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session 109 and beans 2.1 posted: Sat 2012-06-16 01:51:39 tags: fitness, what I'm eating
(per twitter) session 109: weigh-in 195#. 3.3mi / 42m53s: 1mi / 5.8mph, 1 lap / 7.7, mixed speeds finishing w/ 1mi / 5.6 between cooldowns. 509kcal

Beans 2.1: Rinsed the 4-bean non-lentil mix, drained and added 2.25 cups fresh water and 4 shakes of lite salt. "Quick soaked": brought to a simmer, turned off heat and let sit an hour to cool.

The planned cook stage would call for adding the 2/3 cup lentils, 1 cup each frozen chopped spinach and broccoli cuts, 2 cups water, and a couple more shakes of lite salt.

The Iberia brown rice cooking instructions calls for 2 cups water, bring to a boil, stir in 1 cup dry rice and optionally a tbsp of oil or butter and a tsp of salt. Simmer 45 minutes until rice is tender and water is absorbed.

45 minutes is a fair cook time for the beans as well. So we're going to try adding the lentils, rice and greens all in one go. I estimate the 2.2 cups dry beans will translate to about 5 cups cooked, and 1 cup rice and 2 cups water supposedly makes 3 cups "fluffy" cooked, so we'll roll with 1 + 2/3 cups dry rice and 3 + 1/3 cups more water. This should result in a wet mix of slightly more beans and greens than rice.

To recap: Post-soak, add 2/3 cup lentils, a cup each of frozen chopped spinach and broccoli cuts, 5 + 1/3 cups water, a couple splashes of olive oil and a few shakes of salt, and bring to a simmer. Then add 1 + 2/3 cup dry Iberia brown long-grain rice, and simmer 45 minutes or until everything is tender.

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At midnight, thanks to the late start, I've just dished me a bowl and the scent is MADDENING while I'm waiting for it to cool :Q
Turns out that much food almost overfills my saucepan. It's nearly the perfect amount of water per dry ingredients though; I could see adjusting down by a half-cup, maybe a cup, but not much more. I'll have to try a slightly shorter cook next time, maybe 30 minutes, because the broccoli and lentils are mush. I still get a great lentil flavor, and the larger beans still have a good firm texture. or MAYBE...

Add the rice water measure to the quick-soak stage (total 5 cups), add the dry rice post-boil, and by the time it's cooled you can probably knock the cook stage back down to the 30 minutes established in batch 1. Tenderer rice, firmer beans and greens.