The following macrobiotic bean recipes will help incorporate beans into a healthy diet. These recipes come from Susan Waxman, acclaimed chef and macrobiotics expert at the Strengthening Health Institute. The best training available includes pairing our courses detailed in SHI Macrobiotic Programs with the recipes below.
It is completely acceptable to use canned beans in place of cooking dry beans to save yourself some time. I like using the Eden brand, readily available in many grocery stores. This brand is organic, unseasoned, and the can contains no BPA’s. Another primary focus is to make your meals with as much of your own twist as possible.
Italian-Style White Beans and Greens
Serves 4 to 5
Take 1½ to 2 cups cooked cannelloni beans.
4 cups chopped broccoli rabe, stems separated from the flowers and leaves.
2 to 3 tablespoons olive oil
¾ teaspoon sea salt
¾ cup water or bean cooking liquid
1 to 2 cloves of garlic, sliced thin or left whole
Finally, add red pepper flakes to taste.
Gently heat 2 tablespoons of olive oil in a cast iron or sauté pan.
Add the stems of the greens and begin to sauté.
Put in a bit of liquid, the garlic and add a good pinch of pepper flakes.
Add the flowers, the leaves and a pinch of salt.
Cover the pot and simmer for a minute because you want to get it nice and hot.
Add the beans and the additional salt. Gently fold to blend all of the ingredients and simmer for 5 minutes.
Add a drizzle of olive oil and continue to simmer for another 2 to 3 minutes.
Another option is to use broccoli or escarole in place of the broccoli rabe.
Serves 4 to 6
4 cups pre-cooked pinto or turtle beans if you rather.
2 medium onions, diced
2 tablespoons extra virgin olive oil
Water and/or bean cooking liquid
1½ to 2 teaspoons sea salt
1 to 2 scallions, sliced thin
Finally, chopped cilantro, sliced jalapeño or cayenne pepper is optional.
Heat the olive oil in a deeper skillet or saucepan so you don’t have any spillage.
Add the onions and also begin to sauté them in the skillet.
When the onions begin to sweat, add a pinch of sea salt and 2.5 tablespoons of water. If you are using fresh peppers, add them at this time.
Continue sautéing until the onions become translucent.
Add the beans and the rest of the sea salt.
If it seems like the seasoning is not evenly dispersed, fold it in order to blend it in.
Place a flame deflector under the pot, lower the flame and simmer for 10 minutes.
Use the back of a wooden spoon to mash the beans and to get your desired texture.
In conclusion, garnish with chopped cilantro and scallions. You should be able to your macrobiotic bean recipes as a result of the steps.