I love savory flavors, and I love gravies. Since going lowfat, I now substitute bean sauces for my beloved gravies. They are delicious and nutritious, as they add the fiber your body needs. I make some thick and blended, like gravies, and some chunky like chowders. I love them alone or over rice. I even like them cold with chopped onion and hot sauce.
SPICY NORTHERN BEAN SAUCE, WITH CARMELIZED ONIONS AND PEPPERS
1 can of northern beans
1 tsp olive oil or use Pam Spray
1 sweet onion, chopped fine
1/2 red pepper, chopped fine
1 carrot, chopped fine
1 stalk celery, chopped fine
1 cup chicken broth
1 clove of garlic (I use 4-5 but I like a lot of garlic)
Heat the olive oil in a pan and saute the onions and peppers until they begin to carmelize, stirring frequently.
Add the garlic and let it brown a little.
Add the carrot and celery and let everything saute together while you add the spices on top:
1 tsp ground cumin
1 tsp oregano
shake of pepper
salt to taste (beans and broth may contain salt)
Add the can of beans, and add 1/2 can of chicken broth, let it cook down for about 25 minutes, stirring frequently.
You can use a hand blender to blend some or all of it into a thick gravy. I blend about half, so I still have chunks of vegetables.
Serve over jasmine brown rice.
SAVORY BLACK BEAN SAUCE
1 can of black beans
1 tsp olive oil or use Pam Spray
1 sweet onion, chopped fine
1 red pepper, chopped fine
1 carrot, chopped fine
1 stalk celery, chopped fine
1 cup chicken broth
1-2 cloves of garlic (I use 4-5 but I like a lot of garlic)
Heat the olive oil in a pan and saute the onions and peppers until they begin to carmelize, stirring frequently.
Add the garlic and let it brown a little.
Add the carrot and celery and let everything saute together while you add the spices on top:
1 tsp ground cumino
1 tsp oregano
1 bay leaf
1 tbsp soy sauce
shake of pepper
salt to taste
Add the can of beans, and add the cup of chicken broth, let it cook down for about 25 minutes, stirring frequently.
Remove the bay leaf.
Use a hand blender to blend some or all of it into a thick gravy. I blend about half of, leaving it chunky.
Before serving, add:
1 tbsp grated orange rind
1 tsp rice vinegar
Top with half a dozen stuff green olives.
Serve over jasmine brown rice.
A HEARTY MIXED BEAN CHOWDER
2 yellow onions, chopped
2 stalks celery, chopped
1 tsp olive oil
2 carrots, chopped
3 cloves garlic, minced
1 cup water
1 (15 ounce) cans white beans, drained
1 (15 ounce) can black beans, undrained
1 tsp cumino powder
1 tsp powdered oregano
1/4 tsp chili powder
1/4 tsp ground cayenne pepper
1/2 tsp coarse ground black pepper
sea salt to taste
1 bay leaf
DIRECTIONS
In a large pot over medium high heat, saute the onions, celery, oil and carrots until they begin to carmelize, stirring well.
Add the garlic and brown for two minutes.
Add the spices, then add the water and the beans.
Bring to a boil, reduce heat to medium low and simmer for 35-55 minutes, or until the vegetables and beans are tender. Remove the bay leaf.