Beans | The Secret Ingredient Powering 2024’s Culinary Trends | Smoky Bean Shakshuka
Introduction
2024 culinary trends have witnessed the triumphant return of a humble yet mighty ingredient: beans. This resurgence isn’t just about rediscovering beans as a food item; it’s a reflection of a broader shift towards sustainable living and plant-based nutrition. Beans, in their myriad varieties, have emerged as the superheroes of the kitchen, offering not just flavor and texture but also a powerhouse of nutritional benefits.
The Nutritional Powerhouse That Is Beans
Beans are a staple food that have supported human nutrition across civilizations. Packed with protein, fiber, vitamins, and minerals, they’re a cornerstone of healthful eating. Dr. Greger of NutritionFacts.org emphasizes their role in preventing chronic diseases, highlighting their protein content without the saturated fats found in animal products. The Blue Zones research further underscores beans’ importance, linking their consumption to the longevity of populations in certain parts of the world.
Beans Across Cultures
From the rich, smoky black beans of Mexican cuisine to the creamy dals of India, beans are celebrated globally. Each culture brings its own unique flavors and cooking methods to these versatile legumes, showcasing their adaptability in a wide range of dishes.
Spotlight on Popular Beans
- Black Beans: Ideal for soups, stews, and as a filling for tacos and burritos.
- Chickpeas: The star of Middle Eastern dishes like hummus and falafel.
- Lentils: Perfect for hearty soups, salads, and the Indian classic, dal.
- Butter Beans: Known for their creamy texture, excellent in casseroles and as a side.
Smoky Bean Shakshuka: A Trendsetting Twist on Traditional Breakfast for 2024
A vibrant and comforting dish, this Smoky Bean Shakshuka brings a hearty, plant-based twist to the traditional breakfast favorite. Incorporating butter beans into the mix not only adds a creamy texture but also boosts the dish’s protein content, making it a nutritious option for any meal of the day. Here’s how to make it:
Join Our Culinary Journey
Interested in mastering this dish and more like it? “Meet the Vegans” offers a free micro-course: “Smoky Bean Shakshuka.” This comprehensive guide, led by Chef Chloe Goldenberg, walks you through the nuances of cooking with beans, ensuring your plant-based meals are both nutritious and delicious. Create your free account!
Smoky Aubergine and Butter Bean Shakshuka
This Smoky Aubergine and Butter Bean Shakshuka is a delightful twist on the classic dish, featuring hearty aubergine, tender butter beans, and a blend of rich spices. Topped with a drizzle of tahini and fresh herbs, this dish is perfect for a satisfying meal. Serve it with crusty bread or warm pita and enjoy the robust flavors and nourishing ingredients.
- Prep Time: 15
- Cook Time: 35
- Total Time: 50
Ingredients
Produce Section:
- 1 onion, finely chopped (approx. 150g)
- 2 cloves garlic, minced (approx. 10g)
- 1 large aubergine (eggplant), diced (approx. 300g)
- 1 red bell pepper, diced (approx. 150g)
- Fresh parsley or coriander, chopped (for garnish, approx. 20g)
- Optional: Avocado slices
Spices and Seasonings Aisle:
- 1 teaspoon smoked paprika (approx. 2.5g)
- 1 teaspoon ground cumin (approx. 2.5g)
- 1/2 teaspoon ground coriander (approx. 1.25g)
- 1/4 teaspoon cayenne pepper (adjust to taste, approx. 0.6g)
- Salt and pepper to taste
Canned Goods Aisle:
- 1 can (400g) diced tomatoes
- 1 can (400g) butter beans, drained and rinsed
Condiments and Sauces Aisle:
- 1 tablespoon tomato paste (approx. 15g)
- 2 teaspoons tahini, for drizzling (approx. 10g)
Oils and Vinegars Aisle:
- 2 tablespoons olive oil (approx. 30ml)
Bakery Section:
- Optional: Crusty bread or pita, for serving
Instructions
Step 1: Prepare the Vegetables
- In a large skillet or frying pan, heat 2 tablespoons of olive oil over medium heat.
- Add 1 finely chopped onion and sauté until softened and translucent, about 5 minutes.
- Introduce 2 minced garlic cloves, cooking until fragrant, about 1 minute.
Step 2: Cook the Aubergine and Pepper
- Season the diced aubergine (approx. 300g) with a little salt and let it sit for 5 minutes to draw out moisture.
- Gently squeeze the aubergine to remove excess water, then add it along with the diced red bell pepper (approx. 150g) to the skillet.
- Stir occasionally, cooking until the vegetables have softened and begun to caramelize, around 8-10 minutes.
Step 3: Spice It Up
- Sprinkle in 1 teaspoon smoked paprika, 1 teaspoon ground cumin, 1/2 teaspoon ground coriander, and 1/4 teaspoon cayenne pepper, stirring well to coat the vegetables in the spices.
- Allow the spices to toast slightly, releasing their aromatic oils, for about a minute.
Step 4: Simmer the Shakshuka Base
- Pour in 1 can (400g) of diced tomatoes and add 1 tablespoon of tomato paste, mixing well.
- Season the mixture with salt and pepper according to your taste preferences.
- Gently fold in 1 can (400g) of drained and rinsed butter beans, ensuring they are warmed through and well incorporated. If the mixture is too thick, add a splash of water to reach your desired consistency.
Step 5: Grill for a Smoky Finish
- For an added depth of flavor, transfer the skillet to a preheated grill (or broiler) and let it cook for an additional 10-15 minutes, or until the top begins to char slightly and the flavors intensify.
Step 6: Garnish and Serve
- Once removed from the heat, drizzle 2 teaspoons of tahini over the top and sprinkle with freshly chopped parsley or coriander (approx. 20g).
- Serve hot, accompanied by avocado slices and crusty bread or warm pita for the perfect meal.
Nutrition
- Calories: 230
- Sugar: 6g
- Sodium: 480mg
- Fat: 10g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 6g
Love this Chloe, great to learn more about the humble bean.
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