Sprouted Three Bean Dip

sprouted three bean dip with organic sprouted Que Pasa chips

This sprouted three bean dip is my sister Maureen’s creation.  It was inspired by the life-preserving works of her prayer partner Jeanette in the early 2000’s.  Her friend was a cancer victim with four months to live when she chose non-traditional treatment, a juice fast at a health center.  After healing was complete, Jeanette began to teach powerful juice fasting herself, elaborating on its restorative values with sprouted foods.  Together these produce a perfect ph balance in our systems, in which cancer can’t survive.  This woman is now world renown for treating the terminally ill.

Sprouting magnifies the nutritional qualities of grains, legumes, seeds, and nuts.  For instance, almonds soaked for 24 hours increase in food value 11x.  Quinoa, a pseudo-cereal, which fits nicely between grains and legumes, is also dramatically changed; this complete protein, which grows quickly in 1-2 days, is high in manganese, phosphorus, copper, magnesium, fiber, folate, zinc, vitamin E, and antioxidants; my instructions for germinating quinoa can be found in Sprouted Quinoa and Yam Salad (2016/09/05).  Beans, however, take about 3 days for the enzymes to come alive; live beans are also a good source of protein, as well as B and C vitamins.

Maureen learned much about nutrition from her friend and subsequently passed it on to me.  My sister creatively applied her sprouting method to cooked three-bean dip; Jeanette, however, never cooks anything.  Note that boiling these beans diminishes their life; thus, they are no longer considered a live food, but germination still holds some benefits here even with the heating.

On the other hand, sprouting can encourage bacteria to grow, while high heat kills these microorganisms; boiling also deactivates irritating substances that may be found in raw sprouts; therefore, people with weak immune systems should be careful about eating sprouted foods.  Indulge as your body dictates, always employing sterile conditions while undertaking this technique.

Koreans have long employed stewing in making their common side dish known as kongnamul; in this popular nourishment, the sprouted soybeans have been cooked thoroughly and seasoned with fish sauce, garlic, green onions, sesame seeds, sesame oil, and hot pepper flakes.  This refreshing accompaniment is almost always present at every meal in this culture; for an authentic recipe, go to http://www.maangchi.com/recipe/kongnamul-muchim

My dip will keep for many weeks in the refrigerator (these instructions provide three quarts of product, two of which I freeze).  For me, the receipt’s importance is not only its enzymatic quality, which decreases some with boiling and freezing, but more so the ease it provides of always having a dynamite hors d’ouvres on hand.  It’s good!

ingredients for sprouted three bean dip

Sprouted Three Bean Dip  Yields: 3 quarts (ideal for freezing).  Total prep time: “3” days to soak beans for live enzymes, plus 3 1/2 hr to prepare/  active prep time: 1 hr/  cooking time: 2 1/2 hr.

3 cups pinto beans

1 cup red beans

1 cup black beans

1 tbsp salt  (Real Salt is best for optimum health; available in the health section of local supermarket.)

2/3 cup garlic cloves, cut in thirds, 2 medium/large bulbs of garlic needed  (This produces a pungent garlic flavor; may adjust amount for a weaker garlic taste.)

1 cup cold-pressed, extra-virgin olive oil

1 cup salsa  (Trader Joe’s makes a good and reasonable Salsa Authentica.)

3-1 quart empty yogurt or cottage cheese containers, sterilized

  1. Began soaking beans 3 days ahead of time: place the pinto and red beans only in a large stock pot; check for stones; then, cover generously with water.  Next place black beans in a 3 quart saucepan, covering well with water, after checking for stones,  (Black beans cook faster; thus, they need to be prepared separately.)
  2. Let soak for 12 hours.  Drain and rinse every 6-8 hours thereafter to keep beans wet until sprouted.  Do not let beans dry out.  Enzymes will be alive even if sprouts are just beginning to show.  This process takes several days.
  3. When sprouts have grown, rinse beans well again, and cover amply with fresh water.  Cook black beans over medium heat until soft for about 45 minutes.  Bring pinto/red beans to a boil over medium heat (this takes around 45 minutes) and cook for about 1 1/4 hours more, or until soft.  Replenish water if needed.  DO NOT ADD SALT WHILE COOKING, THIS INHIBITS BEANS FROM SOFTENING.
  4. Peel garlic while beans are cooking; cut cloves in halves or thirds, filling a 2/3 cup measuring cup (or 1/2 cup if you want a weaker garlic flavor).  Place in a dry food processor; chop fine, stopping and scraping down sides.  Pack down chopped garlic in same measuring cup; split in half with a knife, using one half for each of the two batches you are processing.  Set aside, see photo.  (Note: of necessity, dip will taste very strongly of garlic at first; this flavor mellows greatly after several days!  If you don’t like a powerful garlic taste, you may decrease the amount of garlic cloves to 1/ 2 cup total, 1/4 cup per batch, or to taste.)
  5. Remove the black beans from heat when they are soft, immediately add 1 tsp salt to hot bean broth.  Let soak for 15 minutes, drain well, set aside.  (This process salts the bean dip evenly.)
  6. Repeat step 4 with the pinto/red beans when finished cooking; add 2 tsp of salt, however, to this mixture.
  7. When beans are cooked, salted, and drained, process the first of two batches by placing half the pinto/red beans, half the black beans, half the garlic, 1/2 cup oil, and 1/2 cup salsa in the food processor.  Turn on and puree.  Press the “dough” button on processor briefly, as it agitates the mass with different motions than those of regular processing; in this way, blend the bean dip well.
  8. Place in sterilized containers and repeat step 7 with last of beans.
  9. This keeps in refrigerator for many weeks, freezes extra well, is great for long-term use.

Ahi Tuna with Black Bean & Eggplant Dish

When I require a firm fish for creating recipes, I prefer ahi tuna over halibut, which tends to be drier.  I discovered in Culinary Artistry, by Andrew Dornenburg and Karen Page, that the excellence of tuna steaks is enhanced by both eggplant and black beans; lemon and garlic also compliment ahi.1   It took courage for me to experiment with blending all the above together in a dish needed for a special occasion, during which I honored the Lomilos from Uganda.

Cooking takes risks, as life does; nothing comes automatically.  A patient pressing-in is required to foster creative mastery.

I learned an important lesson in my early thirties when I moved to Portland, for then I was struggling to overcome an addiction to alcohol.  In the process of sobering up, I was taught to trust in the history of old-timers in areas that I didn’t yet have enough victory of my own.  As a result, I listened carefully to my elders’ testimonies, holding fast to their professed truths.  The pay-off was great, for I haven’t had a drink since 2/06/86.

In like manner, I have reached out to experts in the culinary field over the years; thus, amplifying my own inherent strengths.  The outcome is an acquired proficiency in successfully combining foods, as exemplified here.

I see parallels between skills gained in cooking and those procured in living.  If we continue with these teachings in my blog, I promise that ability in both these areas will be attained.

I can’t stress enough that patience and trust are essential elements.  Let us walk in the light each of us has, taking baby steps of courage to rise to our next level.

True to form, I sought help from experts in writing this recipe and its history.  For instance, I needed to know more about not overcooking tuna.  Harold McGee teaches about the meat-red color of certain tunas in On Food and Cooking; it is caused by the oxygen-storing pigment myoglobin, which is needed for this fish’s nonstop, high-velocity life.  This deep red color is lost, if this fish is not frozen well below -22 degrees F, which helps explain the brownish color of some frozen tunas.  When cooked, it looses this blood red color at about the same temperature that beef does, between 140-160 degrees F; it is best to undercook this food, or dryness will result.  If you like your meat rare, you will probably also like rare tuna; thus, be careful to check for color during its preparation.2

This ahi may be made with onions that are quickly sautéed, but it is better to carmelize them, a somewhat painstaking process if done correctly.  Next week’s entry will be for nutty, carmelized onions and carrots.  I encourage you to make a double batch of these onions ahead of time; they store for up to 3 days.  The proven result: both the carrots and this tuna will be fast and easy to execute.

Let’s humbly learn from the masters, purposing to keep all seeds of knowledge in fertile soil.

Eat hearty, this is a delicious fish!

  1. Andrew Dorenburg and Karen Page, Culinary Artistry (Hoboken, N.J.: John Wiley & Sons, Inc., 1996), pp. 187, 273.
  2. Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), p. 194.

black bean and eggplant dish

Ahi Tuna with Black Beans and Eggplant Dish  Yields: 4 servings.  Total active prep time: 50 min.

Note: if desired the onions may be carmelized several days ahead, using next week’s carmelized onion and carrots’ recipe; the eggplant & bean dish may be made several hours in advance and reheated 15 minutes before serving, as you cook the tuna.

6 1/2 tbsp oil  (Avocado oil is best, coconut oil will do; olive oil produces carcinogens when heated to high temperatures.)

1 medium/large yellow onion, halved at the root and stem and cut in 1/8 inch slices

1 pound eggplant

1/4 cup water

3 tbsp lemon juice, fresh squeezed  (2 small lemons needed.)

5 tsp salt, or to taste  (The coarser kosher salt is best here for rubbing in tuna steaks.)

3 tsp fresh ground pepper, or to taste

5 large cloves of garlic, minced  (3 frozen cubes of garlic from Trader Joe’s makes preparation easier.)

1-15 ounce can of black beans  (Organic is best; Simple Truth brand at our local Fred Meyer’s is very economical.)

2 tsp crushed dried red pepper

2 tsp garlic powder

2 tsp dried ginger

2 tsp dried oregano  (Organic is available for $1.99 at Trader’s!)

4 ahi tuna steaks, or about 1 1/3 pound

1 tsp sesame oil

  1. fond on bottom of pan of eggplant

    For quickly sautéing onions, heat 1 tbsp oil in a large sauté pan over medium heat; place a small piece of onion in oil; when it sizzles, add rest of onion and cook until well browned, stirring occasionally.  (Better yet, use carmelized onions by utilizing next week’s recipe to make a double batch of this time-consuming treat; they store up to 3 days.)  Meanwhile go to next step.

  2. Cut eggplant in small 1 inch cubes, set aside.
  3. Roll lemons on counter, pressing down hard with your hand to loosen juices.  Juice lemon and set aside 3 tbsp.
  4. If using fresh garlic, mince now.
  5. When onions are cooked, place in a bowl; next, heat 1 1/2 tbsp oil in pan; place piece of eggplant in oil; when it sizzles, add rest of eggplant.  Cook until soft, about 5 minutes, stirring frequently.  After 5 minutes, add 1/4 cup of water and deglaze pan (scrape bottom with a wooden or heat resistance plastic spatula to loosen cooked on fond, see photo).  Cook until water is evaporated; this vegetable will be somewhat mushy.
  6. Stir in onions, lemon juice, salt, pepper, and garlic; if garlic is fresh, cook only until you can smell it; see Tomato/Feta Chicken (2016/07/25) for tips on cooking with garlic.  If using the frozen cubes, cook just until melted and blended in well.
  7. Gently stir in the can of black beans, which has been drained; do not over-stir, as this breaks down beans.  Adjust seasonings.  May set aside to finish just before serving, or immediately proceed to step 9, in which case turn down heat to medium/low under eggplant/beans.  (See  above photo for finished product.)
  8. If finishing later, began the next step 15 minutes before serving time.
  9. Just prior to serving, blend together 4 tsp salt (preferably kosher salt), 2 tsp fresh ground pepper, dried red pepper, garlic powder, ginger, and oregano; rub seasoning into tuna steaks.  (If bean mixture is cold, begin reheating it for 8-10 minutes over medium heat before sautéing tuna, stirring occasionally.)
  10. Melt 4 tbsp oil and 1 tsp sesame oil in a large sauté pan over medium/high heat; just as it begins smoking, sear steaks in hot oil-2 minutes per side for medium rare, give or take 1/2 minute for rare or medium.  The time may need adjusting as thickness of steaks varies; you can check the color of tuna by piercing thickest part of fish with a sharp knife to check for doneness at the very end; it should be somewhat red for medium-rare.  Do not overcook tuna.
  11. Serve with carmelized onions and carrots (next week’s post).  Enjoy!