“Legumes,” as my French Mother would have said, “are good for you!” I do love the word, “legumes” and I don’t hear it very often anymore but what we are speaking about here are, beans.

Beans are one of the earliest cultivated plants in the world. Originated in Thailand and migrating around the world, they were often placed in tombs with Egyptian rulers so that in the afterlife the spirit would not go hungry.

Beans are a source of protein and occasionally substituting beans for meat in our diet, will help to lower cholesterol and provide more fiber as well as iron and folate, a B vitamin.

This is an inexpensive recipe that is loaded with vitamins and will provide your family with energy to spare. Bon Appetit!

Kidney Bean Risotto

Ingredients:

4 Tablespoons olive oil

1 onion, chopped

2 garlic cloves, finely chopped

3/4 cup brown rice

2 1/2 cups vegetable stock

Salt and pepper

1 red bell pepper, seeded and chopped

2 celery stalks, sliced

8 ounces mushrooms, thinly sliced

15 ounces canned red kidney beans, drained and rinsed

3 Tablespoons chopped fresh parsley plus extra for garnish

1/4 cup cashews

Prepare:

1. Heat half the oil in a large, heavy bottom pan. Add the onion to cook, stirring occasionally for five minutes. Add half the garlic and cook, stirring frequently for 2 minutes. Add the rice and stir for one minute until the grains are thoroughly coated.

2. Add the stock and a pinch of salt and bring to a boil, stirring constantly. Reduce heat, cover and let simmer for 35-40 minutes, or until the liquid has been absorbed.

3. Meanwhile, heat the remaining oil in a heavy bottom skillet. Add the bell pepper and celery and cook, stirring frequently, for five minutes. Add the sliced mushrooms and the remaining garlic and cook, stirring frequently, for 4-5 minutes.Stir the rice into the skillet. Add the beans, parsley and cashews. Season with salt and pepper and cook, stirring constantly, until hot. Transfer to a warmed serving dish, sprinkle with extra parsley, and serve at once.

4. Stir the rice into the skillet. Add the beans, parsley and cashews. Season with salt and pepper and cook, stirring occasionally, until hot. Transfer to a warmed serving dish, sprinkle with extra parsley, and serve at once. Voila, legumes!