A new special series is about to hit Tush Cook. It’s the “what did I cook in my Food Science class this week” series. A little history behind this: For my clinical nutrition program, Intro to Food Science is a required course. I wasn’t so thrilled at first about a class that had a lecture and a lab, until I read the required materials for the lab: chef’s knife, thermometer, chef’s coat. HEAVEN. Every week in lab, we learn different cooking techniques for different food groups. This week was legumes, and we made some awesome recipes and I wanted to share my three favorites: White Bean and Tomato Stew, Mexican Black Bean Dip, and Chickpea Salad with olives. (There’s also a split pea soup in the bottom right of this photo but it was nothing to write home about).
The white bean and vegetable stew was probably the only one that could stand alone as a meal–comforting, warm, and filling–packed with veggies, beans, parmesan, and fresh herbs. The black bean dip with baked whole wheat pita chips would make a great appetizer. And the chickpea salad, which had tons of flavor from olives and pepperocini (two things I never knew I liked) would make a great side or lunch.
Nutritional Highlights: Legumes are an excellent source of soluble fiber. What you might not know about soluble fiber, is that its actually great for your heart. It helps lower LDL (bad cholesterol) by binding it and removing it from the body. Legumes are also rich in folic acid, copper, iron, and magnesium — nutrients many of us could use more of in our diets. It’s also a great non meat protein source. We could all stand to incorporate a few more legumes into our lives.
And look at the cool kitchen my “lab” takes place in:
Recipes to be posted soon…to tired to type them up now!