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Tag: Beans

Buckaroo Beans

Buckaroo Beans

2 c. (1 lb.) dry pinto beansHearty_Baked_Beans
6 c. water
1 tsp. salt
2 lb. uncooked ham, cut into cubes
1 large onion, sliced thick
1 tsp. dry minced garlic or 2 large cloves garlic, sliced thin
1 small bay leaf
2 c. (16-oz. can) tomatoes
2 c. chopped green pepper
1 tsp. chili powder
2 Tbsp. brown sugar
2 tsp. dry mustard
¼ tsp. oregano or cumin

Soak beans using preferred method. Combine soaked, drained beans, 6 c. water, salt, ham, onion, garlic and bay leaf in a large kettle. Cover and simmer until beans are tender (one hour). Add remaining ingredients, cover and simmer to 165 F, about two hours. Enough liquid should be left on beans to resemble a medium-thick gravy.

Instant Pot Hoppin’ John and Beef

Instant Pot Hoppin’ John and Beef

Instant Pot Hoppin’ John and Beef

 

2 lbs. beef stew meat

1 bag 16 oz. dried black-eyed peas

1 can 10 oz. beef broth

5 carrots cleaned and diced

1 celery stalk cleaned and diced

salt and pepper to taste

½ C. flour

2 T. oil

 

Place flour, salt and pepper and stew meat into a zipper bag. Shake bag until almost all of the stew meat is covered. Place oil in the Instant Pot and turn it onto sauté. Once the oil is hot, place the beef into the oil after shaking off the excess flour. Meanwhile, rinse and sort the black eyed peas to remove stones, then drain. Use ½ C. of the broth to deglaze the bottom of the Instant Pot. Put the beef, peas, broth, carrots, and celery in Instant Pot. Turn the Instant Pot onto high pressure and cook for 20 minutes. Natural release. If you prefer softer beans, cook for 25-30 minutes.

Swiss Chard with Beans

Swiss Chard with Beans

2 large bunches Swiss chard
2 tablespoons olive oil
1 (15-ounce) can butter beans or white kidney beans, drained and rinsed
2 tablespoons tabasco brand Green Jalapeño Pepper Sauce
1 teaspoon salt

Remove stems from Swiss chard; coarsely chop Swiss chard. Heat oil in 5-quart Dutch oven over medium-high heat until hot. Add Swiss chard. Cook until wilted, but still bright green, stirring frequently. Stir in beans, tabasco Green Sauce and salt. Cook over medium heat until mixture is heated through.

Pasta Fagioli (Pasta Fazool)

Pasta Fagioli (Pasta Fazool)

pasta-fagioli1 cup dried white beans, such as cannellini or Great Northern, soaked overnight
4 T. olive oil, plus more for serving
1/2 medium onion, coarsely chopped
1/2 medium carrot, peeled and coarsely chopped
1/2 celery rib, coarsely chopped
1 – 2 garlic cloves to taste, minced
1/2 cup finely chopped ripe plum tomatoes or canned whole plum tomatoes, drained
1 fresh rosemary sprig, finely chopped
About 3 1/2 cups boiling water
1/3 package (lb.) fusilli, small pasta shells, small ziti, or other small pasta
Salt and freshly ground black pepper to taste
1/4 cup minced flat-leaf parsley
Freshly grated Parmigiano cheese for garnish

Drain the beans and set aside. Heat the oil in a large heavy saucepan over medium heat and gently saut̩ the onion, carrots, celery, and garlic until the vegetables are soft but not brown, about 10 minutes. Add the beans to the vegetables along with the tomatoes, rosemary, and about 3 cups boiling water. Bring back to a boil, reduce the heat, and simmer, covered, until the beans are tender Р1 to 1 1/2 hours, depending on the age and size of the beans. ADD more boiling water from time to time as necessary: the beans should always be covered with simmering liquid. When the beans are very tender, transfer about 2 cups beans and their liquid to a food processor and process to a thick puree. Or put them through the medium disk of a food mill. STIR the puree back into the beans. Add the pasta and another cup of boiling water to the beans in the pot. Cook, stirring constantly, until the pasta is tender, about 10 minutes. Remove from the heat. Taste and add salt and lots of black pepper. Serve in a warm soup tureen or in individual warm bowls, garnished with a drizzle of olive oil, a sprinkle of parsley, and some Parmigiano. Pass more cheese and olive oil with the soup.

Mixed Beans with Hoisin Vinaigrette

Mixed Beans with Hoisin Vinaigrette

mixed-beans-su-642318-xLight cooking tip: Combine several legumes – a low-fat source of protein – for layers of flavor. Notes: Executive chef Reed Groban of Willow Stream Spa at the Fairmont Scottsdale Princess in Arizona uses hoisin sauce to add zest to beans. The sauce is available in most well-stocked supermarkets.

6 ounces green beans
1 red bell pepper (about 6 oz.)
1 tablespoon Asian (toasted) sesame oil
1 tablespoon chopped garlic
1 cup cooked dried garbanzos or canned garbanzos (rinsed and drained)
1 cup cooked dried small white beans or canned beans (rinsed and drained)
1/3 cup thinly sliced green onions
Hoisin vinaigrette (recipe follows)
1 tablespoon chopped fresh cilantro

Rinse green beans and trim off stem ends; cut beans into about 3-inch lengths. Rinse, stem, and seed bell pepper; cut lengthwise into thin slivers about 3 inches long. Set a 10- to 12-inch frying pan over medium-high heat. When pan is hot, add green beans and 3 tablespoons water; cover and cook until beans are bright green, 3 to 4 minutes. Add 1 teaspoon sesame oil, bell pepper, and garlic; stir until pepper begins to soften, about 2 minutes. Add garbanzos, white beans, green onions, and hoisin vinaigrette. Stir until garbanzos and white beans are hot, about 2 minutes. Stir in remaining 2 teaspoons sesame oil. Pour into a serving bowl and sprinkle with cilantro. Hoisin vinaigrette. In a blender or food processor, whirl 1/3 cup rice vinegar, 1 1/2 tablespoons hoisin sauce, 1 1/2 tablespoons water, and 2 teaspoons chopped fresh ginger until smooth. Makes about 1/2 cup.

Yield: 6 servings
Calories: 137
Fat: 3.2g
Fiber: 3.9g

Bean and Bacon Soup

Bean and Bacon Soup

1 pound small dry beans soaked overnight
2 diced carrots
2 stalks diced celery
1/2 diced onion
1 small can tomato sauce or 1 cup V-8
2 tablespoons bacon grease (reserve from bacon)
2 small dried whole chili peppers (optional)
1 bay leaf
salt and pepper to taste.

Cook a few slices of bacon; reserve fat. Set aside for garnish. Sauté the carrots, celery and onion in the bacon grease. Drain the bean of the soaking water and rinse well. Put sautéed vegetables, beans, chili peppers and bay leaf in crock pot. Fill to within 2 inches of top (this is in my 6 quart) cover and set on High. Depending on the beans it will take 6 to 8 hours to cook soft. If you need it to cook longer just add more water at the beginning. At this point add tomato sauce, salt and pepper. Let cook for 1/2 more and its ready.

Rocket Beans

Rocket Beans

4 strips bacon, sliced

1 tsp. olive oil

Salt and fresh ground black pepper to taste

15 oz jar or can butter beans, drained and rinsed

3 cloves garlic, minced

Large handful arugula, roughly chopped

1/2 lemon, juiced

 

Chop bacon into small bits; fry over medium heat until fat is rendered out and bacon starts to crisp. Add beans to pan (do not drain fat); toss to combine. Add a little salt and pepper. Cook 2 or 3 minutes and then add garlic, cook a minute and add arugula (rocket). As soon as the rocket wilts, turn off heat and squeeze in lemon juice.

Baked Flautas

Baked Flautas

flautas6 ounces Monterey Jack cheese, grated

2 tomatoes, chopped

One 15-ounce can black beans, drained and rinsed

1/2 teaspoon coarse salt

Juice of 1/2 lime

1 tablespoon safflower or other vegetable oil

 

Preheat the oven to 425 degrees with the racks in the upper and lower third positions. Lay out the tortillas on two rimmed baking sheets and scatter the cheese over them. Place in the oven for 1 to 2 minutes to melt the cheese. Meanwhile, toss the tomatoes, black beans, salt, and lime juice together in a bowl. Distribute the bean mixture evenly over the melted cheese and roll up the tortillas. Arrange side by side, seam side down, on one baking sheet. Brush the oil over the tops. Bake for 8 minutes, or until golden and crispy.

 

Black Bean Quinoa Salad with Cherry Tomatoes

Black Bean Quinoa Salad with Cherry Tomatoes

bbsalad1 C. quinoa, rinsed

1 tsp. whole cumin

1 can black beans, rinsed and drained

1 1/2 to 2 C. cherry tomatoes, halved

2 shallots, thinly sliced

2 T. olive oil

1/4 tsp. ground cayenne pepper

1/4 tsp. freshly ground black pepper

1 tsp. salt plus more to taste

Cilantro, chopped (optional for mixing into salad)

Cilantro springs for garnish

 

Cook quinoa in a pot or rice cooker with enough water to cover by 1 centimeter.  In a dry pan, toast cumin seeds until fragrant, about 30 seconds. In a large bowl bowl, toss together cherry tomatoes, shallots (crumple them with your hands), olive oil, cayenne, black pepper, and toasted cumin, optional chopped cilantro, and 1 tsp. salt. When quinoa is done, allow it to cool slightly, then add to the bowl. Mix everything well, and add more salt if needed. Garnish with cilantro sprigs and serve.

 

 

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Poblano Chilies Stuffed with Yam and Black Beans with Cilantro Lime Cream

Poblano Chilies Stuffed with Yam and Black Beans with Cilantro Lime Cream

2 large poblano chilies

1 tsp. olive oil

2/3 C. chopped onion

1 C. yam, peeled, diced (1/2-inch thick)

2 garlic cloves, chopped

1 C. drained, canned black beans

1 canned chipotle chili in adobo, minced

1 T. minced fresh oregano (or 1 tsp. dried)

Cilantro-lime cream (see recipe below)

Cilantro sprigs

Cilantro-Lime Cream

1 14-ounce package soft (silken) tofu, drained

1/2 C. firmly packed cilantro leaves

1 green onion, cut into 2-inch pieces

1 large jalapeño, stemmed and seeded

1 garlic clove

2 tsp. ground cumin

1/3 C. fresh lime juice

2 T. extra virgin olive oil

 

Char chili peppers over gas flame or grill under broiler, turning frequently, until blackened on all sides. Transfer to a plastic bag and seal to enclose steam. Heat olive oil in heavy medium nonstick skillet over medium-high heat. Add onion and sauté until tender and golden brown, about 10 minutes. Add yam and garlic and sauté until yam is just tender, about 8 minutes. Stir in beans, chipotle, and oregano. Season with salt and allow to cool. Peel chilies. Using small sharp knife, carefully cut around stem of each pepper. Remove stem and seeds leaving chili intact. Fill with bean mixture, dividing evenly. Return stems to chilies. (Can be prepared up to 1 day ahead, cover and refrigerate.) For the cilantro-lime cream: Combine first 6 ingredients in food processor or blender. Blend until smooth. Mix in lime juice and olive oil. Season generously with salt. (Can be prepared 3 days ahead. Thin with 2 T. water if necessary.) Makes about 2 C.. Preheat oven to 350°F. Bake chilies until heated through, about 15 minutes. Spoon 1/4 C. cilantro-lime cream onto center of each plate. Place chili atop cream. Garnish with cilantro sprigs and serve.

 

Warm Bean Salad with Fresh Herbs and Olives

Warm Bean Salad with Fresh Herbs and Olives

3 C. drained cooked white beans, such as cannelloni, navy, baby white limas, or flageolets; (reserve about 1/3 C. of the cooking liquid) or canned beans, drained and rinsed well

1 tsp. plus 1 tsp. fruity extra-virgin olive oil

2 garlic cloves, minced

1/2 tsp. finely chopped fresh rosemary

1/2 tsp. finely chopped fresh thyme

Scant 1/3 C. bean cooking liquid, unsalted homemade or canned low-sodium chicken broth, or water

1/2 C. black olives, such as Kalamata or Gaeta, pitted and chopped

3 tsp. chopped fresh flat-leaf parsley

4 large fresh basil leaves, torn into 1/2- to 1/4-inch pieces

2 to 3 tsp. fresh lemon juice

1/2 tsp. kosher salt, or to taste

Freshly ground black pepper

 warmbean

Place the beans in a medium nonstick skillet and set aside. To make the dressing, in a small skillet, combine the olive oil and garlic over low heat, cover and cook until the garlic is soft, about 3 minutes. Uncover, increase the heat to moderate, and add the rosemary and thyme. Cook until the herbs begin to sizzle and little bubbles dance around them; do not let the garlic brown. Add the bean cooking liquid and olives, increase the heat to high, and boil for 30 seconds. Scatter the parsley and basil over the beans and pour over the dressing, tossing to coat. Place the beans over high heat and toss frequently until they are hot and have absorbed most of the dressing. Remove from the heat and add the lemon juice, salt, and pepper to taste. Serve warm.

 

 

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Basic Black Bean Soup

Basic Black Bean Soup

1 15-ounce can black beans, undrained

1 medium onion, chopped

1 clove garlic, minced

1/2 tsp. ground cumin

2 fresh tomatoes, seeded and chopped

2 T. chopped fresh cilantro

Salt and pepper to taste

 

Combine beans, onion, garlic, cumin, and tomatoes in large saucepan.  Cook 15 to 20 minutes over medium heat until onion is tender.  Stir occasionally, and add water as needed to prevent sticking.  Remove from heat.  Cool.  Puree half of soup in blender or food processor until smooth, and return it to saucepan.  If soup is too thick, add water to desired consistency.  Reheat soup.  Sprinkle with cilantro, salt, and pepper just before serving.

 

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White Bean Soup with Chard and Parmesan

White Bean Soup with Chard and Parmesan

whitebeansoup3 T. olive oil, plus additional for drizzling

1 C. chopped onion

5 cloves garlic, minced

1 C. diced carrots

1 bunch Swiss chard, stems and ribs thinly sliced crosswise, leaves roughly chopped

2 cans low-sodium chicken broth (or stock), or vegetable broth

Two 15-oz. cans cannellini beans, drained and rinsed

1 bay leaf

3/4 tsp. fresh thyme leaves, minced

Leftover Parmesan rind, optional, plus freshly grated Parmesan cheese for serving

2 tsp. tomato paste

Kosher salt and freshly ground black pepper

 

In a medium soup pot, heat olive oil over medium heat.  Sauté the onions, garlic, carrots, sliced chard stems, and a hit of salt and pepper until the vegetables have softened, about 10 minutes, stirring occasionally.  Add the broth, the equivalent of 1 can (14 oz.) of cold water, beans, bay leaf, thyme, and Parmesan rind and bring to a boil. Lower the heat, stir in the tomato paste, partially cover and allow to simmer for about 10 minutes.  Stir in the chard leaves, cover, and simmer an additional 10 minutes or until the chard is completely wilted.  Retrieve the bay leaf and discard. To serve, drizzle each serving with olive oil and sprinkle generously with grated Parmesan cheese.   There’s no need to toss out the Parmesan rind immediately.  Keep it with the soup, even for a few days in the fridge, discarding it once you’ve ladled out the last bowlful.

 

 

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Lemon Pepper Pasta and Asparagus

Lemon Pepper Pasta and Asparagus

2 C. uncooked farfalle (bow-tie) pasta (4 oz.)

1/4 C. olive or vegetable oil

1 medium red bell pepper, chopped (1 C.)

1 lb. asparagus, cut into 1-inch pieces

1 tsp. grated lemon peel

1/2 tsp. salt

1/2 tsp. freshly ground pepper

3 T. lemon juice

lemonpeper1 can (15 to 16 oz.) navy beans, rinsed and drained

Freshly ground pepper, if desired

 

Cook and drain pasta as directed on package.   Meanwhile, in 12-inch skillet, heat oil over medium-high heat. Cook bell pepper, asparagus, lemon peel, salt and 1/2 tsp. pepper in oil, stirring occasionally, until vegetables are crisp-tender.   Stir lemon juice and beans into vegetable mixture. Cook until beans are hot. Add pasta; toss. Sprinkle with pepper.

 

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August Salad

August Salad

1 can red kidney beans, rinsed and drained

1 can black beans, rinsed and drained

1/4 C. chopped parsley

4 green onions, thinly sliced

1/4 C. chopped sweet onion

1 bell pepper, any color or combination of colors

1/4 C. lemon juice

1/4 C. extra virgin olive oil

Salt, pepper, granulated garlic or garlic powder

2 C. shredded cabbage or cole slaw mix

2 oz. feta cheese, crumbled

Whole Romaine leaves and baby spinach leaves

Tomatoes, quartered

 

Combine in a bowl, kidney beans, black beans, parsley, green onions, sweet onions, pepper, lemon juice and oil and toss well. Season with salt, pepper, and garlic. Add the cabbage, toss well, and sprinkle with feta cheese.  Line salad plates with whole romaine leaves and baby spinach. Place a quartered small tomato off center, spoon salad into center of tomato, trailing a little onto the leaves, and serve with a fresh crusty bread loaf.

 

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Dilled Hummus

Dilled Hummus

dill1 (15 ounce) can garbanzo beans (chickpeas)

1/4 C. tahini (sesame paste)

3 T. lemon juice

1 T. olive oil or cooking oil

2 tsp. snipped fresh dill or 1/2 tsp. dried dill

1/4 tsp. salt

1 dash ground red pepper

2 garlic cloves, minced

 

Combine garbanzo beans, tahini, lemon juice, oil, dill, salt, red pepper, and garlic in a blender container or food processor bowl. Blend or process until mixture is smooth. Cover and chill up to three days. Stir before serving.

 

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Navy Beans Les Tarragon

Navy Beans Les Tarragon

1 T. Olive oil
1 C. Onion; diced
1 C. Domestic mushrooms; quartered
1 C. Scallions; thinly sliced
1 C. Leeks; thinly sliced
1 tsp. Dried leaf tarragon

15 oz Canned navy or great northern beans; drained

1/2 C. White wine

1/2 C. Soymilk powder

2 tsp. Dark miso

1/2 T. Lemon juice

Red bell pepper; diced, for garnish

Scallions; sliced, for garnish

In a large nonstick skillet, heat oil. Add onion, mushrooms, scallions, leeks and tarragon; sauté until onions are transparent, about 5 minutes. Stir in beans; reduce heat to medium-low. In a bowl, whisk together wine, soymilk powder, miso and lemon juice. Add to skillet; simmer gently 5 minutes. Garnish with scallions and bell pepper if desired.

 

BBQ Black Beans with Kale

BBQ Black Beans with Kale

bbqbeans2 tsp. extra virgin olive oil

1 lb. kale, stems discarded, leaves rinsed and coarsely chopped

4 cloves garlic, minced

Salt and pepper to taste

1 large yellow bell pepper, chopped

2 tsp. ancho chile powder

2 cans black beans, rinsed and drained

3/4 C. barbecue sauce

1 shot (1 1/2 oz.) rum

 

In a large skillet, heat 1 tsp. oil over medium heat. Add kale (in batches if necessary), salt, pepper, and garlic. Cook until wilted, a few minutes. Pour into a bowl and set aside. Heat remaining tsp. olive oil in the skillet over medium heat. Sauté bell pepper with ancho chile powder for about 4 minutes, until the pepper softens. Add beans, barbecue sauce, and rum. Turn to low heat and cook gently for 15 minutes. Stir in kale. Serve over baked potato or rice

 

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Frijoles Refritos

Frijoles Refritos

3 T. Crisco

½ C. chopped Onion

4 C. Beans a la Charro with cooking liquid

 

Heat shortening in a heavy bottomed pan until almost smoking.  Add onions and sauté until clear, about 3 minutes.  Add beans to pan and mash until about 2/3 of the beans are mashed, and the other 1/3 is still whole.

 

 

From Chevy’s Tex Mex Cookbook

Big Flavor Black Beans

Big Flavor Black Beans

2 C. dried Black Beans

3 qt. Water

¾ C. Yellow Onion (cut into 3/8” cubes)

1 T. chopped Garlic

1 T. ground Cumin

2 tsp. Chile Powder

1 tsp. Chipotle Puree

1/3 C. Catsup

1 tsp. dried Oregano

2 tsp. Salt

 

Soak beans in a stockpot overnight in the water; beans should be covered. The next day, add remaining ingredients, except salt, and bring to a boil and stir.  Lower heat to medium, cover and simmer until the beans are tender, but slightly firm in the center, 1 ½ to 2 hours.  If the liquid evaporates before beans are cooked add more water, ¼ C. at a time.  When cooked through, add salt and cook 1-2 more minutes.  Keep warm until ready to serve, or cool, cover, and refrigerate up to 3 days.

 

To make black bean soup, thin with a little water or stock and stir in some pico de gallo or spicy salsa.

 

 

From Chevy’s Tex Mex Cookbook

Beans a la Charra

Beans a la Charra

 

  • 3 C. dried Pinto Beans
  • 3 qt. Water
  • 6 slices uncooked Bacon, coarsely chopped
  • ½ C. diced Onion
  • 1 T. chopped Garlic
  • ½ Jalapeno, stemmed, seeded and chopped
  • 1 T. Chile Powder
  • 2 tsp. Ground Cumin
  • 1 T. salt

 

In stockpot, soak beans overnight in the water (should be covered).  The next day, cook bacon in skillet over medium high heat until crisp, 6 to 8 minutes.  Add onion, garlic and jalapeno and cook for 5 minutes.  Stir in chile powder and cumin and cook a minute more.  Add 1 C. of the beans’ soaking liquid while stirring and scraping the pan to being up any browned bits.  Add beans and remaining water and bring to a rapid boil.  Decrease the heat to medium low and simmer 90 minutes to 2 hours, or until beans are soft.  When cooked through, add salt and cook 1-2 more minutes.  Keep warm until ready to serve or cool, cover and refrigerate up to 3 days.

 

You can serve these beans as a soup by pureeing some of the beans and stirring them back in.

 

From Chevy’s Tex Mex Cookbook

Quinoa and Black Beans

Quinoa and Black Beans

1 teaspoon vegetable oil

1 onion, chopped

3 cloves garlic, peeled and chopped

3/4 cup uncooked quinoa

1 1/2 cups vegetable broth

1 teaspoon ground cumin

1/4 teaspoon cayenne pepper

salt and pepper to taste

1 cup frozen corn kernels

2 (15 ounce) cans black beans, rinsed and drained

1/2 cup chopped fresh cilantro

 

Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and sauté until lightly browned.  Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes.  Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

 

 

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Hot and Smokey Baked Beans

Hot and Smokey Baked Beans

1 and 1/2 lb. dried great northern white beans (3 and 1/2 – 4 C. s)

2 C. finely chopped onions

1 and 1/4 C. tomato based barbecue sauce

12 oz. tomato based salsa

1/3 C. firmly packed brown sugar

1/4 C. dijon mustard

1/4 C. molasses

2 tsp. salt

 

Place white beans in heavy large Dutch oven. Cover with cold water. Bring to a boil over medium-high heat. Remove from heat and let beans stand until cool, about one hour. Drain beans. Return to same pot. Cover with cold water. Bring to boil over medium-high heat. Reduce heat to low and simmer about 20 minutes. Add two tsp. salt and simmer 20 minutes longer. Drain beans reserving 1 and 1/2 C. liquid. Position rack in center of oven and preheat to 350 degrees. Combine cooked beans, reserved liquid, chopped onion, barbecue sauce, salsa, brown sugar, mustard, molasses and additional salt to taste in same large pot. Cover pot and bake bean mixture one hour.  Uncover and bake until bean mixture is very thick, stirring occasionally, about 40 minutes longer.

 

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Prairie Baked Beans

Prairie Baked Beans

1/2 C. firmly packed brown sugar

1/3 C. Prepared mustard

1/4 C. Molasses

3 cans (about 16 oz ea) pinto beans, rinsed and drained

1 sweet green pepper, chopped

1 sweet red pepper, chopped

1 medium sized onion chopped

 

Whisk together brown sugar, mustard and molasses in medium sized bowl until smooth. Place 1/2 c beans in a food processor or blender. Whirl until pureed. Stir into brown sugar mixture along with remaining beans, green and red peppers and onion. Place into 2 quart baking dish. Bake, uncovered, in reheated 350 degree oven for 1 hour 20 minutes until slightly thickened.

 

Spinach and Sausage Soup with Pink Beans

Spinach and Sausage Soup with Pink Beans

8 ounces Italian sweet sausage, cut in bite-sized chunks

2 cups water

¼ cup olive oil

2 white onions, chopped

4 cloves garlic, chopped

2 stalks celery, chopped, leaves included

2 cups beef broth

Bunch fresh spinach, kale, or escarole, or 10-ounce package frozen, chopped spinach

1 teaspoon dried oregano

1 teaspoon red pepper flakes

1 13-ounce can pink or red kidney beans, drained

Salt, to taste

Grated Parmesan cheese, to taste

 

Place the sausage in a soup kettle. Add ¾ cup water and bring to a boil; let water boil off.  Add the oil if dry and sauté the onions, garlic, and celery for 10 minutes over medium-low heat. Stir in the rest of the ingredients except the cheese; cover and simmer for 35 minutes.  Serve in heated bowls. Garnish with grated Parmesan cheese.

 

 

from The Everything Glycemic Index Cookbook

 

Yield: 4 servings

Calories: 344

Fat: 20g

Fiber:

 

 

Zesty Bean Soup

Zesty Bean Soup

2 cans black beans, undrained

1 large onion, diced

1/2 C. chopped carrots

4 cooked & chopped slices of lean bacon

3 or 4 garlic cloves, pressed or finely minced

2 tsp. ground cumin

1 can low-fat, low-sodium beef broth

1/8 tsp. each salt, black pepper, and red Cayenne pepper

1/4 C. fresh cilantro leaves only

Tabasco, optional

 

Place beans in a large saucepan over medium heat. Add onions, carrots, bacon, garlic, and cumin, and bring to a simmer. Stirring frequently, continue simmering for 5 minutes. Add the broth to the soup. Season the soup with salt and pepper. Working in batches, puree soup in a blender or with a hand blender, to the texture that you like. Return soup to saucepan, add cilantro, and cook until soup is hot. Garnish individual servings with salsa, sour cream, and cilantro.

 

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Jamaican Red Bean Stew

Jamaican Red Bean Stew

1 T. extra-virgin olive oil

2 cloves garlic, minced

2 C. sliced baby carrots

3 scallions, chopped

1 sweet potato, peeled and diced

1 (15-ounce) can diced tomatoes, drained

2 tsp. curry powder

1/2 tsp. dried thyme

1/4 tsp. red pepper flakes

1/4 tsp. ground allspice

Salt and freshly ground black pepper

2 (16-ounce) cans red kidney beans, drained and rinsed

1 (14-ounce) can unsweetened light coconut milk

1 C. vegetable broth

 

Pour the oil into a 4-quart slow cooker and set the cooker on high. Add the garlic and put the lid on the cooker while you prepare the rest of the ingredients. To the cooker, add the carrots, scallions, sweet potato and tomatoes. Stir in the curry powder, thyme, red pepper flakes, allspice and salt and pepper to taste. Add the beans, coconut milk and broth. Cover and cook on low for 6 to 8 hours. Serve over rice or couscous.  Top with diced tomato and red onion if desired.

jamaican-red-bean-stew

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Easy Maple Baked Beans

Easy Maple Baked Beans

5-14 oz. Cans pork and beans

1/4 C. Chopped onion
1/3 C. Maple syrup
2 tsp. Dry mustard
6 slices Bacon, cooked and crumbled

Double ingredients to cook in 6 quart crock. Combine all ingredients in crock. Cover and cook on Low for 6-8 hours.

 

Hearty Smoked Sausage Stew

Hearty Smoked Sausage Stew

1 lb. dried kidney beans

1–46oz can chicken broth or your own{3-4 C. s}

2 C. water

1 lb. smoked sausage, sliced

1 C.  barley

2 bay leaves

1/2 tsp. garlic powder

1 tsp. thyme

 

The night before, rinse beans, place in alg bowl with plenty of water to cover, & soak overnight.   Drain & rinse beans. Put all ingredients in a large crock pot, stir cover, & cook on low for 8-10 hours.

 

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Louisiana Red Beans

Louisiana Red Beans

Louisiana Red Beans

 

1 lb. red, white and black beans

1 onion, chopped

2 bay leaves

2 whole jalapeno peppers

2 whole banana peppers

1/2 teaspoon cayenne pepper

2 tablespoons parsley

1 tablespoon basil

3 cloves garlic

1 tablespoon black pepper

1/2 teaspoon curry powder

1 tablespoon gumbo file

1 can beer (dark, preferably)

2 tablespoons red wine vinegar

1/2 teaspoon Tabasco

 

Dump everything except the onion into a crock pot or large pot and let sit for 6-24 hours. Add the chopped onion. In a crock pot, set on high and go away. Check every hour and add extra beer, water, vegetable stock, or just about any other liquid (cheap red wine is good) *OTHER* than vinegar to make sure the beans stay covered. Cook until tender (anywhere from 4-8 hours, depending on your crock pot and the phase of the moon). If you’re going to be out of the house, put the crock pot on low, and make sure you’ve got an extra 2″ of liquid in it (cook 8-10 hours, bringing it to high whenever you get back to the house). If you’re cooking on the stovetop, bring everything to a rapid boil and boil for 20 minutes, covered, adding liquid as necessary (it might not be).  Reduce to simmer, keep covered, and cook 2-5 hours, until tender, making sure that you have adequate liquid.  If you don’t like things *spicy*, either don’t add the jalapeno and banana peppers, or remove them after an hour or two. If you like ’em hot, chop the peppers up about an hour before serving and continue to cook.  These are great as-is; serve with cornbread and enjoy!

Ranch Style Beans

Ranch Style Beans

1 lb. pinquito beans

29 fl. oz. canned beef broth

4 1/2 C. water

1 lb. lean ground beef

2 onions, chopped

2 garlic cloves, chopped

4 chopped large tomatoes

7 oz. canned green chiles, diced

1/2 C. fresh cilantro, chopped

3 T. chili powder

1 T. dried oregano

1 tsp. salt

 

Place beans, beef broth and water in 8-quart Dutch oven; cover.  Heat to boiling; reduce heat and simmer 2 hours, stirring occasionally.  Sauté ground beef, onions and garlic; drain.  Add beef mixture and remaining ingredients to beans.  Simmer, covered, 1 hour.  If a thinner consistency is desired, add more beef broth. Note:  Pinquito beans are small pinto beans often found in the produce section of the supermarket.

 

New Orleans-Style Rice & Beans

New Orleans-Style Rice & Beans

1 1/3 C. long-grain white rice

1 T. olive oil

1 large onion, chopped

1 medium celery stalk, sliced

3 garlic cloves, finely chopped

1 can (15 to 19 oz. s) red kidney beans

1 can (15 to 19 oz. s) light kidney beans

1 C. diced ham, optional

1/2 tsp. dried thyme

1/4 tsp. ground black pepper

 

Cook rice as label directs. Meanwhile, in nonstick 12-inch skillet, heat oil over medium heat until hot. Add onion, celery, and garlic, and cook 7 to 8 minutes or until vegetables are tender and lightly browned, stirring occasionally. Stir in beans with their liquid, ham if using, thyme, and pepper. Heat to boiling over medium-high heat. Reduce heat to low and simmer 10 minutes or until mixture thickens slightly. To serve, spoon rice into deep platter and spoon bean mixture over the top.

 

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Picnic Basket Baked Beans

Picnic Basket Baked Beans

2 15-oz. cans Ranch Style Beans, drained
1 large Yellow Onion, finely chopped
1 cup BBQ Sauce
1/2 cup Ketchup
3/4 cup Brown Sugar, firmly packed
1/4 cup Jalapeño Peppers, drained and chopped
1 Tbs. Steak Sauce

Preheat oven to 350-F degrees and prepare a 2-quart glass baking dish. In a large mixing bowl, combine the beans, chopped onion, BBQ sauce, ketchup, brown sugar, Jalapeño  peppers, and steak sauce. You can elect to moderate the “heat” of the completed dish by adjusting the amount of Jalapeño peppers used.  Pour the mixture into the prepared baking dish and bake for 50 to 60 minutes. Remove the prepared beans from the oven and let stand about 15 minutes prior to packing the picnic basket, or refrigerate and take the beans with you when you’re ready to go.

Spicy White Chicken Chili

Spicy White Chicken Chili

Spicy White Chicken Chili

3 (15-oz.) cans Great Northern beans, undrained

1 (16-oz.) jar salsa

1 (4-oz.) can green chilies

4 boneless, skinless chicken breast halves, cut in bit-size pieces

1 C. chicken broth

2 tsp. ground cumin

2 tsp. chili powder

1 (8-oz.) pkg. shredded Monterey Jack cheese

1 (8-oz.) pkg. Colby Cheddar cheese

 

Put beans, salsa, chilies, chicken breasts, chicken broth, cumin and chili powder into slow cooker.  Cook on Low for 7 hours. Add in cheeses and cook for an additional hour. Stir and serve.

 

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Spicy Cowboy Beans

Spicy Cowboy Beans

To cut the spiciness, seed the jalapeño before adding it to the beans; garnish the dish with sour cream and chopped cilantro.

 

1 lb. dried pinto beans

1 1-lb. fully cooked center-cut ham slice, cut into 1/2-inch cubes

1 1/4-lb. piece salt pork, rind scored in crisscross pattern

1 large onion, chopped

6 T. chili powder

2 garlic cloves, minced

1 jalapeño chili, minced

2 tsp. Worcestershire sauce

1 tsp. hot pepper sauce (such as Tabasco)

1 bay leaf

Place beans in heavy large Dutch oven. Add enough water to cover by 3 inches. Boil 2 minutes. Remove from heat. Cover and let stand 1 hour. Drain. Return beans to Dutch oven. Add enough water to cover by 2 inches. Add all remaining ingredients. Bring to boil. Reduce heat to medium. Simmer until beans are tender and liquid thickens, stirring frequently, about 3 hours. Discard salt pork and bay leaf. Season beans with salt and pepper. (Can be prepared 1 day ahead. Cover and refrigerate. Bring to simmer before serving.) Ladle into bowls and serve.

Fat Smash Kidney Beans with Sautéed Shrimp and Asparagus

Fat Smash Kidney Beans with Sautéed Shrimp and Asparagus

3 C. Kidney Beans, cooked and drained

12 oz. Raw Shrimp, peeled and deveined

1 T. Olive Oil

2 T. White Wine

2 C. Asparagus, steamed and chopped

2 C. Vegetable Stock

1 T. each Fresh Basil and Thyme, chopped

To taste Salt and Pepper

 

Marinade for Shrimp:

2 T. Fresh Lemon Juice

2 tsp. Fresh thyme, chopped

4 T. Basil, chiffonade

1 clove Garlic

1 T. Extra Virgin Olive Oil

To taste Salt and Pepper

 

Combine marinade ingredients, add shrimp, and let stand in refrigerator for 20 minutes. Drain marinade. Heat 1 T olive oil in a sauté pan over high heat and cook shrimp for 2 minutes per side. Add garlic and briefly sweat until aromas are released. Add kidney beans and white wine and cook for 1 minute over high heat. Add stock, bring to a simmer, and add asparagus. Heat through until all ingredients are hot and shrimp is a white, opaque color. Remove from the heat, add fresh herbs, season to taste with salt and pepper, and serve.

 

Yield:

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Gram’s Baked Beans

Gram’s Baked Beans

1 1/2 C. Small White Beans

Small Onion, diced

1 Heaping tsp. Mustard

1/2 C. Catsup

2-3 T. Molasses

2-3 T. Brown Sugar

Ham Bone or Side of Bacon (not Sliced)

 

Soak beans overnight.  Pour off water discarding any husks.  The skins should peel when you blow on them.  Put beans in deep (not flat) baking dish.  Add water to 1 “ over beans.  Add all ingredients except ham bone.  Cook 1 hour. Add 1 tsp. salt (or to taste).  Add ham bone and bake slowly all day at 250-325.  Add water as needed so it doesn’t dry out and burn / stick.

 

Pinto Beans

Pinto Beans

4 C. water

2 C. pinto beans, Or Black Beans, 1 lb

1/2 C. onions, Chopped

1/4 C. vegetable oil

1 tsp. salt

1 tsp. cumin seeds

2 cloves garlic, Crushed

1 slice bacon

 

Mix the water, beans, and onion in a 4-quart Dutch oven. Cover and heat to boiling. Boil 2 minutes and remove from the heat; let stand for 1 hour. Add just enough water to the beans to cover. Stir in the remaining ingredients and heat to boiling. Cover and reduce the heat. Boil gently, stirring occasionally, until the beans are very tender, about 2 hours, (add water during the cooking time if necessary); drain the beans. Beans can be covered and refrigerated up to 10 days.

Fat Smash Baked Bean and Chicken Stew

Fat Smash Baked Bean and Chicken Stew

4 oz. Roasted Skinless Chicken Breasts

2 oz. Bush’s Best Homestyle Baked Beans

2 oz. S&W Butter Beans

2 oz. Progresso Dark Red Kidney Beans

1/4 C. chopped White Onion

2-2/3 tsp. Del Monte Ketchup

2 tsp. Country Dijon Mustard

2 tsp. Worcestershire Sauce

1 tsp. B&G Dark Molasses

1 tsp. Brown Sugar

 

Preheat oven to 350°F. Combine all ingredients in an oven safe casserole dish. Mix until all ingredients are blended. Bake, uncovered, for 55 to 60 minutes.

Fat Smash Garbanzo Beans with Chicken, Broccoli, and Tomato Broth

Fat Smash Garbanzo Beans with Chicken, Broccoli, and Tomato Broth

3 C. Garbanzo Beans, cooked

2 Boneless, Skinless Chicken Breasts, julienned

1 T. Olive Oil

2 C. Broccoli, steamed and chopped

 

Marinade:

 

2 T. Fresh Lemon Juice

2 tsp. Fresh Oregano, chopped

4 T. Fresh Basil, cut into chiffonade (thin strips)

1 clove Garlic

1 T. Extra Virgin Olive Oil

To taste Salt and Pepper

 

Tomato Broth:

3 Roma Tomatoes, roughly chopped

1 T. Olive oil

1 bunch Basil stems (after leaves have been removed for marinade)

1 Bay leaf

3 C. Chicken Broth

2 ea Garlic cloves, whole

1/4 C. ea Carrot, onion, celery, chopped

1 T. White wine

To taste Salt and Pepper

 

To make tomato broth, heat olive oil over medium heat and sweat carrots, onions, celery and garlic cloves, approximately 2 minutes. Add white wine and cook for 1 minute. Add tomatoes, broth, bay leaf, and basil stems. Reduce heat and simmer for 20 minutes. Strain and set aside. Combine marinade ingredients, add chicken, and let stand in refrigerator for 20 minutes. Drain marinade. Heat 1 T. olive oil in a sauté pan over high heat and cook chicken until fully cooked (test one piece by cutting into it). Add garlic and briefly sweat until aromas are released. Add garbanzo beans and cook for 1 minute over high heat. Add tomato broth, bring to a simmer, and add broccoli. Heat through until all ingredients are hot. Remove from the heat, add fresh herbs, season to taste with salt and pepper, and serve.