Bean Recipes
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Bean Recipes

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A brief description of how you can pre-cook your beans to turn them into a convenience food. Several recipes are included for using beans in a varity of ways.

A brief description of how you can pre-cook your beans to turn them into a convenience food. Several recipes are included for using beans in a varity of ways.

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Bean Recipes Bean Recipes Document Transcript

  • Ready to Eat – Food Storage Beans Turn your Food Storage Beans into Convenience Foods Many meals from beans can be made in 30 minutes or less, if you take some time to prepare the beans. The following methods can be used: • Commercially Canned Beans • Home canned beans using a pressure canner – see instructions below • Cooked beans – stored in refrigerator up to 1 week or in 2-cup portions in zip-loc bags in the freezer for up to 6 months. Flatten and stack bags to save space. • Sprouted beans stored in refrigerator up to 1 week or in 2-cup portions in zip-loc bags in freezer for up to 6 months. (Sprouted beans cook in only 20-30 minutes) • Grind beans into flour. Store different types of bean flour in mason jars. Prolong shelf life by putting jars in refrigerator, freezer, or vacuum sealing. Pressure Canning Dried bean can be pressure cooked before hand for convenience in food preparation. I have seen dried beans placed in a jar with water and pressure cooked immediately. However, this method is not recommended because the beans will still cause gas problems. It is better to soak the beans for 12-18 hours before processing. Discard the original soak water and replace with new water before processing. This will cut down the amount of gas problems caused from the beans. I have seen two different methods for canning beans. Both work well, but you may find that you have a preference for one or the other. Method 1 - Soak beans in Canning Jars: The night before processing, have clean pint jars and lids ready to go Wash and sort the beans Place ½ - 2/3 cup beans in each pint jar Fill jars with water and cover them with a towel overnight If you use 115 F water, the sprouting process will be initiated and gas problems will be reduced even further. Place jars in dehydrator or on a heating pad to keep 115 degrees during the soak process In the morning, empty the water from the jars and refill with hot water to leave one inch head space. You may need to adjust some beans Add ½ tsp salt to each jar Wipe rims of jar and place a lid on each jar according to the manufacture’s instructions.
  • Place the jars in the canner and process at 13 lbs pressure for 75 Minutes (Pressure given is for Utah, lower elevations can be processed at 11-12 lbs pressure) After jars are cool, wipe down, label and put them on your shelf Method 2 - Pre-soak and pre-cook beans in stock pot before filling jars: Cover washed, sorted beans with cold water in a large stock pot, or even in your pressure cooker/canner. Let stand for 12-18 hours in a cool place. Drain and rinse. After rinsing, put beans back in pan and cover with new water. Boil 15-30 minutes. Pack beans into hot jars, leaving 1-inch head space. Add ½ tsp salt to each pint or 1 tsp salt to each quart. Cover beans with cooking water, leaving 1-inch head space. Remove air bubbles. Adjust caps. Process pints 75 minutes and quarts 90 minutes at 13 lbs pressure. Pressure given is for Utah, lover elevations can be processed at 11-12 lbs pressure, check with your County Extension agent if you have questions.) Cooking and Freezing It is also possible to freeze beans after cooking for convenient preparation. Some people have complained that this method yields mushy beans. Others have enjoyed using this method. You can experiment and decide what you like best. Wash and sort beans. Place 1 cup beans in quart jar or large container. Soak beans in 3 times the amount of pure water. Soak for 12-18 hours. Drain and rinse Sprout beans for 2-3 days if desired (This will increase enzymes and nutritional value or use soak method above at 115 F) Cook beans on low in crock-pot for 4-6 hours until tender Ladle into 2-cup freezer containers or zip loc baggies. Store in freezer. Use within 6 months Why Should I Sprout my Beans? The following information is an excerpt from Jack Tips, CCN, “The Pro-Vita Plan for Optimal Nutrition”. “Some protein foods and some vegetables become starches when cooked for an extended period of time or at high temperatures, particularly above 200 degrees F. These foods include beans, corn and peas. Although dry or sprouted beans and peas are proteins, they become starches when cooked. For beans to retain their excellent protein values, soak them, allow them to begin to sprout, then slowly cook them below 200 degrees F. A crock pot works well for this
  • process. By cooking beans this way, a small portion of beans ma be included in a protein meal and not interfere with digestion. Otherwise, use beans away from the protein meal.” Sprouting Beans: Use organic beans that are fresh (this current season’s crop), if possible. Wash the beans to clean away dirt. Pick out any rocks, shriveled or damaged beans. Soak the beans overnight in a stainless steel or glass container. Use three times their volume of pure water. The following morning, pour off the water into another container and refrigerate if you would like to use the soak water later to cook beans in. (Boil this water for 12 minutes before cooking the beans to destroy any bacteria that might be present) Spread the beans on a terry cloth towel and cover with an additional towel to keep them moist. Keep them damp for two days. To avoid molds, you may need to rinse them once or twice. Sprout the beans until a tiny white nub shows on 10% of the beans. This usually occurs within two days. Do not sprout any further. Then they are ready to cook without boiling. When the beans are cooked, no one will be able to visually tell that they were sprouted. Sprouting increases the beans’ nutritional value greatly. Cook the beans, (below the boiling point – 190 F) in the soak water or pure water until soft. Good quality beans (a current crop) will cook in approximately one hour. Keep an eye on them so you don’t overcook. Season as you like with vegetables, bouillon, garlic, bay leaf, chili, herbs, or peppers) Epazote is an herb used by the Mayan Indians to make the beans easier to digest. Beans prepared in this manner have a wonderful, chewy texture; excellent flavor; are easily digested; and do not cause intestinal gas. They provide wonderful proteins and cell-scrubbing minerals. If this method of cooking beans is too time consuming for you, just boil the beans as usual and use them as complex carbohydrates away from protein meals. Add the herb epazote for easier digestion. As carbohydrates, the bean will not build the degree of health that they can as proteins. But boiled beans work well for supper time carbohydrates with tacos, for example.
  • Grinding Beans into Flour Dry beans can be ground to a fine flour using a hand grinder for small quantities, or electric mills for larger quantities. Bean flour will store up to 6 months on the shelf and1 year under refrigeration. There are at least two electric grinders that are guaranteed to grind beans into flour. They are K-Tec Kitchen Mill and the Magic Mill. You can ask the manufacturer of your grinder if it can grind beans. Sort beans to remove dirty beans or rock pieces before grinding. Set mill to grind on medium-fine. The resulting flour should be as fine as the wheat flour used in baking breads and cookies. It is a good idea to stir beans while they go into the grinding chamber to keep them from getting stuck. After grinding beans, you can run 1 cup of dry grain through the mill to clean out internal parts. Store flour in an airtight container. Beans ground to a fine flour can be added in small quantities to nearly everything you cook. Bean flours can be used in baked good made from your regular recipes in combination with other flours, or as cream soups, sauces, dips, or in loaves, patties or casseroles. When added to boiling water, bean flours thicken in only 1 minute. They are ready to eat in 3 minutes. Bean flours added to baked good increase vitamins and minerals and provide a source of complete protein. .
  • Refried Bean Recipes Refried Beans/ Bean Dip: I have found 3 similar recipes for bean dip. Experiment with the combinations and choose your preference Recipe #1 Recipe #2 Recipe #3 1 pint pinto beans 1 pint pinto beans 1 pint pinto beans Olive oil 2 TB salsa 1/3 cup chopped onion Cumin 1 tsp cumin ½ tsp minced garlic Chili powder 1 tsp onion powder garlic powder to taste Seasoning Salt 1 tsp chili powder cayenne pepper to taste ½ tsp Tabasco sauce black pepper to taste For recipe #3 – steam fry onions and garlic before adding to salsa. Puree pinto beans in food processor or blender. Pour pureed beans into the skillet. Stir beans constantly on low to medium heat until thickened; season while cooking. Serve hot with vegetables. When making a cold bean dip. Simply put beans and seasonings in blender and puree mixture. Or just put the beans and seasoning in a bowl and mash with a fork. Get your children involved. This is an easy and delicious bean dip. Recipe #4 – Refried beans from bean flour 2 ½ cups water Instant Refried Bean Mix ½ - ¾ tsp salt 1 1./2 cup pinto or black bean flour Tiny pinch of garlic powder 1 ½ tsp chili powder ¾ cup pinto or black bean flour 1/8 tsp garlic powder ¼ tsp cumin ½ tsp cumin ½ tsp child powder 1 tsp salt 1 tsp minced onion (optional) Use ¾ cup mix to 2 ½ cups water Bring water to boil in a small saucepan. Whisk in dry ingredients. Cook, while stirring, over medium heat for 1 minute, until mixture thickens. Reduce heat to low, cover pan and cook for 4 minutes. Add ½ cup Picante sauce (to taste) if desired. Mixture thickens as it cools.
  • Hummus (I found two great recipes for Hummus and a couple recipes for a Garbanzo bean spread – you can experiment with both and come up with your favorite combination) Recipe #1 Recipe #2 1 cup dried chick peas (garbanzo beans) 1 pint garbanzo beans (drained) Juice of 2-3 lemons Juice of 1 lemon ½ cup tahini (sesame tahini) 1/8 – ¼ cup raw tahini 3 TB extra-virgin olive oil 2-3 TB olive oil 6 cloves garlic, minced Real Salt to taste ¼ tsp ground cumin ½ - 1 tsp Garlic Herb Bread ¾ tsp salt, plus more to taste Seasoning (Spice Hunter) Warm pita bread, cut into triangles ½ - 1 tsp cumin “Zip” to taste (Spice Hunter) For Dry garbanzo beans: Rinse chick peas and throw out the damaged ones. Place in a bowl and cover with water, soak for about 3 hours. Drain chick peas and place in saucepan with water to cover by 2 inches. Bring to a boil, reduce the heat to low and simmer, uncovered, until the skins begin to crack and the chick peas are tender, 45-60 minutes. Drain, reserving the cooking liquid. In a food processor, fitted with a metal blade or in a blender, combine the cooked chick peas, lemon juice, tahini, 2 TB of reserved cooking liquid, olive oil, garlic, cumin, and salt. Process until a soft, creamy paste forms, adding a little more cooking liquid if needed. Taste and add more lemon juice and salt as needed. Serve with warmed pita bread for dipping or fresh vegetables. Serves 6. Garbanzo Spread Zippy Garbanzo Spread 2 cups sprouted, cooked or raw 4 cups sprouted, cooked Garbanzo Garbanzo beans beans 1 medium onion, chopped 3 TB tahini 2 TB dried parsley 3 lemons or limes 1 tsp real salt 5-6 cloves garlic, pressed 1 tsp coriander 1 medium onion, chopped Dash cayenne or chili powder 2 TB dried parsley ¼ cup water Dash of cumin 1 tsp REALSALT Blend all in blender until smooth. Spread 1 tsp coriander on tortillas, topped with alfalfa sprouts, or Dash cayenne or chili powder or Spice eat with vegetables. Hunter’s “Zip” ¼ cup water Blend all in blender until smooth. Spread on tortillas, topped with alfalfa sprouts, or eat with vegetables.
  • Bean Loaf or Bean Burgers minutes. Serve with steamed vegetables. Black Bean Burgers (adapted from Epicurious.com) Add beans to salads to increase 3 cups black beans, pre-cooked and protein prepared to use ½ cup dry bread crumbs Mexican Bean Salad 2 TB plus ½ cup chunky salsa for topping 1 tsp cumin 2 pints black beans, rinsed and drained 1 tsp onion powder 4 cups cold cooked rice 1 tsp chili powder 2 cups chopped tomato ½ tsp Tabasco sauce ¼ cup chopped celery ½ cup green onions Prepare the beans, if using dry. Drain liquid from cans or prepared beans. Dressing: 1 TB olive oil, ¼ cup lime Mash beans, add other ingredients juice, minced garlic, salt, hot pepper mixing well. Form into patties and cook sauce to taste on a skillet over the stove in a little oil or on the grill. Be careful when flipping so This is a great dressing you may enjoy they won’t fall apart. Cook on a grill on any salad. over low heat for 3 minutes on each side until they develop the crust you want. Balsamic Vinaigrette Top with salsa or other toppings. Enjoy! ¼ to 1/3 cup balsamic vinegar Super Bean Loaf (ingredients combine 1 tsp Dijon style mustard to provide a complete protein) ½ tsp freshly ground pepper ¼ tsp salt 2 cups sprouted and cooked beans (on ¼ tsp sugar low heat) ¼ cup olive oil 1 onion, chopped 1 shallot, peeled and finely minced 3 cloves garlic, minced 1 TB sesame oil Put vinegar, mustard, pepper, salt and ¼ cup tahini sugar in a non-reactive bowl. Whisk to ½ cup cashews combine. Add olive oil in a steady 2 medium carrots, grated stream, whisking all the while. Whisk 2 eggs, beaten until emulsified. Stir in the shallot. 1 teaspoon each basil, oregano, thyme Adjust seasoning. At this time you may ¼ tsp marjoram add freshly chopped herbs of your 1/8 tsp cayenne choice, if desired. Store in the ½ tsp sea salt refrigerator in a non-reactive container 2 tsp tamari with a tight fitting lid. Bring to room temperature before using. Shake before Saute onion and garlic in oil. Combine serving. all ingredients and place into oiled loaf pan, patting gently. Bake at 350 F for 30
  • Beans in Casseroles or Burrito Enchiladas Enchiladas 10-12 tortillas Mexican Casserole 5 cups creamed beans (recipe above) 4 cups cooked rice 2 cups cooked rice 1 onion, chopped 2 cups corn, fresh or frozen ¼ cup water with favorite bouillon to 1 onion, chopped taste 1 red bell pepper, chopped 1 bunch green onions, chopped 1 pint black beans, drained and rinsed 1 cup fresh or frozen corn kernels 1 pint pinto beans, drained and rinsed Salsa 1 ½ cups fresh salsa Guacamole 1 TB chili powder Red or white enchilada sauce Combine all ingredients into casserole Saute onion in broth and set aside. Pour dish and cover. Bake for 45 minutes at 2 cups enchilada sauce into bottom of 350 degrees. casserole dish. Spread beans, rice and onions down the center of each tortilla. Roll and place seam side down in dish. Pour remaining sauce over tortillas. Enchilada Sauce (with bean flour) Sprinkle with green onions and corn. Cover with foil and bake at 350 degrees ¼ cup flour or ¼ cup white bean flour for 45 minutes. Garnish with salsa and 1 TB dried onions guacamole. 1 8 oz can tomato sauce 3 cans water ½ tsp cumin 1 tsp chili powder 2 chicken bouillon cubes 1/8 tsp garlic powder ¼ tsp salt and pepper Bring to boil and simmer for 1 hour, stirring occasionally
  • Bean Soups Creamed Beans 4 cups dried beans (pinto, black, navy, Vegetarian Chili (ingredients combine red) to provide a complete protein) Enough water to cover beans (at least 2 inches) 1 medium onion, chopped 1 large onion or 2 medium onions, 6 cloves garlic, minces chopped 2 TB sesame oil 2-5 TB fresh garlic, minced 1 cup black beans, soaked and sprouted 1-2 tsp sea salt ½ cup kidney beans, soaked and 1 herb bouquet made from parsley, sprouted thyme, rosemary and bay leaves ½ cup millet, soaked and sprouted 1 green pepper Soak your choice of beans overnight, 2 carrots, chopped then drain and rinse. Sprout beans if ¼ cup sunflower seeds desired. Place beans in slow cooker with 2 cups cauliflower, chopped onions, herbs, and garlic. Cover with 3-5 tomatoes, chopped water by at least 2 inches. Cook for 8 1 bay leaf hours, adding water as necessary. After 2 TB chili powder beans are cooked remove herb bouquet, 2 TB cumin pour off any remaining water and reserve 1 tsp each basil and oregano for blending. Place half the beans in a ¼ tsp each marjoram and cayenne blender and blend until smooth. Add 1 tsp salt reserved water as needed. Return 1 fresh jalapeño pepper, chopped, blended beans to slow cooker and mix seedless well. You can blend all beans if you want them 100% creamy Saute onion and garlic in oil. Add black beans, 5 cups of water and bay leaf. 3-minute “Cream of Chicken Soup Bring to a boil. Reduce the heat and simmer for 1 hour. Bring to boil again, 6 cups boiling water add kidney beans and spices, and cook 1 cup fine white bean flour for 1 hour more. Make sure the beans 2 TB Chicken or Vegetable soup base are almost tender, then add uncooked 1 cup diced chicken pieces (optional) millet, seeds and vegetables. Cook ½ hour. Taste and adjust seasonings. Add In a medium saucepan over medium more water to reach desired consistency. heat, whisk bean flour into foiling water and add base. Stir and cook 3 minutes. Blend for 1-2 minutes. Add chicken, if desired. Serves 3-4
  • Black Bean Soup cumin, marjoram to large fry pan and sauté for 5 minutes. Add beans, 2 ½ cups dried black beans (1 lb) tomatoes, barley, and salt. Bring to a 6-7 cups water boil. Reduce heat, then cover and 1 cup green and red peppers, chopped simmer for 40 minutes. Stir in cilantro 3 cloves garlic, crushed and serve. 1 ½ tsp REALSALT 1 onion Thick Puree of White Bean Soup 1 cup coconut or almond milk (freeze ahead and enjoy a quick meal) Avocado, Tomatoes (chopped) for garnish 2 lb dried white beans, washed and Tortillas strips picked over 2 onions, chopped Soak beans overnight, drain. Sprout if 3 large cloves garlic, minced desired. Cover with water and add 7 cups water garlic, peppers and onion. Cook until 1 bay leaf soft. Do not undercook. Blend the 2 sprigs parsley beans in blender with the cooking water 1 whole leave swiss chard, sliced and return to pot. Add salt and coconut crosswise or almond milk. Serve garnished with Real Salt or Bragg Liquid Aminos avocados, tomatoes and tortillas. Black Pepper, freshly ground Soak beans 24 hours, in three times their Black Bean Mexican Stew volume of pure water, and drain. Steam- fry onions and one clove garlic until 3 cups water combined with favorite onions are tender. Put in large pot with 7 bouillon to taste cups water, add drained beans, 1 medium onion, chopped remaining garlic, bay leaf, parsley, and 1 cup corn, (fresh or frozen) chard, and bring to a boil. Reduce heat, 1 zucchini, chopped cover and simmer 1 hour. Add salt and 1 TB fresh garlic, minced continue to simmer until beans are 1 red bell pepper, chopped tender. Remove bay leaf and parsley. 1 4-oz can chopped green chilies Puree soup in batches in blender. 1 TB chili powder Return to pot and adjust seasonings. 1 tsp ground cumin This can be frozen. 1 tsp marjoram (optional) 2 pints canned black beans 1 quart canned chopped tomatoes (2 15- oz cans) 2/3 cup pearled barley ½ cup cilantro, chopped ¼ tsp sea salt 1 avocado, chunked (for garnish) Add broth, onion, corn, zucchini, garlic, red bell pepper, chilies, chili powder,