New Leaf Co-op Bean Zine

Contents Introduction Nutrition How to soak Bean by Bean Soaking Guide Cooking Gone With The Wind...

Something Savoury: Sophie’s Dahl Rowan’s Aduki and Coconut Burgers Bean Chilli with Walnuts and Chocolate Black Eyed Bean and Lemon Hotpot Soraya’s Asheh Reshteh (Iranian noodle soup) Jake’s Middle-East-Lothian Falafel Pomme’s Arabian Night’s Soup Sam’s Butter Bean Supreme Kathleen’s Dragon Pie Hummous Rich’s Feijão Bean and Beer Stew with Dumplings Something Sweet: Black Bean Chocolate Chilli Cookies A Note on Black Beans Black Bean Brownies

23 Argyle Place, Edinburgh, EH9 1JJ 0131 228 8548 info@newleafcoop.co.uk

Contents Introduction Nutrition How to soak Bean by Bean Soaking Guide Cooking Gone With The Wind...

Something Savoury: Sophie’s Dahl Rowan’s Aduki and Coconut Burgers Bean Chilli with Walnuts and Chocolate Black Eyed Bean and Lemon Hotpot Soraya’s Asheh Reshteh (Iranian noodle soup) Jake’s Middle-East-Lothian Falafel Pomme’s Arabian Night’s Soup Sam’s Butter Bean Supreme Kathleen’s Dragon Pie Hummous Rich’s Feijão Bean and Beer Stew with Dumplings Something Sweet: Black Bean Chocolate Chilli Cookies A Note on Black Beans Black Bean Brownies

Contents Welcome to the Bean Zine Nutrition Dried or Canned?

Gone With The Wind...

Bean by Bean Soaking Guide Cooking Rowan’s Aduki and Coconut Burgers Black Eyed Bean and Lemon Hotpot Soraya’s Asheh Reshteh (Iranian noodle soup) Sophie’s Dahl Jake’s Middle-East-Lothian Falafel Hummus Kathleen’s Dragon Pie Bean Chilli with Walnuts and Chocolate Pomme’s Arabian Night’s Soup Bean and Beer Stew with Dumplings Sam’s Butter Bean Supreme Black Bean Brownies Black Bean Chocolate Chilli Cookies Note on Black Beans Thank you

Welcome to the Bean Zine!

Pulses are the edible seeds of plants from the legume family, including: peas, beans and lentils. At The New Leaf Co-op, we love them because they’re cheap, tasty and nutritious. Each type of bean, pea and lentil has its own distinct colour, flavour and taste, and bring some much needed substance to vegetarian cooking. There’s the quick-cook, no nonsense red lentil, the delicate white flageolet, and the local champion: the marrowfat pea, to name but a few.

However, such variety can become overwhelming, so we’ve put together this zine with recipes and information on how to prepare and cook a wide variety of pulses.

We’ve tried to include a real range of recipes, from Sam’s quick and easy Butterbean Supreme, to Soraya’s Iranian new year noodle soup: Asheh Reshteh. I’m sure you’ll find something you like.

Happy Cooking!

Its Bean emotional. x

Nutrition “Beans, Beans good for your heart....� is not perhaps the most memorable part of that famous saying, but it turns out its true! The fibre present in pulses can help lower cholesterol and can therefore be good for the heart. Pulses are also a great source of protein, fibre, vitamins and minerals.

Pulses are also a good source of iron, especially if eaten with vitamin C-rich foods such as peppers, broccoli, kale or tomatoes, which help the body break down the type of iron found in pulses.

Leguminous plants also harbour bacteria in their root systems that help to turn nitrogen into nitrates, which can then be absorbed as plant nutrients. So they’re good for the soil too as well as people.

Dried or Canned?

Most pulses are available in two forms: Pre-cooked & canned OR dried.

The canned varieties bring a quick addition of substance and protein to a meal, but they are several times the price of dried beans. They sometimes come with added salts, sugars and preservatives, so read the label carefully.

Dried beans are cheaper, have fewer additives, and I personally prefer their firmer texture. However, many dried pulses need to be pre-soaked, requiring a little more pre-planning. Feel free to use canned or dried pulses for recipes in this collection. As a rule, most dry pulses double their weight when cooked, so if a recipe calls for 400g cooked beans, prepare 200g of dried beans. As tinned beans are pre-cooked, just use the cooked weight the recipe calls for.

Gone With The Wind...

Back to that old, truthful saying “Beans, Beans good for your heart., the more you eat, the more you”...get the picture. But it doesn’t have to be that way! Beans often get a bad rep because they are seen as having flatulence-inducing effects. However, these effects are much to do with cooking and soaking practices, so here are some tips: DO: Soak beans overnight before cooking. The water causes the beans to begin the early stages of sprouting. This causes the complex sugars inside the beans to begin to break down. The new, more simple sugars are more easily digestable by humans, leading to fewer flatulent side effects.

DON’T: cook beans in their soaking liquid. This is especially true of kidney beans, as the soaking liquid can lead to upset stomachs. but for other beans and pulses this liquid can just lead to increased flatulence, so rinse your cooked beans and cook in fresh water.

DON’T add salt when cooking beans, as this can lead to tough, under-cooked pulses (due to osmosis if you were wondering). Make sure your beans are soft before serving, as undercooked beans can have uncomfortable consequences! If beans are raw and sprouted this does not apply, as the sprouting process chemically changes the bean.

But beans are great, side-effects or not- so I’m inclined to say: Frankly my dear, I don’t give a damn!

Soaking Many dried beans and peas need to be soaked for a few hours before cooking (although some don’t). The table on the next page tells you the soaking and cooking times for many different types of pulse.

To soak, place your beans, peas or lentils in a pan or bowl and cover it with three times that amount of water. Leave your beans for the required soaking time and then drain and rinse.

Cooking To cook your pulses, add them to a new pan with three times as much water. Give them a hard boil at first for about ten minutes, and then turn the heat down to a simmer, until your beans are soft. Some recipes may call for you to cook your beans in a sauce or broth rather than just a plain pan of water, which is fine too.

Dried pulses can be cooked in large quantities, drained and then frozen in meal-sized portions, ready to be defrosted at short notice.

Hay-boxing: An alternative cooking method is to boil the beans for 10 minutes and then take them off the stove. They can then be wrapped up in layers of insulating material, such as blankets, and left to cook in their residual heat. Traditionally, hay boxes were used in this method of cooking... but given the lack of hay in the average household these days, blankets work fine.

This method of cooking takes up to three times longer, but it means that you can leave your beans completely unattended without fear of burning. It also saves money and energy.

Gone With The Wind...

Savoury To cook your pulses, add them to a new pan with three times as much water. Give them a hard boil at first for about ten minutes, and then turn the heat down to a simmer, until your beans are soft. Some recipes may call for you to cook your beans in a sauce or broth rather than just a plain pan of water, which is fine too.

Dried pulses can be cooked in large quantities, drained and then frozen in meal-sized portions, ready to be defrosted at short notice.

Hay-boxing: An alternative cooking method is to boil the beans for 10 minutes and then take them off the stove. They can then be wrapped up in layers of insulating material, such as blankets, and left to cook in their residual heat. Traditionally, hay boxes were used in this method of cooking... but given the lack of hay in the average household these days, blankets work fine.

This method of cooking takes up to three times longer, but it means that you can leave your beans completely unattended without fear of burning. It also saves money and energy.

Rowan’s Aduki Bean & Coconut Burgers Ingredients 1 cup Aduki beans, soaked overnight 4 Cloves of garlic, crush with the flat of a blade and then chop finely.

1Tbs Coriander seeds 1/2 cup Desiccated coconut 1tsp Chilli flakes 1 Tbs Turmeric 2 Tbs oil plus oil for frying 6 Tbs Gram flour 1 Tbs Chopped fresh ginger 4 Tbs Water 1 Medium onion, finely diced (coarser pieces will make it more difficult to get the burgers to bind) 1. Cook the aduki beans briefly – a 5 minute boil should suffice if they’re soaked.

You want them when they’re just starting to soften, well off mushy. They’ll change colour from dark red to a greyish purple. Mill them in a food processor, or mash in a mortar and pestle until they’re not recognisable as beans. (has beans..?).

2. Crush the coriander seeds and chilli together in a mortar and pestle.

3. Toast them for a minute in a hot pan. Keeping it on the heat, add a dash of oil followed by the ginger and garlic. Fry this for another brief minute then add the onion.

4. Fry gently until the onion is softening, then stir through the coconut and turmeric and after a minute or two, remove from the heat.

5. Mix this spice mixture into the milled beans along with the second measure of oil.

6. Stir in the gram flour and water in gradually, checking how well the burger mix balls as you go. This is what ultimately binds the burgers, and the exact amounts may vary slightly depending on how well cooked your beans are.

7. When the mixture holds together well, shape into burgers and fry in a hot pan, until each side is golden.

8. Try serving with fresh coriander and lemon or lime juice for extra deliciousness.

Black- Eyed Bean & Lemon Hotpot

Asheh Reshteh

Iranian New Year Noodle Soup

Sophie’s Dahl Sophie says: “I love dahl (lentil curry) because it’s filling, nutritious, and ridiculously easy to make. It can be created in a very short space of time, in great steaming hot quantities, for hardly any money. It is also the ultimate comfort food and will never let you down. Because of these many qualities, it has over the years become an old and dependable friend to my large, communal household. This recipe will feed about 5 hungry people (with potential for leftovers).”

Ingredients for a basic dahl 1kg Red Split Lentils 1 can of Coconut milk 1 large Onion, peeled and diced 2cm of Root Ginger, peeled and diced 4 cloves of Garlic, peeled and crushed 4 tbsp Oil, Salt to taste.

1 tbsp each of Turmeric Powder, Coriander Powder, Cumin Powder, Mustard Seeds 1 medium Green Chilli finely chopped Optional extras for fancy dahl: Banana, Carrot, Chickpeas (already cooked), Tomatoes. You can add any of the above to make your dahl sweet or savoury.

Preparation Time: 5 minutes Cooking Time: About 30 minutes 1. Heat the oil in a large heavy bottomed pan. Add the onion and simmer until it turns translucent. Add the ginger, and all the other spices to the onion and fry on low for 2 – 3 minutes. Then add the garlic and fry for 2 minutes. You have now made your Masala! Tip: If the spices start to stick to the pan, stir in a little cold water.

2. Pour the lentils into the pan and mix through with your masala. Keep on a low heat and stir continuously.

3. Now you have mixed your lentils and masala together, add enough boiling water to the pan so that there is 2cm of water above the lentils. Turn up the heat until the water reaches boiling, then put a lid on the pan and turn down the heat to leave to simmer for 10 minutes. Tip: If you are having rice with this dish, now is good time to put it on to cook to have it ready at the same time as the dahl.

Sophie’s Dahl 4. After about 10 minutes, the lentils should have soaked up all the water and have started to go soft. Add more boiling water to cover the lentils again and stir the dahl to make sure it isn’t sticking to the bottom. Replace lid and simmer for another 10 – 15 minutes.

5. Your dahl should now be soft and mushy and semi-liquid. If it is very thick then add a little water and stir through. If it isn’t quite cooked (and some lentils are still a bit chewy) then return it to the heat for a bit longer. Tip: There is nothing worse than burnt dahl! It dominates all the other nice flavours, so make sure to never leave it on the hob on its own for too long without checking on it.

6. Now you can add the coconut milk to the dahl. You could also add any of the optional ingredients at this point, like chickpeas or sliced banana. Stir, add a generous pinch of salt, and leave to heat through for another 5 – 10 minutes with the lid on.

7. Your dahl is nearly ready! The last and final step is to taste it and adjust the flavours to suit your preferences. I sometimes add some extra spices, like curry powder, at this stage because I like my dahl spicy. Enjoy with basmati rice, chutneys, raita and chapatis!

Did you know... dahl derives from the Sanskrit verbal root dal- ‘to split,’ referring to the fact that it is made from pulses which have been stripped of their outer shell and split?

Asheh Reshteh

Iranian New Year Noodle Soup

Asheh Reshteh

Iranian New Year Noodle Soup

Asheh Reshteh

Iranian New Year Noodle Soup

Hummus For 2 to 4 people If starting from dried chickpeas (garbanzo beans), they need to be soaked for 8 hours beforehand. It means more forward-planning but using dried chickpeas is cheaper, involves less packaging and consumes less energy. Also, your hummus will taste better!

‘Hummus’ actually means ‘chickpea’ in arabic, but you can make a hummus dip using many types of beans- just replace the chickpea with soy beans, flageolet beans etc. My favourite is marrowfat pea hummus- a tasty green pot of delight!

Ingredients: 125g dried chickpeas soaked for 8 hours and then cooked in water for 1 hour / 1 tin cooked chickpeas (410g) 2tbsp tahini Juice of 1 lemon 2 or 3 cloves of garlic Olive oil Salt and pepper

Method: 1. Place chickpeas, tahini, lemon juice and garlic in a blender with 3 tablespoons of olive oil. Blend until it begins to turn smooth.

2. You might need to add more liquid as you blend so that the hummus doesn‘’t end up too thick- try more olive oil, vegetable oil, or just water. You want to get a soft, creamy consistency. Add salt and pepper to taste as you blend. If you don’t have a blender, you can just mash your hummus using a potato masher (I like mu hummus lumpy anyway...)

You can also try adding the following at step 1: 1/2 tsp cumin powder, coriander powder, or a couple of pickled chilli peppers 1 roasted and peeled red pepper Fresh herbs- try coriander, parsley, mint...

Kathleen’s Red Dragon Pie Ingredients:

110g Dried aduki beans 1tsp Mixed herbs 50g Wheat grain or rice Salt and ground pepper 1 onion, peeled and finely chopped 600g Potatoes, washed and chopped.

1 tbsp oil 25g Butter / Margarine 225g carrots, scrubbed and diced Tomatoes 1-2 tbsp soy sauce 1. Soak the beans over night. Cook the beans for 50 minutes along with the rice or wheat grain.

2. Heat the oil in a pan. Add the onions and cook for five minutes. Add the carrots and cook for 2-3 minutes, before adding in the beans and grains.

3. Add in the soy sauce, tomato purĂŠe, herbs and stock. Reduce heat and simmer for 20-30 minutes. If the sauce begins to dry out, you can add more stock.

4. Meanwhile, prepare the mashed potato topping. Biol the potatoes until soft, and then mash to your desired consistency. Add the butter/ margarine, salt and pepper to taste.

5. Transfer the bean mixture into a 1.5 litre (3 pint) glass dish and top with mashed potatoes.

6. Bake in the oven for 35-40 minutes, until the sauce is thick and rich, and the mashed potatoes are starting to crisp.

Bean Chilli with Walnuts & Chocolate Serves 6-8 2 tbsp extra virgin olive oil, ghee or coconut oil 1 large yellow onion, peeled and finely chopped 2 cloves garlic, peeled and finely chopped 2 tsp cumin seeds 1 fresh chili, minced (more if you like it spicy) 1 tsp ground paprika 1 tsp dried oregano 2 bell pepper, red & yellow, finely chopped 1 carrot, finely chopped 1 parsnip, peeled and finely chopped 2 large stalks of celery with top greens, finely chopped 1 1/2 cup (150 g) raw walnuts, very finely chopped 5 cups (800 g) cooked mixed beans (adzuki, kidney, black eye, borlotti) 2 x 400 g cans whole plum tomatoes 1 cup (240 ml) water 2 tsp salt 1/2 cup (120 ml) red wine or balsamic vinegar 1/2 cup coffee (optional) 2 ounces (60 g) 80% dark chocolate, broken in pieces

For serving 1 bunch of fresh cilantro, coarsely chopped 1/2 cup (120 ml) plain yogurt 1 lime, quartered 4 corn tortillas, toasted Start by preparing all vegetables. Heat oil in a large thick-bottomed saucepan or dutch oven. Add onion, garlic, cumin, chili, paprika and oregano, and let fry for a couple of minutes, stirring occasionally, until the spices smells fragrant. Be careful so they don’t burn. Add bell pepper, carrot, parsnip and celery, let cook for another couple of minutes. Add walnuts, beans, tomatoes, water and salt and let cook for 30 minutes more. Now add red wine, coffee and chocolate, stir around carefully and let cook for 5 more minutes. Taste and season with sea salt and freshly ground pepper. Serve in bowls with a dollop of yogurt, fresh cilantro, lime and toasted corn tortilla.

Bean & Beer Stew with Dumplings The stew recipe is an adaptation of a recipe from the excellent cookbook: Another Dinner is Possible by Mike and Isy. Their book is a mixture of accessible vegan recipes and writings on growing your own food, collecting wild food and eating a balanced diet and more. I highly recommend it. The dumpling recipe used here is an adaptation of a Delia Smith classic:- although she uses animal suet and I think that vegetarian suet is just fine.

Ingredients for the stew: 2 Onions 150 ml veg stock 3 Garlic cloves Splash cider vinegar 750g root veg, such as carrots, potatoes, beets, Jerusalem artichokes 750g pre-cooked beans: kidney, butter, pinto, haricot etc.

350ml stout or dark ale. If you’re cooking for vegans, there are several vegan dark beers* 3 tsp dried herbs: such as parsley, rosemary, thyme, sage Pinch Chilli powder 1 tsp sugar Vegetable oil for frying Salt and Pepper.

Ingredients for the dumplings: 25g Plain Flour 60g Vegetarian Suet Water, to make a dough 1tsp Baking Powder Pinch of Salt

Bean & Beer Stew with Dumplings 1.First, cook the beans unless you’re using tinned beans (in which case, skip this step). Boil for 10 minutes, and then simmer until soft. Drain.

2.Prepare the veg: Peel the onion and chop. Peel the garlic and press or chop finely. Wash the root veg you’re using and chop into chunks.

3.Heat a couple of tablespoons of vegetable oil in a large, heavy bottomed pan.

When the oil is hot, add the onion and fry until translucent, a few minutes. Add the garlic and fry for another minute.

4.Add the other vegetables, stir and fry gently for a further 5 minutes.

5.Add the cooked beans, the veg stock , 150ml of the stout, the dried herbs and the chilli powder. Turn the heat down while you construct the dumplings.

6.For the dumplings, sift the flour and baking powder. Add the suet and salt and stir. Add enough water to gradually form a thick dough. With floured hands, roll spoonfuls of the dough into small balls.

7.Once the dumplings are ready for addition, stir in the rest of the ale, the vinegar, sugar and salt & pepper to taste. Then add the dumplings to the pan and cook for 10-15 minutes or until they are doughy rather than gooey in the centre.

8.Stir in chopped, fresh parsley just before serving.

Pomme’s Arabian Nights Soup This is a quick and spicy winter warmer, and uses red lentils so no pre-soaking required.

Ingredients: 2 Onions 2 tins tomatoes 400g Red lentils (dried) Juice of 1 lime 2 tsp Ground Cumin ½ can coconut milk 2 tsp Ground Cinnamon Olive oil 2 Litres Veg stock or water Salt & Pepper to taste

Method: 1. Heat the olive oil on a low heat. Add the onion and soften along with the spices.

2. Add the lentils, stock / water and tomatoes. Cook until the lentils are soft, stirring occasionally.

3. Add the coconut milk and blend the soup, using a hand blender. If you don’t want it totally smooth, you can take some soup out whilst you are blending and then add it in again after.

4. Add the lime juice and salt and pepper to taste.

Sam’s Butterbean Supreme Sam says: “A quick and easy tasty meal of butterbeans in a white sauce that can be served with rice or pasta. This was my Dad’s go-to meal when he was a vegan for 10 years. It can be vegan by using soya milk and vegan margarine. Use potato flour to make it gluten free.”

Serves: 4 Time: 1.35 Ingredients:

200g of dried butterbeans soaked overnight or a 400g tin Tablespoon of butter or margarine One large onion Tablespoon of plain white flour 150ml of milk (soya milk works fine) Pinch of salt Tasty extras to add to the white sauce: Nutritional yeast flakes, mustard, mixed herbs, vegetable stock.

Optional vegetables to jazz it up: Mushrooms, bell peppers, courgette, green beans, sweetcorn, garden peas.

Desired quantity of rice or pasta as an accompaniment.

Method: 1. Take your pre-soaked beans and boil them in a pan of water. They take 1-1 1/2 hours to cook so start it early. For speed and convenience you can use tinned pre-cooked beans, but they’re less nutritious and more expensive.

2. Once the beans are cooked, prepare your rice or pasta the way you like it.

3. Chop the onion. Chop any other veg you have chosen to add.

4. In a pan fry any extra vegetables (except the onion) in some vegetable oil until they’re cooked then remove them from the pan. Then add the marg or butter to the pan and cook the onions in it.

5. When the onions are soft add the flour and stir well, scraping the bottom of the pan with a wooden spoon to stop it sticking. After a minute or two the flour will go slightly brown. Add the milk very gradually and stir well. It should form a thick paste, turning into white sauce as you add more milk. If you want it thicker, add more than the suggested amount of flour, if you like it runny, add less. Add the salt and any extra flavours to your sauce, such as yeast flakes, herbs or stock.

6. Add the cooked beans and vegetables to your sauce and heat for a few minutes, whist stirring, then serve.

Contents Introduction Nutrition How to soak Bean by Bean Soaking Guide Cooking Gone With The Wind...

Something Savoury: Sophie’s Dahl Rowan’s Aduki and Coconut Burgers Bean Chilli with Walnuts and Chocolate Black Eyed Bean and Lemon Hotpot Soraya’s Asheh Reshteh (Iranian noodle soup) Jake’s Middle-East-Lothian Falafel Pomme’s Arabian Night’s Soup Sam’s Butter Bean Supreme Kathleen’s Dragon Pie Hummous Rich’s Feijão Bean and Beer Stew with Dumplings Something Sweet: Black Bean Chocolate Chilli Cookies A Note on Black Beans Black Bean Brownies

Contents Sweet Welcome to the Bean Zine Nutrition Dried or Canned?

Gone With The Wind...

Bean by Bean Soaking Guide Cooking Sophie’s Dahl Rowan’s Aduki and Coconut Burgers Bean Chilli with Walnuts and Chocolate Black Eyed Bean and Lemon Hotpot Soraya’s Asheh Reshteh (Iranian noodle soup) Jake’s Middle-East-Lothian Falafel Pomme’s Arabian Night’s Soup Sam’s Butter Bean Supreme Kathleen’s Dragon Pie Hummous Bean and Beer Stew with Dumplings Black Bean Chocolate Chilli Cookies Black Bean Brownies

Gooey Black Bean Brownies These brownies have oats instead of flour in them, but they are much more gooey than a flapjack. The 1 ½ cups of puréed black turtle beans bring the rich flavour and squidgy, brownie-like texture. If you want to make them gluten-free, then use specifically gluten-free oats. With agave or date syrup, and only 65ml oil in them they’re a healthier option than your average brownie.

Ingredients: 450g cooked black turtle beans 4 tsp vanilla extract 60g cocoa powder 2 tsp baking powder 200g porridge oats 80ml coconut or vegetable oil 250ml syrup: maple, agave or date Optional extra: chopped walnuts or pecans 250-300g dark chocolate chips or chocolate buttons

Method: 1. If using dried beans, these will first need to be soaked for 12 hours and then drained and cooked for one hour. This can be done a day or two in advance when you have time. Alternatively, use tinned beans.

2. Preheat the oven to 150 degrees C and prepare a greased baking tray (15cm x 30cm).

3. In a large bowl, mash your beans with a masher or blender. Add the cocoa, oats, syrup, oil and vanilla extract. Mix well with a blender or wooden spoon.

4. Stir in the chocolate chips or buttons. You can hit them with a rolling pin first until they’re smaller or leave them as occasional big chunk of chocolate. Add the baking powder, stir well and pour into the greased baking tray.

5. Cook 15-20 minutes and then leave to cool. The brownie will harden as it cools so don’t let squidgyness fool you into over-baking.

Black Bean Chilli Cookies Makes nine 3” cookies

Ingredients:

1/2 cup dried black beans (or 1 1/2 cooked / 1 tin) 2tbsp coconut oil 1/3 cup cocoa powder (roughly 30g) 1/4 tsp coarse sea salt, plus more for sprinkling 1/4 tsp cayenne pepper 1/3 cup syrup (maple, date, agave, honey) roughly 100g / 80ml 2tbsp ground flax seed (or 2 tbsp chia seeds, or an egg) 1tsp vanilla extract 1/3 cup chopped dark chocolate (roughly 60g) 1/4 cup currants (roughly 40g)

Method 1. if using dried beans, soak for 6-8 hours in 3x volume of water. Change the water and boil for 1-2 hours until soft. Allow to cool in cold water. Preheat oven to 180C/ 375F/ GM5. Line a baking tray with baking paper.

2. Mix flaxseeds, syrup and vanilla in a bowl. If using an egg, skip this step.

3. If you have a food processor, blend well rinsed beans, coconut oil, cocoa, salt and cayenne pepper, then add syrup mixture (or egg) and pulse to incorporate. If you don’t, mash the beans and melt the coconut oil before mixing. Add the chopped chocolate and currants and fold to incorporate.

4. Spoon butter onto lined tray. Using the back of a wet spoon, flatten the cookies because they won’t spread when baking. Sprinkle with some coarse sea salt. Bake for 15 minutes. They will be quite soft until they cool down. Store in the fridge.

A Note on Black Beans One cup of black beans contains as much protein as 50g chicken and as much fibre as 4 cups brussel sprouts or 15 plums.

You won’t find this magical protein-fibre combination anywhere other than in beans, which explains why black beans are so good for your digestive tract, the blood sugar regulatory system and the cardiovascular system.

Also, the skin of black beans has lots of the phytonutrient found in red, blue, purple and magenta foods like blueberries and red cabbage. Called anthocyanin, it increases circulation and stabalises collagen structures.

Black Beans (Black Turtle Beans) are eaten a lot in Latin America, and you might have had them before in a burrito.

Finally, when you cook the beans you could save the black water to make soup with later!

Contents

Thank you This is the New Leaf Co-op’s first publication.

Welcome to the Bean Zine Nutrition Dried or Canned?

Gone With Thanks so much to all of the customers and friends of TNLC whoThe Wind...

Bean by Bean Soaking Guide contributed their favourite beany recipes to this collection...this booklet Cooking

would have been much shorter and less tasty without you!

Cheers also to the Edinburgh

Designed by Kate Bowman katebowman.co.uk

Sophie’s Dahl Rowan’s andofCoconut Soup for funding the Aduki printing this zine.Burgers Bean Chilli with Walnuts and Chocolate Black Eyed Bean and Lemon Hotpot Soraya’s Asheh Reshteh (Iranian noodle soup) Jake’s Middle-East-Lothian Falafel Pomme’s Arabian Night’s Soup Sam’s Butter Bean Supreme Kathleen’s Dragon Pie Hummous Bean and Beer Stew with Dumplings Black Bean Chocolate Chilli Cookies Black Bean Brownies

Contents Introduction Nutrition How to soak Bean by Bean Soaking Guide Cooking Gone With The Wind...

Something Savoury: Sophie’s Dahl Rowan’s Aduki and Coconut Burgers Bean Chilli with Walnuts and Chocolate Black Eyed Bean and Lemon Hotpot Soraya’s Asheh Reshteh (Iranian noodle soup) Jake’s Middle-East-Lothian Falafel Pomme’s Arabian Night’s Soup Sam’s Butter Bean Supreme Kathleen’s Dragon Pie Hummous Rich’s Feijão Bean and Beer Stew with Dumplings Something Sweet: Black Bean Chocolate Chilli Cookies A Note on Black Beans Black Bean Brownies

23 Argyle Place, Edinburgh, EH9 1JJ 0131 228 8548 info@newleafcoop.co.uk