Beans & cinnamon buns?

Yes, it's possible - our food and nutrition columnist Julie Van Rosendaal shows that you can add beans to almost any recipe.



Here are Julie's two recipes for today - both from her new cookbook, Spilling The Beans!


Sticky Cinnamon Buns

There's nothing like a warm, chewy, yeasty cinnamon but straight from the oven. Puréed white kidney beans add fiber, protein and nutrients while maintaining the flavour and texture of white bread; if you do want to boost graininess, use whole wheat flour in place of all or part of the all-purpose flour, or add a shake of ground flaxseed. Of course you could scatter chopped pecans or raisins over the dough before rolling it up. They're your buns - do whatever you like.

Dough:
1 Tbsp (60 mL) active dry yeast
1 Tbsp (60 mL) sugar
1 19 oz (540 mL) can white kidney beans, rinsed and drained
1/2 cup (125 mL) milk, warmed
1/4 cup (60 mL) butter, softened
2 large eggs
4 1/2-5 cups (1.125-1.25 L) all-purpose flour, or any combination of all-purpose and whole wheat flour, plus extra if needed
1 tsp (5 mL) salt

Filling:
2 Tbsp (10 mL) butter, melted
1 packed cup (250 mL) brown sugar
1 Tbsp (15 mL) cinnamon

Goo (optional-double if you love goo):
1/2 cup (125 mL) brown sugar
1/4 cup (60 mL) butter, melted
1/4 cup (60 mL) honey, golden syrup or maple syrup
1/4 cup (60 mL) water

To make the dough, put 1 cup of warm water into a large bowl and add the yeast and a big pinch of sugar; let it sit for 5 minutes, until it gets foamy. (If it does nothing, the yeast is inactive; toss it out and buy some fresh yeast!)

Meanwhile, purée the beans with the milk, butter and eggs in a food processor, pulsing until well-blended and smooth. Add to the yeast mixture along with about 3 cups of flour and the salt; stir (or mix with the dough hook on your stand mixer) until well blended. Add the remaining flour a half cup at a time until you have a soft, sticky dough; turn out onto a floured surface and knead until it's soft, smooth and elastic. Return it to the bowl, cover with a tea towel and let rest for about an hour, until doubled in size.

On a lightly floured countertop, divide the dough in half and roll each piece into a roughly 14-inch square. Brush each piece with butter and sprinkle each with 1/2 cup (125 mL) brown sugar and a shake of cinnamon (if you want the cinnamon very evenly distributed, stir it into the brown sugar first). Roll each piece of dough up jelly-roll style.

Using a sharp serrated knife or dental floss, cut it crosswise in half. Cut each half in half, and then each quarter in thirds. (Doing it this way is far easier than eyeballing 12 even slices, starting at one end.)

Get out two 9x13-inch pans or muffin tins, or one of each and spray them with nonstick spray. Stir together the goo ingredients and divide between the bottoms of your prepared pans, or put a small spoonful into the bottom of each muffin tin.

Divide the slices of cinnamon bun among your pans, placing four rows of three in a 9x13-inch pan, or dropping one into each muffin tin. Cover with a tea towel or plastic wrap and let rise for another half hour, while you preheat the oven to 350ºF. If you want to make them ahead to be ready in the morning, pop them into the fridge, which will slow the rise.

Bake for 20-30 minutes, until golden. If you like, drizzle with icing sugar thinned with a little water or milk to make a drizzling consistency. Makes 2 dozen cinnamon buns.


Slow-cooked Lamb Shanks with Lentils, Garlic and Rosemary

Browning the meat adds flavour to the final dish - you could also brown the shanks on the barbecue first - but it isn't absolutely necessary. If you're pressed for time, just toss them straight into the slow cooker or pot. You can use this same technique with a whole leg of lamb, with or without the bone. If you do it in the slow cooker and the bone sticks out, cover the open part with foil to trap the heat - it works just fine! (Tip: if there are leftover lentils in a mass of sticky juices in the bottom of the pot left over, turn them into soup. Y.U.M.)

olive or canola oil, for cooking (optional)
4 1 lb (454 g) lamb shanks
3/4 cup (185 mL) dry green or brown lentils
1 carrot, finely chopped
1 head garlic, cloves separated and peeled
2-3 sprigs fresh rosemary
salt
1 cup (250 mL) red wine (optional)
2 cups (500 mL) chicken, beef or vegetable stock

In a large, heavy skillet heat a drizzle of oil over high heat and brown the lamb shanks a couple at a time, turning to brown them on all sides. (Don't worry about cooking them through.) Put the lentils and carrot in the bottom of a slow cooker or large oven-proof pot and put the browned shanks on top. Scatter over the garlic, rosemary and a sprinkling of salt. Pour the wine and stock overtop.

Cover and cook on low for 6-8 hours or bake in a 325°F oven for 3-3 1/2 hours, until the lamb is very tender. Serve the shanks alongside the lentils, with mashed potatoes if possible. Serves 4 (or more).