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Low Fat Mediterranean Beans Recipe
Ingredients
2 cups dried navy beans, soaked overnight
2 tablespoons olive oil, divided
1 cup thinly sliced leeks, white and light green parts
1 tablespoon finely minced garlic
1 tablespoon dried tarragon leaves
3 cups boiling water
1 cup finely chopped red cabbage
1/2 cup chopped watercress leaves
1/4 cup finely chopped red onion
2 tablespoons drained capers (up to 3)
1 tablespoon freshly squeezed (up to 2)
lemon juice
salt, to taste
Method
Drain and rinse beans; set aside.
In pressure cooker, heat 1 tablespoon of the oil.
Cook leeks and garlic over medium-high heat, stirring frequently, for 1 minute.
Add the tarragon, water and reserved beans.
Lock lid in place.
Over high heat, bring to high pressure.
Lower heat just enough to maintain high pressure; cook 3 minutes.
Allow pressure to come down naturally for 10 minutes.
Quick-release any remaining pressure.
Remove lid, tilting it away from you to allow any excess steam to escape.
If the beans am not tender, replace (but do not lock) the lid; simmer until done.
If time permits, allow the beans to sit in the cooker at room temperature with the lid slightly open about 2 hours, during which time they will absorb most of the excess liquid.
If serving immediately, remove beans with a slotted spoon or drain off most of the liquid and transfer to a serving bowl.
Stir in the cabbage, watercress, onion and capers.
Season with the remaining tablespoon olive oil, the lemon juice and salt to taste.
Serve at room temperature.
Makes 6 servings.
Preparation time: About 22 to 25 minutes.
Cooking time: About 14 minutes.
Per serving: About 137 cal, 6 g pro, 21 g car, 5 g fat, 34% cal from fat, 0 mg cholesterol, 263 mg sod, 3 g fiber.
