GOOD EATS

Full of beans

High in fiber and loaded with protein, the ‘musical fruit’ is among the most versatile — and delicious — foods in the world.

RECIPES AND PHOTOGRAPHS BY CATHERINE MURRAY

SOOTHING MINESTRONE SOUP

Prep: 10 minutes | Cook: 50 minutes | Servings: 6 2 tablespoons olive oil 1 small white onion, diced small 3 stalks celery, diced small 1 large carrot, diced small 4 cloves garlic, minced 3 cups vegetable broth 2 15-ounce cans red kidney beans, drained and rinsed 2 15-ounce cans great northern beans, drained and rinsed 1 14.5-ounce can petite diced tomatoes 2 tablespoons dried parsley 1½ teaspoons dried oregano ½ teaspoon dried basil ½ teaspoon dried thyme 1½ teaspoons salt ½ teaspoon black pepper 4 cups hot water ¾ cup dry small shell pasta 1 14.5-ounce can Italian green beans, drained 1 small zucchini, diced 4 cups chopped fresh spinach

Heat oil over medium heat in a large stockpot. Sauté onion for 5 minutes. Add celery, carrots, and garlic, cooking until soft, about another 5 minutes. Slowly stir in vegetable broth, kidney beans, great northern beans, tomatoes in juice, and spices. Bring to a boil, then reduce to a simmer and cover with lid for 20 minutes, stirring occasionally. Add hot water, dry pasta, green beans, zucchini, and spinach. Cover and cook another 15 to 20 minutes, stirring once or twice.

Per serving: 1,101 calories, 9 grams fat (2 grams saturated fat), 0 milligrams cholesterol, 1,042 milligrams sodium, 194 grams total carbohydrates, 55 grams fiber, 69 grams protein.

FLOURLESS BLACK BEAN BROWNIES

Prep: 10 minutes | Cook: 30 minutes | Servings: 9 1 15-ounce can black beans, drained and rinsed 3 large eggs 3 tablespoons canola or sunflower oil 1 teaspoon vanilla extract ¼ cup unsweetened cocoa powder 2/3 cup sugar ½ teaspoon baking powder ¼ teaspoon salt ½ cup semi-sweet chocolate chips Powdered sugar for dusting (optional)

Preheat oven to 350 F. Grease an 8 x 8-inch baking pan. In a food processor or blender, purée black beans, eggs, oil, and vanilla extract for 90 seconds. Transfer to a medium bowl. In a small bowl, combine cocoa powder, sugar, baking powder, and salt. Pour dry ingredients into wet ingredients and mix with a spatula until well combined. Stir in chocolate chips, then pour batter into greased baking pan and pop in the oven for 30 minutes, until edges start to pull away from the pan. Cool before dusting with powdered sugar and cutting into squares.

Per serving: 361 calories, 11 grams fat (3.5 grams saturated fat), 62 milligrams cholesterol, 92 milligrams sodium, 55 grams total carbohydrates, 8 grams fiber, 14 grams protein.

PAN-FRIED FALAFEL

Prep: 15 minutes | Cook: 25 minutes | Chill: 30 minutes | Servings: 6 6 cups cooked garbanzo beans (chickpeas) 1 small onion, peeled, cut in half ½ cup chopped fresh curly parsley 3 garlic cloves 3 tablespoons flour 2 teaspoons ground cumin 1½ teaspoons baking powder 1 teaspoon salt 1 teaspoon ground coriander 1 teaspoon black pepper ¼ cup sesame seeds 2 cups vegetable oil for frying Note: Serve falafel alongside tzatziki sauce or hummus as an appetizer, roll into a pita sandwich, or serve on top of a Greek salad. Pat dry the garbanzo beans, then place in food processor along with all ingredients except sesame seeds and oil. Pulse until a pasty “dough” forms when rolled into a ball. If mixture crumbles apart, add a tiny bit of water at a time until mixture holds together. Let rest in refrigerator for 30 minutes. Roll mixture into small, 1½-inch balls. Set falafel balls on a plate and return to refrigerator. In a deep, wide skillet, heat 2 cups of oil on medium-high until it reaches 350 F. Drop a small piece of falafel batter into the oil. It should sizzle immediately, then turn golden brown in less than a minute. If oil begins to smoke, turn the heat down. If it doesn’t sizzle, wait a little longer. Place sesame seeds in a small bowl and roll each falafel ball in the seeds. (This will make the falafel coating crunchier and add a nutty flavor.) Pick up falafel balls with a heat-safe utensil and gently lower into the oil, cooking 3 or 4 at a time. Cook each side until dark brown, 1 to 2 minutes per side, then place on paper towels to absorb excess oil. Makes 18 small falafel.

Per serving: 870 calories, 24 grams fat (3.5 grams saturated fat), 0 milligrams cholesterol, 442 milligrams sodium, 129 grams total carbohydrates, 36 grams fiber, 41 grams protein.

Have you tried one of our recipes? Do you have a recipe to share with other Ohio co-op members? Visit the Member Interactive page on www.ohiocoopliving.com to find recipes submitted by our readers and to upload yours.

While you’re there, check out a video of a few of our recipes being prepared.

www.ohiocoopliving.com

REFRIED BEAN AND PICKLED CABBAGE TOSTADAS

Prep: 30 minutes | Cook: 20 minutes | Servings: 4 1 cup shredded red cabbage 1 teaspoon sugar ½ teaspoon salt 2 black peppercorns (optional) ¾ cup apple cider, white, or rice vinegar 1 cup boiling water 1 tablespoon olive oil (or pork fat) 1 small yellow onion, diced fine ½ teaspoon chili powder ½ teaspoon ground cumin ½ teaspoon ground coriander 2 15-ounce cans pinto beans, drained and rinsed ½ cup chicken or vegetable stock 1 jalapeño or serrano pepper, seeded and diced fine 2 garlic cloves, minced ½ teaspoon salt ½ teaspoon black pepper 1 lime, juiced 8 6-inch corn tortillas 4 ounces crumbled queso fresco or shredded Monterey Jack cheese 1 ripe avocado, sliced handful fresh cilantro, roughly chopped

In a large jar with lid, place cabbage, sugar, ½ teaspoon salt, black peppercorns, and vinegar. Pour boiling water on top and seal with lid (but not too tight). Swish or shake jar to aid in the salt and sugar dissolving and dispersing. Chill in fridge to pickle for at least half an hour. It’ll keep for a few weeks in the fridge. In a medium pot, heat olive oil and add diced yellow onion. Cook until onions are translucent, about 7 minutes. Add chili powder, cumin, and coriander. Stir and cook another minute or two. Add pinto beans, chicken stock, jalapeño, garlic, ½ teaspoon salt, and black pepper. Turn temperature down to medium-low, partially cover with a lid, and continue cooking 15 to 20 minutes, stirring occasionally and adding a little water if the beans become too dry. Remove from heat and let cool a few minutes before blending in lime juice and pulsing with an immersion blender or food processor. Preheat oven to 425 F. Generously spray both sides of each tortilla with cooking spray and arrange in a single layer on a baking sheet. Bake 4 minutes, flip, then bake an additional 4 to 6 minutes, until tortillas are lightly browned and crispy. Top tortillas with a layer of refried beans, crumbled queso fresco, pickled cabbage, avocado slices, and fresh cilantro. Serve immediately. If there are leftovers, store the elements separately.

Per serving: 1,142 calories, 21 grams fat (6.5 grams saturated fat), 9 milligrams cholesterol, 549 milligrams sodium, 186 grams total carbohydrates, 40 grams fiber, 55 grams protein.

reader recipe contest Salads

When you think of “salad,” what comes to mind?

A bowl of chopped iceberg lettuce with a glop of dressing on top? A can of tuna mixed with a heaping spoonful of mayo? A giant bowl of colorful, cut-up fruit? For our 2022 Ohio Cooperative Living reader recipe contest, we’re looking for your most delicious SALAD! Whether it’s extra healthy or more on the decadent side, we want to hear all about it! The grand-prize winner will receive an Ohio-made KitchenAid stand mixer. Two runners-up will receive consolation gifts.

Entry deadline is April 15, 2022! Ground rules

• Entrants must be electric cooperative members or residents of an electric cooperative household. • Entries may be submitted by email to memberinteract@ ohioec.org; uploaded to www.ohiocoopliving.com/ memberinteractive, or mailed to Catherine Murray, c/o

Ohio Cooperative Living, 6677 Busch Blvd., Columbus,

OH 43229. Limit of three recipes per entrant. • To enter, write down your recipe, including all ingredients and measurements, directions, and number of servings. Then tell us the basic story behind your recipe — is it a family tradition, passed down through generations? Or did you make it up one day out of thin air? A good back story can never hurt! • On each recipe, include your name and address, a phone number and email address where you can be contacted, and the name of your electric cooperative. • Submissions may be an original recipe or one adapted from an existing recipe published elsewhere, with at least three distinct changes from the published version. • Winners will be featured in the August issue of Ohio

Cooperative Living.