprig of rosemary and a little salt to the water; not necessary, but the rosemary gives some extra flavor. I usually leave the pressure to release naturally, unless I’m in a rush. While the pressure is releasing, or while the beans are still cooking, prepare the onions and the cilantro.

Wash and dry one cilantro bunch and chop roughly. Finely chop one large red onion and saute in a large sauteeing pan, with extra virgin olive oil, until soft and fragrant, about 15 minutes, stirring occasionally. Add the drained beans and most of the onion to a food processor (leave some onions for garnish). Add the cilantro and process on high until smooth, or your desired texture. Add 4, 5 tablespoons of extra virgin olive oil, salt and pepper and mix again. Taste and add more salt if needed. Serve warm or cold, as a dip or a puree.

Low Histamine Chickpeas Hummus

Ingredients: 1 cup of dry chickpeas, filtered water (or drinking water), 4, 5 tablespoons extra virgin olive oil (plus more for sauteeing the onion), salt and pepper to taste. For those who have no histamine issues, you can replace 2 of the olive oil tablespoons with 2 tablespoons tahini, and add cumin and lemon juice to taste.

Soak one cup of chickpeas overnight, in filtered water, changing the water two or three times. I use Mason jars, with a lid and store the jar in the fridge. Before cooking I rinse them one more time, add to the pressure cooker, cover with water (about one inch of water above the beans level) and set the Instant Pot on pressure cooking, on high, for 20 minutes. If I’m not in a rush I let the pressure release naturally. Add the cooked and drained chickpeas to a food processor and process until smooth (You can leave some chickpeas on the side for decoration, they’ll also add some extra texture to the bowl of hummus). Add the olive oil, salt and pepper to taste, and if you don’t need to be on a low histamine diet, adding tahini, lemon juice and cumin will give you a middle eastern syle hummus.

Lima Beans Dip with Onions and Tarragon

Ingredients: 1 cup dry Lima beans, filtered / drinking water, 4 tablespoons extra virgin olive oil, plus more for sauteeing the onion, 1 garlic clove, 1 large red onion, about 1 tablespoon chopped tarragon leaves, salt and pepper to taste.

Soak the beans overnight, in filtered water, changing the water two or three times. I use Mason jars, with a lid and store the jar in the fridge. Before cooking I rinse them one more time, add to the pressure cooker, cover with water (about one inch of water above the beans level) and set the Instant Pot on pressure cooking, on high, for 15 minutes. If I’m not in a rush I let the pressure release naturally.

While the beans are cooking, chop the onion and sautee it with extra virgin olive oil until soft and fragrant, about 15 minutes. Smash and chop the garlic clove and add it to the onions pan just a couple of minutes before taking off heat. You want the garlic to be a little cooked, but not burned, as it will become bitter. Chop the tarragon and keep on the side.

When the beans are done, drain them and add to a food processor and mix until creamy. Transfer to a bowl and mix with the onions and garlic, leaving some of the onions out for garnish. Mix in the olive oil and tarragon and add salt and pepper to taste. Serve with vegetables sticks or compliant chips.

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