Spiced Cranberry Bean Medley
Discover a delightful twist on traditional beans with this Spiced Cranberry Bean Medley, inspired by the flavors of Indian cuisine. This recipe hails from 'Heirloom Beans,' authored by the talented Vanessa Barrington, a member of my local food co-op and a passionate teacher of bean cooking techniques. Sourcing heirloom beans, such as those from ranchogordo.com, elevates this dish to new heights. While this recipe features a well-balanced seasoning, we've noted that doubling the spices enhances its flavor brilliantly, which you may want to try as well. Serve this vibrant bean dish over nutty brown rice, accompanied by a zesty cilantro chutney and your favorite vegetables for a wholesome meal that's as nutritious as it is delicious!
N/A
Servings
40
Calories
14
Ingredients
Ingredients
cooked cranberry beans
1/2 lb (cooked, see note)
extra virgin olive oil
2 tablespoons (for sautéing)
yellow onion
1/2 (sliced)
garlic cloves
4 (finely chopped)
fresh ginger
1 1/2 inches (peeled and finely chopped)
cardamom pods
2 (crushed)
cumin seeds
2 teaspoons (lightly crushed)
fennel seed
1 teaspoon (lightly crushed)
coriander seed
1 teaspoon (lightly crushed)
serrano chili
1 (sliced)
plum tomatoes
3 (chopped and drained)
salt
to taste
black pepper
to taste (freshly ground)
cilantro
for garnish (chopped)
Instructions
1
In a soup pot over medium heat, gently warm the cooked cranberry beans along with their broth to infuse them with flavor.
2
In a small heavy skillet, heat the extra virgin olive oil over medium heat. Add the sliced yellow onion, finely chopped garlic, and ginger, and sauté them together until they become soft and aromatic, about 10 minutes.
3
Increase the heat to medium-high, then introduce the crushed cardamom, cumin seeds, fennel seeds, coriander seeds, sliced serrano chili, and chopped plum tomatoes into the skillet. Stir the mixture continuously for 2-3 minutes until the spices are fragrant.
4
Pour the entire spice mixture into the pot of warmed beans. Season the mixture to taste with salt and freshly ground black pepper, and stir to combine thoroughly.
5
Serve the Spiced Cranberry Beans garnished with fresh chopped cilantro, adding a touch of color and freshness.
Nutrition Information
5.83g
Carbs
1.67g
Protein
1.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Spiced Cranberry Bean Medley?
It is a flavorful bean dish inspired by Indian cuisine, featuring heirloom cranberry beans and aromatic spices.
Who authored the original recipe?
The recipe was authored by Vanessa Barrington.
Which book features this recipe?
The recipe is from the book titled 'Heirloom Beans'.
Where can I source the heirloom beans mentioned?
The recipe suggests sourcing them from ranchogordo.com.
Is this dish vegan?
Yes, it is tagged as a vegan dish.
Is the recipe gluten-free?
Yes, the Spiced Cranberry Bean Medley is gluten-free.
How many calories are in a serving?
The dish contains approximately 40 calories per serving.
What is the carbohydrate count?
There are 5.83g of carbohydrates per serving.
How much protein is in the medley?
Each serving contains 1.67g of protein.
What is the fiber content?
The recipe provides 1.5g of fiber per serving.
How long do you sauté the onion, garlic, and ginger?
They should be sautéed for about 10 minutes until soft and aromatic.
What type of oil is used for cooking?
The recipe calls for two tablespoons of extra virgin olive oil.
How should the fresh ginger be prepared?
The ginger should be peeled and finely chopped before being added to the pan.
How many garlic cloves are needed?
The recipe requires 4 garlic cloves.
What kind of onion is used?
A yellow onion is used, specifically 1/2 of one, sliced.
Can I increase the spice level?
Yes, doubling the spices is recommended to enhance the flavor brilliantly.
What type of chili provides the heat?
The recipe uses one sliced serrano chili.
How should the cardamom pods be prepared?
The pods should be crushed before being added to the skillet.
What kind of tomatoes are used?
The recipe uses 3 plum tomatoes.
How are the plum tomatoes prepared?
They should be chopped and drained.
What type of rice is recommended for serving?
Nutty brown rice is recommended as a serving accompaniment.
What kind of chutney pairs well with this?
A zesty cilantro chutney is suggested for serving.
What garnish is used for this dish?
Fresh chopped cilantro is used for garnish to add color and freshness.
How do you warm the cranberry beans?
Warm them along with their broth in a soup pot over medium heat.
How many ingredients are in this recipe?
There are a total of 14 ingredients listed in the recipe.
Is this recipe considered healthy?
Yes, it is described as a nutritious and healthy meal.
How should the cumin, fennel, and coriander seeds be prepared?
The seeds should be lightly crushed before being added to the skillet.
How long should you cook the spice and tomato mixture?
Stir the mixture for 2-3 minutes until the spices are fragrant.
When are salt and pepper added?
Add salt and freshly ground black pepper to taste after combining the spice mixture with the beans.
Is this dish considered comfort food?
Yes, the recipe is specifically tagged as comfort food.