Beef and Beans
Recipe By Unique Hammond
Inspired by my sister’s meal for her 5-year-old, I like to steam a veggie on the side because the beef and bean combo can feel rich, and the steamed veggie adds lovely lightness. I also like to drizzle my veggies with high-quality olive oil, sea salt, and sometimes a bit of lemon zest! I often cook my beans ( instant pot style) before I make this dish and I prefer a white bean. You can used canned beans as well and makes for a quick no fuss meal.
Ingredients:
2-3 lb ground beef (or stew meat, cut into 1-inch cubes)
1 large onion, chopped
2-4 cloves garlic, minced
2 (15 oz) can navy beans, or cannelloni beans or great northern -drained and rinsed.
I often use dried beans that I have cooked separately in an instant pot.
1-2 tablespoons olive oil
Salt and pepper to taste
Instructions:
Sauté Aromatics: Add chopped onion to the pot and cook until softened, about 5 minutes. Add minced garlic and cook for another minute until fragrant.
Add the Beef: Add ground beef (or stew meat) and cook until browned, breaking it up with a spoon. Drain excess fat if using ground beef.
Add Beans: Stir in the beans. Simmer for another 15-20 minutes, or until everything is warm.
Season and Serve: Season with salt and pepper to taste.
Flavor Profile Variations:
1. Southwestern/Chili Style:
Additions:
1-2 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon smoked paprika
1/4 teaspoon cayenne pepper (or to taste)
1 (4 oz) can diced green chilies
Garnish:
Chopped cilantro
Diced avocado
2. Italian Style:
Additions:
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon dried thyme
1 (6 oz) can tomato paste (for a richer sauce)
1/2 cup of red wine ( cook off the alcohol)
Garnish:
Grated Parmesan cheese
Fresh parsley
3. Mediterranean Style:
Additions:
1/2 cup chopped Kalamata olives
1/4 cup chopped sun-dried tomatoes
1 teaspoon dried oregano
A squeeze of lemon juice.
Garnish:
Fresh dill
A drizzle of olive oil.
Tips and Tricks:
For a thicker stew, mash some of the beans against the side of the pot.
You can use other types of beans, such as cannellini or black beans.
Add liquid to achieve a soupy consistency.
For a faster cook time, use a pressure cooker or instant pot.
For a spicer dish, add jalapenos, or habaneros to the dish.
Health Benefits:
Base Recipe Ingredients:
Ground Beef/Stew Meat:
Protein: Essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
Iron: Crucial for oxygen transport in the blood (hemoglobin) and energy production.
Zinc: Supports immune function, wound healing, and cell growth.
B Vitamins: Involved in energy metabolism and nervous system function.
Onion:
Vitamin C: An antioxidant that supports immune function and skin health.
Fiber: Promotes digestive health and can help regulate blood sugar levels.
Quercetin: An antioxidant with anti-inflammatory and antihistamine properties.
Sulfur Compounds: May have beneficial effects on cholesterol levels and cancer prevention.
Garlic:
Allicin: A compound with potent antioxidant, anti-inflammatory, antibacterial, and antiviral properties.
Manganese, Vitamin B6, Vitamin C, Selenium: Provides various essential nutrients.
May help lower cholesterol levels and blood pressure.
Navy Beans/Cannellini Beans/Great Northern Beans/Dried Beans:
Fiber: High in soluble and insoluble fiber, promoting digestive health, regulating blood sugar, and lowering cholesterol.
Protein: A good source of plant-based protein.
Folate: Important for cell growth and development.
Iron: Contributes to iron intake.
Potassium: Supports heart health and blood pressure regulation.
Complex Carbohydrates: Provide sustained energy.
Olive Oil:
Monounsaturated Fats: Healthy fats that can help lower LDL (bad) cholesterol and reduce the risk of heart disease.
Antioxidants: Contains compounds like oleocanthal, which has anti-inflammatory properties.
Vitamin E and K: Provides essential vitamins.
Salt:
Sodium and Chloride: Electrolytes essential for fluid balance and nerve function (in moderation).
Iodine: (if iodized salt) Important for thyroid function.
Note: Excessive salt intake can be detrimental to health, so use it sparingly.
Pepper:
Piperine: A compound with antioxidant and anti-inflammatory properties.
May aid in digestion.
Flavor Profile Variations:
Southwestern/Chili Style:
Chili Powder: A blend of spices, often including chili peppers, cumin, oregano, and garlic powder, offering antioxidants and potential anti-inflammatory effects.
Cumin: Contains antioxidants and may aid in digestion.
Smoked Paprika: Adds flavor and some antioxidants.
Cayenne Pepper: Contains capsaicin, which may have pain-relieving and metabolism-boosting effects.
Green Chilies: Provide Vitamin C and capsaicin.
Cilantro: An herb rich in vitamins, minerals, and antioxidants; may help detoxify heavy metals.
Avocado: A source of healthy monounsaturated fats, potassium, Vitamin E, and fiber.
Italian Style:
Oregano: Contains antioxidants and has antibacterial properties.
Basil: Provides Vitamin K and antioxidants.
Thyme: Contains antioxidants and may have antimicrobial effects.
Tomato Paste: A concentrated source of lycopene, a powerful antioxidant linked to heart health.
Red Wine: Contains resveratrol, an antioxidant that may benefit heart health (consume in moderation, if at all).
Parmesan Cheese: A source of calcium and protein (can be high in sodium and saturated fat, so use in moderation).
Fresh Parsley: Provides vitamins K, A, and C, and antioxidants.
Mediterranean Style:
Kalamata Olives: A source of healthy monounsaturated fats and antioxidants.
Sun-Dried Tomatoes: Concentrated source of lycopene and Vitamin C.
Lemon Juice: Provides Vitamin C and may aid in digestion.
Dill: An herb rich in antioxidants and Vitamin C.
Enjoy your delicious and customizable beef and bean dish!
Unique
The Bean Protocol
