Black Bean Dip (low-amine, gluten-free, soy-free, dairy-free, nut-free, low-fat, low-carb, vegetarian, vegan)

Low-Amine Black Bean Dip (low-amine, gluten-free, soy-free, dairy-free, nut-free, low-fat, low-carb, vegetarian, vegan) photo

Easy Low-Amine Black Bean Dip

This simple black bean dip is a great low-amine protein source and works as a dip, spread, or simple snack / appetizer. Bring it to parties, share with your friends, and enjoy!

3 C black beans

1/3 C water

1/2 – 1 C minced cilantro, to taste

1 C minced sweet onion

1 tsp salt

1/2 tsp smoked paprika

2 Tbsp chili powder

4 medium cloves garlic, pressed

Cayenne pepper, to taste

  • Mash beans with water, garlic, spices, and salt.
  • Add onion and cilantro and mix thoroughly.
  • Taste and add more salt, cilantro, or cayenne, if desired.
  • Serve chilled.
Low-Amine Black Bean Dip served with Organic Corn Chips (photo)

Low-Amine Black Bean Dip served with Organic Corn Chips

AMINE BREAKDOWN:

Very Low Amine: black beans, water, cilantro, sweet onion, salt, garlic

Very High Amine: smoked paprika, chili powder, cayenne

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Baked Beans (low-amine, gluten-free, soy-free, tomato-free)

Baked Beans (low-amine, gluten-free, soy-free, tomato-free, low-fat, vegetarian, vegan) photo

Baked Beans (low-amine, gluten-free, soy-free, tomato-free, low-fat, vegan)

I’m not huge on baked beans on their own as a side dish, but they are an integral part of one of my all-time favorite comfort foods: Hot and Sour Beans. But for those baked bean lovers out there… This low-amine, vegan baked bean recipe is for you.

1 lb dried navy beans

1 large onion, chopped

1 carrot, minced

1 tsp celery seed

12 garlic cloves, minced

3 Tbsp brown sugar

1/4 C molasses

1/4 C no-tomato ketchup substitute

2 Tbsp soy sauce substitute

1 tsp dry mustard

1 tsp black pepper

1 1/2 tsp salt

1 Tbsp chili powder

1 Tbsp liquid smoke

1 Tbsp cornstarch (mixed in with 1 Tbsp cold water)

  • Pick any pebbles, debris, and icky beans out and discard.
  • Rinse beans and cover in water. Soak using one of two methods:
  • Soak overnight (8+ hours) in the refrigerator.
  • Bring to a boil and cook for five minutes. Turn off heat. Skim foam off the top and cover beans. Let stand for an hour.
  • Ensure you have enough water in the pot, and bring pot to a boil. Reduce to a simmer and cook beans, covered for 30 minutes. Beans should be fairly cooked through at this point (test your beans, as older beans take longer to cook).
  • Drain beans, but reserve cooking liquids.
  • Preheat oven to 375 degrees Fahrenheit.
  • Transfer beans to a large casserole dish or Pyrex pan.
  • Add all ingredients in with beans and stir. Make sure that when you add the cornstarch, you stir right away so that it does not clump.
Baked beans ingredients (low-amine, low-fat, gluten-free, soy-free, dairy-free, tomato-free) photo

Baked beans ingredients (low-amine, low-fat, gluten-free, soy-free, dairy-free, tomato-free)

  • Pour back enough water to cover the beans by a quarter to half inch.
Baked beans with water over the top (photo)

Baked beans with water over the top

  • Cover beans and bake for 10 minutes.
  • Reduce oven temperature to 200 degrees Fahrenheit. Cook for 3 hours, stir, and continue cooking for another 3 hours.
  • Beans are done when tender and the sauce has thickened.
  • Let stand for 10 minutes before serving.

AMINE BREAKDOWN:

Very Low Amine: beans, onion, carrot, celery, garlic, no-tomato ketchup substitute, soy-sauce substitute, black pepper, salt, liquid smoke

Low Amine: brown sugar, molasses

Very High Amine: dry mustard powder 

Pistachio Rosemary Spread

Pistachio rosemary spread

Pistachio rosemary spread on crostini

Everyone loves hummus. But mixing pistachio, rosemary, and white beans make for a nice twist – especially since sesame (tahini) is very high in amines. It’s a delicious blend of flavors and sure to be a hit at any party – and a low-amine treat that allergy sufferers can eat without doom.

Yield: About 2 Cups

1/2 C dried white beans, cooked

1/2 C pistachios

4 Tbsp water

4 Tbsp safflower oil

2 Tbsp fresh rosemary leaves +

handful of fresh rosemary leaves for garnish

Crostini (little toast rounds will work fine – you don’t need oil and cheese and all that unless you really want to. Adjust for gluten-free.)

2 clove garlic

1/2 tsp salt

1/2 tsp black pepper

1/2 tsp ascorbic acid

  • Cook white beans for about 1 hour or until done.
  • Soak pistachios in water.
  • When beans are done, add all ingredients (except garnish rosemary) to a food processor and process until very smooth.
  • Spread onto crostini slices and press one or two rosemary leaves into the middle of each.
  • Serve.
AMINE BREAKDOWN:
Very Low Amine: white beans, water, rosemary, crostini (adjust recipe for gluten-free), garlic, salt, pepper
Low Amine: safflower oil
High Amine: pistachio

Low Amine Bean and Greens Soup

low amine bean and kale soup

Low amine bean and greens soup

I was feeling under the weather, and needed some hearty soup to help clear the evil out of my body, so decided to throw together a low amine soup.

7 C homemade vegetable broth

1 C water

1 C chopped flat leaf parsley, stems included

1 bunch bok choy, chopped (or half a small head napa cabbage)

1 C mixed dried beans

1 medium sweet potato

2 small Russet potatoes, peeled

Juice of 1/2 lime (omit and add a little more ascorbic acid, for lower amine)

4 Tbsp minced ginger

2 Tbsp minced garlic (about 8 cloves)

5 Tbsp minced shallot (about 1 1/2 shallots)

4 Tbsp safflower oil

1/2 C fresh, organic apple juice (optional)

2 Tbsp ground cumin

1 1/2 tsp turmeric

1 tsp rosemary

1 large bay leaf

1 1/2 tsp salt

1 tsp fresh cracked black pepper

Frozen broth and mixed beans

Frozen broth and mixed beans

  • In a medium sized stock pot, bring pre-made vegetable (or other stock) broth to a boil, add beans, and reduce to low simmer.
  • Add parsley, cumin, turmeric, bay leaf, rosemary, salt, and pepper. Cover.
  • Heat a separate sauce pan to medium high. Add oil and minced garlic, ginger, and shallot. Stir often and cook for about 3 minutes, or until fragrant and garlic has started to brown.
Shallot ginger garlic

Cooking shallot, ginger, and garlic

  • Add cooked spices to stock pot. Simmer for an hour or until beans are done.
  • Add bok choy / napa cabbage, lime / ascorbic acid, and water. Cover and cook for 15 minutes on low (just barely simmering).
  • Chop sweet potato and Russet potatoes into small, bite sized pieces. Add to the pot.
  • Add apple juice.
  • Cook for additional 15 minutes, or until potatoes are tender. Low amine bean and greens soup is done when the largest beans in the soup are cooked through.
AMINE BREAKDOWN:
Very Low Amine: broth (assuming homemade and from acceptable low amine vegetable scraps), water, parsley, beans, sweet potato, ginger, garlic, shallot, apple juice, cumin, rosemary, bay leaf, salt, pepper, bok choy, napa cabbage, ascorbic acid
Low Amine: turmeric, peeled potato, safflower oil
High Amine: lime juice