THE CHINA STUDY QUICK & EASY COOKBOOK (11 page)

MAKES 4–6 SERVINGS    

I used to make a lot of spreads with tofu, but after having a friend ask me to make her a spread with beans instead, I found that I liked it just as well. Now I often make my spreads with beans, and this is one of my favorites. I eat it in wraps with sprouts or fresh spinach, with celery sticks for a quick snack, and even as a sauce for dishes like Pasta with Vegetables and White Bean–Miso Spread (
p. 144
).

1 15-ounce can white beans (navy, great Northern, or cannellini), drained and rinsed

3 tablespoons mellow white miso paste

2 tablespoons almond butter (optional)

3 cloves garlic, minced

2 teaspoons granulated onion

½ teaspoon cayenne pepper (optional)

1.
Add all ingredients to the bowl of a food processor and puree until smooth and creamy.

MAKES 4 SERVINGS    

Toasted almonds add a nice crunch to this spread, and the grated carrots add a touch of sweetness. You might think that all beans taste the same, but you’d be mistaken. Try this with your favorite white bean, or try it with cooked adzuki beans or black-eyed peas for a change.

1 15-ounce can white beans (navy, great Northern, or cannellini), drained and rinsed

3 tablespoons mellow white miso paste

3 cloves garlic, minced

1 large carrot, grated (about 1½ cups)

1 small red onion, finely chopped (about ½ cup)

⅓ cup toasted chopped almonds

¼ cup chopped fresh dill

1.
Add the beans, miso, and garlic to the bowl of a food processor and puree until smooth and creamy.

2.
Add the bean mixture to a bowl with the remaining ingredients and mix well.

MAKES 6 SERVINGS    

I always crave this spread when it is cold outside. I eat it with crackers or on whole wheat bread with sprouts.

1 15-ounce can garbanzo beans (chickpeas), drained and rinsed

3 tablespoons almond butter (optional)

¼ cup lime juice

2 tablespoons low-sodium soy sauce or tamari, more or less to taste

1 medium carrot, grated

1 Thai red chili or 1 small jalapeño pepper, seeded and minced (optional)

¼ cup sliced green onion

¼ cup finely chopped fresh cilantro

2 cloves garlic, minced

1.
Combine the garbanzo beans, almond butter, lime juice, and soy sauce in a food processor and process until smooth and creamy.

2.
Spoon the mixture into a mixing bowl; add the remaining ingredients and mix well.

MAKES 4 SERVINGS    

I love falafel. I eat them as an appetizer, in a pita with Green Sauce (
p. 52
), or even on pizza. But I don’t want all the added fat that would normally be in a deep-fried dish. So, I bake it instead and the results taste as good as the fried original.

2 15-ounce cans garbanzo beans (chickpeas), drained and rinsed

1 medium yellow onion, chopped

6 cloves garlic, chopped

4 tablespoons fresh parsley, chopped

1 tablespoon arrowroot powder

4 teaspoons ground coriander

2 teaspoons ground cumin

sea salt and black pepper to taste

1.
Preheat the oven to 375°F.

2.
Add everything to a food processor and process, leaving a little texture to the beans.

3.
Using a small ice cream scoop or tablespoon, shape the mixture into balls. Place on a nonstick baking sheet and bake for 10 minutes.

4.
Turn the falafel over and bake for another 8–10 minutes.

VARIATION—BREAKFAST FALAFEL PATTIES

Follow steps 1 and 2 in the recipe above, adding ½ teaspoon of ground fennel seeds and ½ teaspoon of crushed red pepper flakes. Using a small ice cream scoop or tablespoon, shape the mixture into balls. Place them on a nonstick baking sheet and press them to ½-inch thickness. Bake them as above.

MAKE IT EASY

If you happen to have baked sweet potatoes on hand, you can use them in place of the garbanzo beans. You’ll need 1¾ cups of mashed sweet potatoes. The added sweetness of the earthy potatoes makes great falafel, and it’s a nice way to sneak another serving of vegetables into your family’s food.