Vegetarian Comfort Food
Now that the holidays are behind us, we are looking for ways to eat healthy after a bit of indulgence. Eating more vegetables is a good place to start. So whether you live a vegetarian lifestyle, cook for a family member who does, or just want a great meat-free option to add to your family dinner mix, the chefs at The Culinary Institute of America suggest a delicious and healthy take on a classic comfort food with Beans Bourguignon.
Following a vegetarian diet even one or two days a week is a great way to increase consumption of vegetables, healthy fats and proteins, and fiber.
Beans are available dried or canned; canned beans have been fully cooked and can be used immediately, and dried beans must be soaked and cooked before eating. They are a very good source of protein and are easy on the pocketbook.
When using dried beans, sort them by spreading them into a single layer and remove any stones and other debris. Rinse the beans in cold water to remove any dust. Put the beans in a container and cover them with cold water. Remove any that float to the surface as they are too dry to be eaten. After soaking, drain the beans and cook them.
"The name bourguignon comes from the region in France where the wine is from and the original dish was made with a very good Burgundy," says CIA Chef Katherine Polenz. "When you make bourguignon either with beans or beef, use good wine so you can enjoy the rest of the bottle with the meal. For Beans Bourguignon, the beans are cooked slowly in red wine, much like the rich Beef Bourguignon originally from France."
This recipe is from Chef Polenz's new book, Vegetarian Cooking at Home with The Culinary Institute of America (Wiley, 2012).
Calories: 190, Protein: 8 g, Carbohydrates: 25 g, Fiber: 6 g, Total Fat: 4.5 g,
Saturated Fat: 2 g, Sodium: 190 mg.