Are you looking for a quick, healthy, and surprisingly delicious dinner option? Look no further! Dried cranberry beans are a nutritional powerhouse, packed with protein and fiber, and they offer a fantastic base for a myriad of flavorful dishes. This recipe will guide you through preparing these versatile beans, transforming them from humble dried legumes into a satisfying and flavorful meal perfect for busy weeknights. It's one of those easy recipes that delivers big on taste and health benefits!
Ingredients:
- 1 cup dried cranberry beans (also known as romano beans)
- 4 cups water
- 1 teaspoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- Salt and black pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
Step 1: Preparing the Beans
Before you start cooking, it's crucial to soak the dried cranberry beans. This significantly reduces cooking time and improves their texture. Rinse the beans thoroughly under cold water. Place them in a large bowl and cover with at least four times their volume of cold water. Soak for at least 6 hours, or preferably overnight. This is a key step for delicious, homemade cooking.
Step 2: Cooking the Beans
Drain the soaked beans and rinse them again. In a large pot, combine the beans with 4 cups of fresh water. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for approximately 1-1.5 hours, or until the beans are tender but not mushy. You should be able to easily pierce them with a fork. Add more water if necessary during cooking to prevent the beans from drying out.
Step 3: Sautéing the Vegetables
While the beans are simmering, heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and red bell pepper, and cook for another 3-5 minutes, until slightly tender-crisp.
Step 4: Combining and Simmering
Once the beans are cooked, add the sautéed vegetables, diced tomatoes (undrained), oregano, basil, red pepper flakes (if using), salt, and pepper to the pot. Stir well to combine. Simmer for another 15-20 minutes, allowing the flavors to meld together.
Step 5: Serving
Garnish with fresh parsley before serving. This healthy meal is delicious on its own or served with a side of crusty bread.
Tips and Variations:
- For a quicker meal: Use canned cranberry beans, rinsing them well before adding them to the sautéed vegetables and simmering for 15 minutes. This makes it one of the best quick dinner ideas around.
- Spice it up: Add a pinch of cayenne pepper or a dash of your favorite hot sauce for extra heat.
- Add protein: Include cooked sausage, chorizo, or chickpeas for a heartier dish.
- Vegetarian option: This recipe is naturally vegetarian!
- Flavor boost: Experiment with different herbs and spices such as thyme, rosemary, cumin, or smoked paprika.
Nutritional Information (per serving, approximate):
This information is approximate and will vary based on specific ingredients and serving size.
- Calories: Approximately 250-300
- Protein: 15-20 grams
- Fiber: 10-15 grams
This easy recipe for dried cranberry beans provides a delicious and nutritious meal, perfect for those seeking healthy options without sacrificing flavor. It's a testament to the power of simple, homemade cooking, and a great addition to your repertoire of best recipes. Enjoy!