Tepary Bean Salad with Red Bell Pepper, Cumin & Lemon Vinaigrette

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

July 30, 2013 • 0 comments

How to Cook Tepary Beans

I recently discovered tepary beans – the only legume native to Arizona, from the Southern region – while attending the Arizona Farmer + Chef Connection. Tepary beans commonly come in brown and white varieties and one serving boasts 9 grams each of fiber and protein, is a good source of iron, and offers some calcium and potassium. You can find them at Whole Foods in the bulk bins, at some farmers’ markets, or you can order them online.

Dried beans are a cinch to prepare, so have no fear. You just need to commit to being at home for a couple of hours while they cook on the stovetop. It’s smart to cook a double batch of the beans. Freeze the extras on a sheet pan and transfer to a bag or container once frozen.

While this dish makes a great side, I usually double the portion and make it into a satisfying meatless meal.

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Tepary Bean Salad with Red Bell Pepper, Cumin & Lemon Vinaigrette

1 cup dried tepary beans, foreign objects and shriveled beans discarded

1/4 onion

2 cloves garlic, peeled and smashed

1 bay leaf

1/4 teaspoon salt

1/2 cup diced red bell pepper

3 tablespoons fresh thyme leaves, chopped

2-3 tablespoons fresh lemon juice

2 tablespoons extra-virgin olive oil

1/2 teaspoon ground cumin (optional: toast in a sauté pan on low heat for a few minutes until aromatic)

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

How to cook tepary beans: Place the beans, onion, garlic, bay leaf and 8 cups water in a large pot. Cover (to speed process) and cook on high heat until water comes to a boil. Add salt, reduce heat to low so the liquid is simmering, and replace lid leaving slightly ajar for steam to escape. Cook beans until tender in the middle, but before they start splitting open, about 2-2 1/2 hours. When beans are done, pour into a colander and rinse with cool water, draining well. Discard the onion, garlic and bay leaf.

Combine cooked beans and remaining ingredients in a bowl. Chill for a few hours at least and enjoy for up to 5 days, adjusting seasoning as needed since the beans absorb flavors over time.

Prep time: 15 minutes

Cook time: 2-2 1/2 hours minutes

Makes 6 servings, 1/2 cup each

Nutrition Facts (per serving): 152 calories, 5 g total fat (1 g saturated fat, 0 g trans fat), 269 mg sodium, 0 mg cholesterol, 21 g total carbohydrate (7 g fiber), 7 g protein, 10% DV iron, 4% DV calcium, 9% DV Vitamin A, 36% DV Vitamin C.

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