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 the vegetarian dish 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), available for purchase at bookstores nationwide or at www.ciaprochef.com/fbi/books.html .
Here is a video showing CIA Professor Katherine Polenz demonstrating how to prepare Beans Bourguignon:
The recipe, after the jump.
Makes 4 portions
2 tablespoons butter or margarine
2 ounces smoked tempeh (optional)
2 tablespoons all-purpose flour
1 tablespoons olive oil
3 shallots, diced
4 carrots, peeled, sliced
2 cloves garlic, minced
12 ounces cremini mushrooms, quartered
1 sprig thyme
1 sprig rosemary
1 bay leaf
1 cup crushed tomatoes
1/2 cup vegetable broth
1 cup dry red wine
3 cups kidney beans, cooked
Salt and pepper, to taste
In a small bowl, combine the butter and flour with a fork, mixing until the two are incorporated. Set aside.
In a large sauté pan, heat the oil over medium heat. Add the tempeh, if using, and sauté for about five minutes. When it starts to sizzle, add Add the shallots, carrots, and garlic, and cook until the shallots are translucent, about 3-–4 minutes.
Add the mushrooms and continue to cook until they start to become tender, about 4-¬5 minutes more.
Stir in the thyme, rosemary, bay leaf, tomatoes, broth, and half of the wine. Bring the mixture to a boil, reduce heat to low, and simmer until the vegetables are tender, about 20-–25 minutes.
Add the rest of the wine, beans, salt, and pepper. Continue to simmer until good flavor develops, about 10-–15 minutes more. Remove and discard the herbs and bay leaf.
Add the butter and flour mixture to the pan and allow the liquid to thicken. Remove from heat and serve.
Nutritional Information per 8- ounce serving—Calories: 190, Protein: 8 g, Carbohydrates: 25 g, Fiber: 6 g, Total Fat: 4.5 g, Saturated Fat: 2 g, Sodium: 190 mg