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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.

Fat Smash Hearty Black Bean Soup

Fat Smash Hearty Black Bean Soup

1 lb. black beans (soaked in water overnight or for at least 6 hours)

2 medium onions, chopped

2 small carrots, chopped

1 celery stalk, chopped

4 tsp. extra virgin olive oil

4 cloves garlic, minced

1/2 tsp. dried oregano

1/2 tsp. cumin

1 tsp. soy sauce

1 T. fresh lemon juice

 

Drain the beans. Put them in a large pot and add water to cover. Simmer beans until they are soft, about 1 1/2 hours. Sauté’ onion, celery, and carrots in olive oil. Add garlic, oregano, cumin, and soy sauce. Cook, while stirring, for 5 minutes. Add the vegetables to the beans. Cook for another 30 minutes. Add more water if necessary. Just before serving, add the lemon juice.

Baked Beans

Baked Beans

2 C. Dried beans
1 medium onion
1/2 lb. salt pork

2 T. brown sugar

2 tsp. mustard (dried)

1/4 tsp. pepper

1 tsp. salt

1/4 C. molasses

Wash the beans and cover them with water and about 3″ more. Soak overnight. In the morning, simmer slowly until the skins wrinkle- about 1 hr or so. (Josephine says the beans are done if the skin breaks when you blow on the beans.) Drain the beans, saving the water, which should be kept hot. Put the onion in the bottom of the beanpot add the beans. Score the salt pork (chop the bacon) and place into a depression in the beans. Mix the brown sugar, mustard, pepper, salt, and molasses and add to the beans. Add enough of the hot bean water to cover the beans, put the top on the bean pot, and bake at 450 degrees for 3 hr, then 325 degrees for another 4 hrs. Look at the beans every hour to make sure you can see the water, adding hot bean water as needed so they don’t dry out. Remove the cover during the last hour so that the beans aren’t too wet.

Instant Pot Pinto Beans with Chorizo

Instant Pot Pinto Beans with Chorizo

Instant Pot Pinto Beans with Chorizo

1 T. cooking oil

4 oz. dry (Spanish) chorizo

1 yellow onion

3 cloves garlic

2 cups dry pinto beans

2 bay leaves

freshly cracked pepper

3 cups reduced sodium chicken broth

15 oz. can diced tomatoes

 

Dice the chorizo, then add it to the instant pot along with the cooking oil. Press the Sauté button, then the Adjust button to select the “less” temperature setting. Sauté the chorizo in the oil, without a lid, until it becomes slightly crispy on the edges. While the chorizo is sautéing, dice the onion and mince the garlic. Once the chorizo is crispy, add the onion and garlic and continue to sauté until the onions are soft and transparent. Add the beans, bay leaves, and pepper to the pot and wait a moment to let the beans absorb some of the heat and prevent the broth from splattering when it hits the hot pot.  Add the broth to the pot, stir briefly to combine, then place the lid on the Instant Pot. Close the steam valve, press the Manual button, select high pressure (if not selected automatically), then press the + button to increase the time to 35 minutes. Allow the beans to cook through the 35 minute cycle, then let the pressure release naturally (you’ll know the pressure has released when the silver float valve has fallen back down and is no longer flush with the top of the lid).  Once the pressure has released, open the steam valve, and then remove the lid. Discard the bay leaf. Add the canned diced tomatoes with all their juices, then stir to combine.

Press the cancel button to cancel the “keep warm” function, then press the Sauté button and use the Adjust button to select the “normal” heat level. Let the mixture simmer, stirring often, until the beans are very tender and the liquid has thickened. Serve the beans with tortillas, tortilla chips, or over a bowl of rice, and with optional toppings like cheese, cilantro, green onions, or finely diced red onion.

Instant Pot White Bean Salad with Skewered Shrimp

Instant Pot White Bean Salad with Skewered Shrimp

Instant Pot White Bean Salad with Skewered Shrimp

2 C. dry great northern beans

16 C. water, divided

24 shrimp, peeled and deveined

Salt and pepper to taste

2 Roma tomatoes, chopped

1 avocado, diced

½ C. freshly chopped parsley

¼ C. freshly chopped basil

2 T. extra-virgin olive oil

1 T. rice vinegar

 

Rinse uncooked beans. Be sure to pick out any little stones that may be present. Add prepared beans to the Instant Pot along with 8 C. water. Let beans sit for 30 minutes to rehydrate. Drain beans and add another 8 C. clean water to them.  Secure lid on Instant Pot and pressure cook beans on high for 10 minutes. Allow pressure to release naturally. Test beans to make sure they are tender; if not, pressure cook for an additional 5 minutes. Place six shrimp on each of four skewers (arrange so the shrimp lay flat on skewer). Salt and pepper shrimp, then grill on both sides until fully cooked. Set aside until ready to use. To make salad, drain and rinse cooked beans in cold water until cooled completely. Place in large bowl along with tomatoes, avocado, parsley, basil, extra-virgin olive oil, and rice vinegar. Gently toss everything together. Don’t smash avocado. Salt and pepper to taste. Divide between four plates. Top with grilled shrimp skewers.

Chickpea and Cilantro Soup

Chickpea and Cilantro Soup

Chickpea and Cilantro Soup

 

4 medium zucchini

2 medium Yukon Gold potatoes

3 medium yellow onions

3 tablespoons olive oil

1 teaspoon ground cumin

1/2 teaspoon paprika

1 (28-ounce) can San Marzano whole peeled tomatoes

Kosher salt

Freshly ground black pepper

1 cup dried bricchetti or other small pasta

1 (15-ounce) can chickpeas, drained

1 bunch fresh cilantro leaves and tender stems

1 to 2 teaspoons harissa (depending on desired heat)

 

Dice 4 zucchini and 2 potatoes and place together in a bowl. Dice 3 onions. Heat 3 tablespoons oil in a large pot over medium heat until shimmering. Add the onions and cook until translucent. Stir in 1 teaspoon ground cumin and 1/2 teaspoon paprika. Add the potatoes, zucchini, and canned tomatoes and their juices. Add enough water to just cover (4 to 5 cups), season with kosher salt and black pepper, and bring to a boil. Reduce the heat and simmer the vegetables are tender, 40 to 45 minutes. Meanwhile, boil the pasta in a medium saucepan of salted water according to package directions, then drain. Drain the can of chickpeas and coarsely chop the bunch of cilantro. Add the harissa to the soup. Blend directly in the pot with an immersion blender until smooth or transfer to a blender and blend in batches. Return the soup to the pot if needed. Taste and season with salt and pepper as needed. With the soup on low heat, stir in the chickpeas, cooked pasta, and a generous handful (emphasis on generous) of chopped cilantro. Serve topped with more chopped cilantro.

Dutch Oven Camp Chili

Dutch Oven Camp Chili

Dutch Oven Camp Chili

 

2 lb. hamburger

2 onions, diced

2 large cans of kidney or red beans, or a combination of both

2 cans cream of tomato soup, undiluted or 2 cans diced tomatoes

4 tsp. chili powder

2 tsp. garlic powder or two cloves of minced garlic

pepper to taste

grated Cheddar cheese (optional)

 

Brown meat and onions in pot. Drain off excess fat. Add beans, tomatoes or soup, chili powder, garlic and green pepper. Simmer together for about 20-30 minutes to one hour. Top with cheese. Serves 12.

Dutch Oven Meaty Beans

Dutch Oven Meaty Beans

Dutch Oven Meaty Beans

 

1 lb. hamburger

5 cans pork and beans

1 c. catsup

1/4 c. prepared mustard

2 onions, chopped

1 cup barbecue sauce

1/2 c. packed brown sugar

1/4 c. pancake syrup

 

Brown meat and onions in pot (or Dutch oven), pour off excess fat. Mix in remaining ingredients and cook covered for approximately 46 minutes. Serves 10-12.

Zesty Stovetop Beans

Zesty Stovetop Beans

 

1 can (15 to 16 ounces) no-salt-added navy or small white beans, rinsed and drained

1 can (15 to 16 ounces) no-salt-added red kidney beans, rinsed and drained

1/2 cup ketchup

1 T. prepared white horseradish, drained

1 tsp. brown sugar

1 tsp. Worcestershire sauce

 

In 2-quart saucepan, heat all ingredients to boiling over medium heat, stirring occasionally.

Dr. Fuhrman Black Bean Lettuce Bundles

Dr. Fuhrman Black Bean Lettuce Bundles

Dr. Fuhrman Black Bean Lettuce Bundles

 

2 C. cooked or canned no salt added or low sodium black beans, drained and rinsed

1/2 large ripe avocado, peeled, pitted and mashed

1/2 medium green bell pepper, seeded and chopped

3 green onions, chopped

1/3 C. chopped fresh cilantro

1/3 C. mild, no salt added or low sodium salsa

2 T. fresh lime juice

1 clove garlic, minced

1 tsp. ground cumin

8 large romaine lettuce leaves

 

In a bowl, mash the beans and avocado together with a fork until well blended and only slightly chunky. Add all the remaining ingredients except the lettuce and mix. Place approximately 1/4 C. of the mixture in the center of each lettuce leaf and roll up like a burrito.

 

Yield: 4 servings

Calories: 178

Fat: 4g

Fiber: 10g

Carbs: 29g

Buttermilk-Lady Pea Soup with Bacon

Buttermilk-Lady Pea Soup with Bacon

Buttermilk-Lady Pea Soup with Bacon

4 uncooked bacon slices, coarsely chopped

1 small shallot, minced

1/2 teaspoon minced garlic

5 cups cooked Lady Peas

3/4 to 1 cup reserved cooking liquid from Lady Peas

3/4 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

2 cups buttermilk

Cook bacon in a large saucepan over medium heat 6 to 7 minutes or until crisp; remove bacon, and drain on paper towels, reserving 1 tsp. drippings in saucepan. Finely chop cooked bacon. Sauté shallots and garlic in hot drippings over medium heat 2 minutes or until tender. Process 3 cups peas and 3/4 cup reserved cooking liquid in a food processor until smooth. Add pureed pea mixture, remaining peas, salt, and pepper to shallot mixture. Stir in buttermilk. Cook over medium heat, stirring often, 8 minutes. (Do not boil.) Stir in up to 1/4 cup cooking liquid, 1 Tbsp. at a time, until desired consistency is reached. Spoon soup into 4 bowls, and top with bacon.

Steak Tips with Tomatillo Salsa and Refried Beans

Steak Tips with Tomatillo Salsa and Refried Beans

Steak Tips with Tomatillo Salsa and Refried Beans

 

1 pound tomatillos, husks and stems removed, rinsed, dried and halved

2 jalapeno chiles, stemmed, seeded, and minced

1/2 cup minced fresh cilantro

2 garlic cloves, minced

Salt and pepper

1 1/2 pounds sirloin steak tips, trimmed and cut into 1 1/2-inch pieces

3 T. vegetable oil

1 onion, chopped fine

1 tsp. ground cumin

2 (15-ounce) cans black beans, rinsed

 

Pulse the tomatillos in a food processor until they are coarsely chopped, about 8 pulses. Transfer the tomatillos to a fine mesh sieve set over a bowl and allow them to drain for about 5 minutes. Reserve 3/4 of a cup of the tomatillo liquid. Combine half of the jalapenos, 1/4 cup of the cilantro, half of the minced garlic, the drained tomatillos and 1/4 cup of the reserved tomatillo liquid in a bowl. Season the mixture with salt and pepper to taste and set it aside.  Pat the steak tips dry with paper towels and season the steak tips with salt and pepper. Heat 2 T. of the vegetable oil on a large nonstick skillet over medium-high heat until it is just smoking. Cook the steak until it is browned all over and the meat registers 125 degrees (for medium-rare) on an instant read thermometer, about 6 to 8 minutes. Transfer the meat to a plate and tent it loosely with aluminum foil. Add the remaining 1 T. of oil and the onion to the now-empty skillet and cook over medium heat until the onion is just softened, about 2 minutes. Add the cumin, the remaining jalapeno and the remaining garlic and cook until it is pregnant, about 30 seconds. Add the black beans and the remaining 1/2 cup of the reserved tomatillo liquid. Using a potato masher, coarsely mash the beans. Cook, stirring occasionally, until the mixture is thickened, about 3 minutes. Stir in the remaining 1/4 cup of cilantro. Season with salt and pepper to taste. Serve the steak with the beans and tomatillo salsa.

Instant Pot Saucy Pinto Beans

Instant Pot Saucy Pinto Beans

 

2 cups dry pinto beans 1 lb

2 T. avocado oil

1 large yellow onion peeled and diced

1 medium jalapeño seeded and diced

2 tsp. minced Garlic

3 1/2 cups chicken stock

8 oz. tomato sauce 1 can

2 T. chili powder

1 T. yellow mustard

1 tsp. dried oregano

1 tsp. cumin

1/2 tsp. black pepper

2 bay leaves

1/2 tsp. salt

 

Place the beans in a bowl and cover with 3 inches of water. Soak the beans 4–8 hours. Drain the beans. Press the Sauté button of the Instant Pot® and add the oil. After the oil heats 1 minute add the onion, jalapeño, and garlic. Sauté until softened, about 5 minutes. Add soaked beans, stock, tomato sauce, chili powder, mustard, oregano, cumin, pepper, bay leaves, and salt to the inner pot. Stir well to combine and scrape any brown bits from the bottom of the pot. Secure the lid. Press the Manual or Pressure Cook button and adjust the time to 25 minutes. When the timer beeps, let pressure release naturally until float valve drops and then unlock lid. Remove and discard the bay leaves and then transfer the beans to a bowl for serving.

Bean and Pepper Chili

Bean and Pepper Chili

3 green bell peppers, chopped

1 large onion, chopped

1 zucchini, quartered and sliced 1/4-inch thick

1 (14 1/2-oz.) can crushed tomatoes

1 (10-oz.) can diced tomatoes

1 (15-oz.) can garbanzo beans

1 (15-oz.) can pinto beans

1 (15-oz.) can black beans

1 1/2 T. red chili powder

1 T. garlic powder

1 tsp. oregano leaves

1/2 tsp. cumin

 

Cut peppers in half; remove seeds and chop. Combine all ingredients into slow cooker. Cover; cook on Low for 8 hours or on High for 4 hours.

 

 

Yield:

Calories:

Fat:

Fiber:

Baked Beans with Hamburger

Baked Beans with Hamburger

Baked Beans with Hamburger1 pound ground beef

2 (28-ounce) cans Bush’s Barbecue Baked Beans

1 (28-ounce) can Bush’s Bold and Spicy Baked Beans

1 bunch green onions

¾ C. brown sugar

1 tsp. barbecue sauce

1 tsp. mustard

Brown ground beef in skillet. Chop green onions. Combine all ingredients (cooked ground beef, baked beans, onions, brown sugar, barbecue sauce and mustard) in Crock-Pot or baking dish. Bake, covered, at 300 degrees for 2 hours or simmer in Crock-Pot for at least 3 hours.

 

Yield:

Calories:

Fat:

Fiber:

Red Beans & Rice

Red Beans & Rice

Red Beans & Rice1/2 pound dry kidney beans, sorted and rinsed
7 C. vegetable stock or chicken broth
1 yellow onion, chopped
1 green pepper, chopped
1 1/2 C. celery, chopped
2 cloves garlic, minced
2 bay leaves
4 C. hot cooked rice
Salt to taste
Freshly ground pepper

Cook and drain beans. In a large pan, heat vegetable stock (or chicken broth). Add the beans, onion, green pepper, celery, garlic, and bay leaves. Bring to a boil, reduce heat, cover and simmer for 1 hour. While beans are cooking, prepare rice according to package directions. Continue cooking the beans until they become tender. Watch the pot carefully to prevent scorching of beans. Add more water to the pot as needed. When beans are tender, remove bay leaves, and serve over hot cooked rice in a large bowl. Salt and pepper to taste.

Black Bean Hummus

Black Bean Hummus

2 C. Black Beans (rinsed and picked through) 

3 T. Tahini 

1/4 C. Olive Oil 

2 T. Soy Sauce 

2 each Lemons (juiced) 

1 T. Garlic (chopped) 

2 tsp. Paprika 

1/2 tsp. Salt 

1/2 tsp. Pepper 

 

In a medium sauce pan liberally cover the beans with water. Bring to boil and cook until soft but not mushy. Drain and cool the beans, reserving one C. of the cooking liquid to be used later. In a food processor, put the beans, tahini, soy sauce, lemon juice, garlic paprika, salt and pepper. Puree well adding some of the reserved bean cooking liquid to thin as needed. The final product should be smooth but not too runny.

Marinated White Beans

Marinated White Beans

Marinated White Beans

 

1/3 C. olive oil

Finely grated zest of 1 medium lemon

Juice of 1 medium lemon

1 medium shallot, diced (about 1/4 C.)

1 clove garlic, grated or minced

1/2 tsp. kosher salt, plus more as needed

Freshly ground black pepper

2 (15-ounce) cans cannellini beans, drained and rinsed

1/3 C. chopped fresh flat-leaf parsley leaves

1/4 C. chopped fresh oregano leaves

 

Place the olive oil, lemon zest and juice, shallot, garlic, salt, and few generous grinds of black pepper in a large bowl and whisk to combine. Add the white beans, parsley, and oregano and toss to combine. Taste and season with more salt and pepper as needed. Cover and refrigerate for at least 20 minutes or overnight. Let come to room temperature before serving. Make ahead: These beans get better with time, so feel free to make them up to 2 days ahead of time and store in the refrigerator. Serving suggestions: The beans can be enjoyed as is, piled on toast, tossed with cooked grains, or served over salads.

Chickpea Sauté with Basil and Pine Nuts

Chickpea Sauté with Basil and Pine Nuts

Chickpea Sauté with Basil and Pine Nuts

soaking and cooking the chickpeas:

3 T. + 1 tsp. salt

4 qt. water

1 lb. dried chickpeas

1 onion, peeled and halved through the core

a few sprigs thyme

1 clove garlic, smashed

1 bay leaf

for the sauté:

1/4 C. pine nuts

3 T. extra-virgin olive oil

1 clove garlic, minced or thinly sliced

4 C. cooked chickpeas, drained

nice sea salt and pepper to taste

1/3 C. thinly sliced basil or more to taste

a few T. finely minced parsley or more to taste, optional

bread for serving

 

Soaking and cooking the beans: Dissolve the 3 T. of salt into the water. Add the chickpeas and soak for 8 to 24 hours. Drain, and place in a pot with the onion, thyme, garlic, bay leaf and remaining tsp. of salt. Cover with water by three inches. Bring to a boil, then lower heat and cook at the gentlest simmer for about an hour or until the chickpeas are cooked through. Let chickpeas cool in their cooking liquid. Discard thyme sprigs, bay leaf, and onion. Store chickpeas in their cooking liquid. Toast the pine nuts in a small skillet over low heat until light brown, about 5 to 10 minutes—watch closely to prevent burning. Transfer to a plate to cool. Making the sauté: Place the oil and chopped garlic in a large sauté pan over medium heat. When the garlic starts sizzling in the oil, add the chickpeas, and season with salt and pepper to taste. Don’t be afraid to go big on the salt—chickpeas can handle it. I started with 1 tsp. of Maldon sea salt, and then added a pinch more. Add the pine nuts and the herbs, and sauté for a few minutes or until the chickpeas are heated through and nicely coated in the oil and herbs. Serve with more salt and pepper on the side.

Cuban Black Beans

Cuban Black Beans

2 T. olive oil, preferably extra virgin

1 C. chopped onion

1 C. chopped green bell pepper

1 T. minced garlic

2 bay leaves

1 1/2 tsp. ground cumin

1 tsp. dried oregano

1/4 tsp. salt

3 C. cooked black beans or 3 C. canned black beans, rinsed and drained

1 C. chicken or vegetable broth

1/2 tsp. hot-pepper sauce

2 C. hot cooked instant brown rice

 

In a large pot, combine the oil, onion, pepper, garlic, bay leaves, cumin, oregano, and salt. Cook over medium heat, stirring occasionally, for 4 minutes, or until softened. Stir in the beans. Cook for 1 minute to coat with the seasonings. Add the broth. Reduce the heat to medium-low. Cover and cook for about 15 minutes for the flavors to blend. Remove and discard the bay leaves. Stir in the hot-pepper sauce. If desired, smash some of the beans with the side of a large spoon. Serve over the rice.

 

Yield: 4 servings

Calories: 412

Fat: 10g

Fiber: 14g

Roasted Garlic and Butternut Squash Cassoulet

Roasted Garlic and Butternut Squash Cassoulet

1 whole garlic head

4 ounces pancetta, chopped

2 C. vertically sliced onion

1 T. olive oil

1 T. white wine vinegar

4 1/2 C. (1/2-inch) cubed peeled butternut squash (about 2 pounds)

1/2 C. organic vegetable broth (such as Swanson Certified Organic)

1/2 tsp. dried thyme

1/4 tsp. salt

1/8 tsp. freshly ground black pepper

4 (16-ounce) cans cannellini or other white beans, rinsed and drained

1 bay leaf

2 (1-ounce) slices white bread

2 T. grated fresh Parmesan cheese

1/2 tsp. olive oil

1 T. chopped fresh parsley

Preheat oven to 350°. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap garlic head in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Set half of garlic pulp aside; reserve remaining garlic pulp for another use. Discard skins. Heat a large Dutch oven over medium-high heat. Add pancetta; sauté 5 minutes or until crisp. Remove pancetta from pan, reserving drippings in pan. Add onion and 1 T. oil to drippings in pan; sauté 5 minutes. Reduce heat to medium-low; cook 25 minutes or until onion is very tender and browned, stirring frequently. Stir in vinegar. Preheat oven to 375°. Add garlic pulp, pancetta, squash, and next 6 ingredients (through bay leaf) to onion mixture, stirring well. Place bread in a food processor, and pulse 10 times or until coarse crumbs measure about 1 C.. Combine breadcrumbs, Parmesan cheese, and 1/2 tsp. olive oil; sprinkle evenly over squash mixture. Cover and bake at 375° for 50 minutes or until squash is tender. Uncover and bake an additional 15 minutes or until topping is browned. Discard bay leaf. Sprinkle with parsley.

White Bean and Green Chile Pepper Soup

White Bean and Green Chile Pepper Soup

30 oz. great northern beans, canned, rinsed and drained
1 C. finely chopped yellow onion
4 1/2 oz. diced green chiles
1 tsp. ground cumin, divided
1/2 tsp. garlic powder
14 1/2 oz. fat-free chicken broth
1/4 C. chopped fresh cilantro leaves
1 T. extra virgin olive oil
1/3 C. sour cream (optional)

Combine beans, onion, chilies, 1/2 tsp. cumin and garlic powder in slow cooker. Cook on LOW 8 hours or on HIGH 4 hours. Stir in cilantro, olive oil and remaining 1/2 tsp. cumin. Garnish with sour cream, if desired.

Yield: 5 servings
Calories: 280
Fat: 7g
Fiber: 9g

Kidney Bean with Cheddar Cheese Soup

Kidney Bean with Cheddar Cheese Soup

1 C. dried kidney beans, sorted and rinsed
4 C. water
1/2 C. butter or margarine
4 celery stalks, chopped
4 medium onions, chopped
2 large carrots, peeled and chopped
1 C. green pepper, chopped
1/2 C. flour
4 C. chicken broth
4 tsp. Worcestershire sauce
1/2 tsp. chili pepper
11/2 C. apple juice
3 C. (3/4 lb.) cheddar cheese, shredded

Place beans in large pan, cover with water and either soak overnight or use the Quick-Soak Method. Drain beans, keeping soaking liquid, adding extra water to soaking liquid to equal 3 C.. Place beans in pan with the 3 C. of liquid. Heat to boiling, cover and simmer until beans are tender (11/2 to 2 hours). Melt butter in pan; add celery, onions, carrots and green pepper and sauté for 5 minutes over low heat. Gradually add flour and cook 1 minute. Gradually add chicken broth, Worcestershire Sauce, chili pepper, and 2 C. of beans. Bring to boil, reduce heat to low, cover and simmer 30 minutes. Stir in the rest of the beans and apple juice. Cook 15 minutes. Add cheese and stir until it melts.

Pioneer Beans

Pioneer Beans

1 lb. ground beef
1/4 lb. sliced bacon, chopped
1 medium onion, chopped (1/2 C.)
1 15-oz. can red kidney beans, rinsed and drained
1 15-oz. can butter beans, rinsed and drained
1 15-oz. can pork and beans in tomato sauce
1 C. catsup
1/2 C. packed brown sugar
1/4 C. molasses
1 T. vinegar
1 T. prepared mustard

In a large skillet, cook the ground beef, chopped bacon, and onion until meat is no longer pink and the onion is tender. Drain off the fat. Stir in the drained kidney beans and butter beans, undrained pork and beans, catsup, brown sugar, molasses, vinegar, and mustard. Transfer the mixture to a 2- 2 1/2-quart casserole. Cover and bake in a 350�F oven for 30 minutes. Uncover casserole; bake for 30 minutes more.

Crockery cooker directions. Prepare beans as directed, except transfer meat and bean mixture to a 3 1/2to 4-quart electric crockery cooker. Cover and cook on low heat setting for 5 to 6 hours, or on high heat setting for 2 1/2 to 3 hours.

Yield: 12 servings
Calories: 256
Fat: 7g
Fiber: 4g

Crockpot Red Beans and Rice

Crockpot Red Beans and Rice

1 lb. dried kidney beans (2 C.), sorted and rinsed
1 large green bell pepper, chopped (1 1/2 C.)
1 large onion, chopped (1 C.)
2 cloves garlic, finely chopped
7 C. water
1 1/2 tsp. Salt
1/4 tsp. Pepper
2 C. uncooked instant rice
Red pepper sauce

Mix all ingredients except rice and pepper sauce in 3 1/2-6 qt. slow cooker. Cover and cook on HIGH 4-5 hrs. or until beans are tender. Stir in rice. Cover and cook on HIGH for 15 to 20 min. or until rice is tender. Serve with pepper sauce.

Yield: 8 servings
Calories: 250
Fat: 1g
Fiber: 10g

North Woods Bean Soup

North Woods Bean Soup

1 C. baby carrots, halved
1 C. onion, chopped
2 garlic cloves, minced
7 oz. turkey kielbasa, halved lengthwise, and cut into 1/2 inch pieces
4 C. fat-free chicken broth
1/2 tsp. Italian seasoning
1/2 tsp. black pepper
2 15.8 oz. cans Great Northern beans, drained and rinsed
6 oz. fresh baby spinach leaves

Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa, saut� 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper and beans. Bring to a boil, reduce heat, and simmer 5 minutes. Place 2 C. of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.

Yield: 5 servings
Serving size: 1 1/2 C.

Calories: 227
Fat: 3.9 g
Fiber: 6.7 g

Gourmet Beanie Weenies

Gourmet Beanie Weenies

Gourmet Beanie Weenies2 14-oz. packages Lit’l Smokies
1 T. olive oil
1 large shallot, minced
1 tsp. cumin
1 tsp. chile powder
2 T. vinegar
1/4 C. stout
2 28-oz. cans Bush’s Best Bold & Spicy Baked Beans (these are already flavored with cilantro, cumin, brown sugar and bacon)
5 oz. baby Spinach

In a large sauté pan, brown Lit’l Smokies over medium-high heat for about 5 minutes. Remove from pan and set aside. Add olive oil and sauté shallot for a minute or two. Add cumin and chile powder and sauté for another 30 seconds. Add vinegar and stout, then add beans. Bring to a simmer and return Lit’l Smokies to the pan. Continue simmering for another 10 minutes. Just before serving, add spinach and gently incorporate until wilted.

Black Bean Dip

Black Bean Dip

2 C. Cooked and Drained Black Beans
4 tsp. Tomato Paste
3 T. Water
1 Clove Garlic, minced
2 tsp. Lime Juice
1/2 tsp. Ground Cumin
2 Green Onions, chopped fine
2 T. Mild Green Chili, chopped

In a food processor or blender mix the black beans, tomato paste, water, garlic, lime juice, and cumin. Whirl for 1 minute, or until it forms a smooth paste. Stir in the green onion and chilies after transferring to serving dish.

Servings: 8
Serving Size: ~ 1/4 C.

Calories: 39
Fat: 0g
Fiber: 2.9g

Black Bean Confetti Relish

Black Bean Confetti Relish

2/3 C. canned black beans, rinsed and drained
2 T. frozen whole-kernel corn
2 T. diced yellow bell pepper
2 T. diced plum tomato
1 T. diced red bell pepper
1 T. minced shallots
1 T. lemon juice
1 tsp. olive oil
1/4 tsp. ground cumin
1/4 tsp. coarsely ground black pepper
1/8 tsp. salt

Combine all the ingredients in a bowl. Serve relish chilled or at room temperature.

Yield: 1 C.
Serving size: 1/2 C.

Calories: 116
Fat: 2.9g
Fiber: 3.2g

Bruschetta with Tomatoes, Beans and Fresh Herbs

Bruschetta with Tomatoes, Beans and Fresh Herbs

For Topping:
1 C. seeded and diced ripe beefsteak tomato
3/4 C. well-drained cannellini beans (freshly cooked or canned)
1/4 C. seeded and diced cucumber
2 T. thinly sliced green (spring) onion
1 T. fresh oregano leaves or 1 1/2 tsp. dried oregano
1 T. chopped fresh basil or 1 1/2 tsp. dried basil
Freshly ground pepper

For Bruschetta:
8 slices country-style white or whole-wheat bread, each 2 1/2 inches wide and 1/2 inch thick
1 large clove garlic, cut in half
4 tsp. extra-virgin olive oil

In a bowl, combine all the topping ingredients, including pepper to taste. Toss well, cover and refrigerate for at least 1-2 hours or for up to 2 days to allow the flavors to blend. Preheat a broiler or prepare a fire in a charcoal grill. Arrange the bread slices on a rack on a broiler pan or on a grill rack and broil or grill for 2 minutes. Turn the bread slices over and continue to cook until golden, 1-2 minutes longer. Remove from the heat, rub a cut side of the garlic clove over one side of each warm bread slice and then brush with 1/2 tsp. the olive oil. Mound an equal amount of the topping on the garlic-rubbed side of each bread slice. Transfer to a platter and serve immediately.

Yield: 4 servings
Calories: 266
Fat: 7g
Fiber: 6g

Tuscan Olive Harvest Ribolita

Tuscan Olive Harvest Ribolita

3 (12-ounce) jars cannellini beans

1/2 C. extra-virgin olive oil, divided

1/2 pound smoked ham hock or 1/2 pound chunk prosciutto

3 cloves garlic, chopped, plus 1 whole clove

6 C. water, divided

1 sprig fresh thyme

1 sprig fresh rosemary

1 leek, white and light green only, minced and rinsed

1 yellow onion, minced

1 carrot, small diced

1 celery stalk, small diced

2 bay leaf

1 pound Tuscan black cabbage, chopped

1/2 pound napa cabbage, chopped

3/4 C. tomato puree

6 slices Italian bread, sliced 1/2-inch thick

Freshly grated Parmesan

Preheat oven to 375 degrees F.  Drain beans in a colander and gently rinse under cold water.  With 3 T. of the oil saute the ham hocks, when brown turn over and add 1 clove chopped garlic. Add 3 C. cold water and beans, bring to a boil and simmer for 30 minutes. Add thyme and rosemary sprigs.  In a soup pot add 1/4 C. oil, and remaining chopped garlic. Cook until light brown and add leek, onion, carrot, celery, and bay leaf. Saute for 8 minutes over medium heat until slightly soft. Add the cabbages and saute for 5 minutes. Add remaining 3 C. water and the tomato puree. Cook for 20 minutes. Add to beans and continue to cook for 20 more minutes. Remove ham hock. When cool chop the meat, and add back to the soup discarding the hock bones.  Place bread in oven until lightly browned. Remove from oven and rub with a clove of garlic. Brush with remaining olive oil.  When ready to eat bring the soup back to a simmer and add bread. Stir until well broken up. Serve with a healthy drizzle of olive oil and fresh grated Parmesan.

Gillian McK Aduki Bean Stew

Gillian McK Aduki Bean Stew

200g aduki beans

1 wheat free vegetable stock cube

1 onion, peeled and finely chopped

2 carrots, trimmed, peeled and thickly sliced

1 leek, washed, trimmed and finely sliced

Half a butternut squash, peeled, deseeded and cut into chunky pieces

½ tsp of cumin

½ tsp of turmeric

250g curly kale

4tbsp of fresh chervil, chopped

 

Presoak the beans for 12 hours or overnight in water. Drain the beans and rinse well. Place in a saucepan of water and bring to the boil. Boil hard for 15 minutes to remove toxins. Drain and rinse well.  Return the beans to the pan with a litre of fresh cold water. Add the stock cube and bring to the boil. Lower the heat and simmer for 10 minutes. Add the vegetables, cumin and turmeric and simmer for a further 10-15 minutes. Add the kale and cook for a few minutes until just tender. Sprinkle with chervil and serve with Millet Mash and Onion Gravy.

 

 

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Crazy Beans

Crazy Beans

1 lb. pork sausage

2 stalks celery, sliced

1 medium onion, chopped

1 green pepper, diced

1 can (1 lb.) baked beans in tomato sauce, undrained

1 can (1 lb.) each lima, kidney, green and wax beans, drained

1 C. dark brown sugar

1 can (10-3/4 oz.) tomato soup

1 can (6 oz.) tomato paste

6 slices bacon

 

In skillet, brown sausage. Drain reserving 2 T. drippings. Add celery, onion and pepper; cook until onion is translucent. Combine with remaining ingredients except bacon. Transfer to baking dish. Top with bacon. Bake at 350° for 1 hour.

 

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Chickpea and Kale Stir Fry

Chickpea and Kale Stir Fry

1chickpeastirfry-00523 can pre-cooked chickpeas/garbanzo beans

1 bunch Kale, tough stems removed and chopped

1/4 C. thinly sliced shallots

6 cloves garlic, thinly sliced

Red pepper flakes to taste

salt to taste

1 T. Olive oil

Juice and zest of 1 baby lemon

 

Drain and rinse the chickpeas. In a large non-stick pan, heat the olive oil and sauté the shallots and garlic till soft. Add salt and the chickpeas and sauté till the chickpeas turn golden and crusty, about 8-10 minutes. Add the red pepper and mix well. Add the kale and sauté for 2 minutes. Remove from the heat and add the lemon zest and lemon juice and mix well. Season with more salt if needed. Serve warm or at room temperature.

 

 

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Black Bean Patties

Black Bean Patties

1 3/4 C. cooked black beans or 1 can (15 1/2 ounces) canned black beans, rinsed and drained

1/4 C. whole wheat couscous

2 T. whole wheat couscous

2 T. finely chopped onion

2 T. finely chopped parsley

1 egg

2 T. olive oil, preferably extra virgin, divided

1 1/2 tsp. salt-free seasoning blend

1/2 tsp. minced garlic

1/4 tsp. salt

Black Bean PattiesIn the bowl of a food processor fitted with a metal blade, combine the beans, couscous, onion, parsley, egg, 1 T. oil, seasoning blend, garlic, and salt. Process for about 1 minute. Scrape down the sides of the bowl. Process for about 30 seconds, or until the mixture comes together but is still coarse. Transfer to a bowl. Cover with plastic wrap and refrigerate for about 1 1/2 hours, or until firm enough to shape into patties. Shape the mixture into 8 patties. Heat a skillet or griddle over medium-high heat. Add the remaining 1 T. oil. Heat for 30 seconds. Place the patties in the pan. Cook for about 2 minutes, or until browned on the bottom. Flip and cook, reducing the heat slightly if the pan is too hot, for about 2 minutes, or until cooked through. Top with Salsa Fresca and a dab of sour cream or stir-fried onion and bell peppers.

 

Yield: 8 servings

Calories: 112

Fat: 4.5g

Fiber: 4g

 

 

Enchiladas Negras

Enchiladas Negras

2 lb. mushrooms, rinsed, discolored stem ends trimmed, and thinly sliced

8 oz. fresh poblano chilies, rinsed, stemmed, seeded, and finely chopped (1 C. ), or 1 can (7 oz.) diced green chilies

1 onion (8 oz.), peeled and finely chopped

1 tsp. cumin seeds

1 1/2 C. vegetable broth

2 T. cornstarch

1 to 1 1/2 C. sour cream or Mexican crema

1 can (15 oz.) black beans, rinsed and drained

1 1/2 C. green salsa

1 can (10 oz.) red enchilada sauce

12 corn tortillas (6 1/2 to 7 in. wide)

1 1/2   shredded mild cheddar cheese (6 oz.)

1/2 C. diced cucumber (optional)

1/2 C. coarsely chopped fresh cilantro

Vinegared red onions (recipe follows)

 

In a 5- to 6-quart pan, combine mushrooms, poblano chilies, onion, cumin seeds, and 1/2 cup broth. Bring to a simmer over medium-high heat; cover, reduce heat, and simmer until vegetables are juicy and limp, 12 to 15 minutes. Uncover, increase heat to high, and stir often until vegetables are dry and beginning to brown, about 20 minutes.  In a bowl, blend cornstarch with the remaining 1 C. broth. Add 1/2 C. sour cream and whisk to blend. Add to mushroom mixture and stir until boiling, 1 to 3 minutes.  In a blender, whirl beans, salsa, and enchilada sauce.  Pour 1 1/2 C. bean sauce into a 9- by 13-inch baking dish. Stack 6 tortillas and cut in half. Lay 6 of the halves in casserole, straight edges against casserole sides, then overlap 3 whole tortillas to completely cover bottom. Scrape mushroom mixture onto tortillas and spread level. Fit straight edges of remaining tortilla halves against casserole sides, then overlap remaining whole tortillas to cover filling. Pour remaining black bean sauce over tortillas and spread to coat completely. Bake in a 350° oven until sauce is bubbling, 35 to 40 minutes (45 minutes if chilled).  Sprinkle with cheese and bake until melted, 3 to 5 minutes longer.  Remove casserole from oven and let stand 10 to 15 minutes. Top decoratively with cucumbers, if desired, and cilantro. Scatter about half the vinegared red onions over casserole; put remaining in a small bowl. Spoon remaining sour cream into a bowl. With a sharp knife, cut enchilada casserole into 6 or 9 rectangles; with a wide spatula, transfer portions to plates. Add more sour cream and vinegared onions to taste. Vinegared red onions: Peel and thinly slice 1 red onion (8 oz.). Separate rings and drop into a 10- to 12-inch frying pan. Add 3/4 C.  seasoned rice vinegar and bring to a boil over high heat, stirring occasionally, 2 to 3 minutes. Remove from heat and let stand until cool, stirring often. Serve, or cover and chill for up to 3 days. Lift from liquid to use. Makes about 1 C.

 

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Buck Rarebit

Buck Rarebit

2 large eggs

2 slices of your favorite bread

1/4 pint milk

1 T. plain flour

1 tsp. mustard powder

1 oz. butter

2 oz. sharp cheddar cheese — grated

1 very small dash of vinegar

1 C. baked beans in tomato sauce (about 3/4 of a 16 oz can)

Salt and pepper to taste

 

In a medium sauce pan, whisk together milk, flour, mustard and butter, then slowly bring mixture to a boil, continuing to whisk until mixture thickens. Let simmer for 1 minute, and then stir in half of the cheese and any seasonings you like. Set aside. Preheat the oven to 375 F. Fill a large frying pan with salted water, add the vinegar and bring to the boil. Meanwhile, empty the beans into a pan and bring to the boil, simmer for 2-3 minutes, stirring occasionally. Crack the eggs onto two saucers, then when the water is simmering, tip them into the pan, reduce the heat so the water gently bubbles around the eggs, and cook for 3 to 4 minutes, depending on how you like your eggs cooked. Meanwhile, toast the bread. Arrange the toast on two heatproof serving plates, top with the baked beans, then a place a poached egg on top of each. Spoon over the cheese sauce, then sprinkle over the remaining cheese. Place the whole plate in the oven (or better yet, a toaster oven) at about 375 F. and cook for 2 to 6 minutes, until golden.

 

 

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Beefy Bean Soup

Beefy Bean Soup

1 T. vegetable oil

3/4 lb. beef stew meat, cut into 1-inch pieces

1 medium onion, chopped (1/2 C.)

3 C. beef broth

1 C. dry white wine or beef broth

2 T. chopped fresh thyme leaves or 2 tsp. dried thyme leaves

1/4 tsp. pepper

1 bay leaf

2 cans (15 to 16 oz.) navy, lima or great northern beans, rinsed and drained

4 medium carrots, cut into 1-inch pieces

2 medium celery stalks, cut into 1-inch pieces

Chopped fresh parsley, if desired

Crumbled cooked bacon, if desired

 

Heat oil in Dutch oven over medium-high heat. Cook beef and onion in oil about 15 minutes, stirring frequently, until beef is brown.  Stir in broth, wine, thyme, pepper and bay leaf. Heat to boiling; reduce heat. Cover and simmer about 45 minutes, stirring occasionally, until beef is almost tender.  Stir in beans, carrots and celery. Cover and simmer about 30 minutes, stirring occasionally, until vegetables are tender. Remove bay leaf. Sprinkle with parsley and bacon.  Be sure to use a large Dutch oven. Using a smaller pot can cause spillovers, make the mixture heat too slowly or possibly overcook the carrots, celery or beef.

 

Yield:

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Kid-Pleasin’ Chili

Kid-Pleasin’ Chili

1/2 lb. lean ground beef

1 can (15 to 16 oz.) kidney beans, rinsed and drained

1 can (10 3/4 oz.) condensed tomato soup

1 soup can water

1 T. instant minced onion

2 to 3 tsp. chili powder

 

Cook beef in 2-quart saucepan over medium heat 8 to 10 minutes, stirring occasionally, until brown; drain.   Stir in remaining ingredients. Heat to boiling, stirring occasionally.   Have the kids help by sprinkling the chili with shredded Cheddar cheese or fish-shaped crackers.

 

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Chickpeas with Baby Spinach

Chickpeas with Baby Spinach

1 medium onion, chopped

2 garlic cloves, minced

1 tsp. cumin seeds, lightly toasted and ground

Salt, preferably kosher salt, and freshly ground pepper to taste

1 T. tomato paste

1 (15-oz.) can chickpeas, drained and rinsed

1 C. chicken or vegetable stock, or water

Cayenne to taste

1 6-oz. bag baby spinach

 

Heat the olive oil in a large, heavy saucepan over medium heat and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, cumin, tomato paste and 1/2 tsp. salt. Cook, stirring for one to two minutes, until fragrant and the tomato paste has turned a darker color. Add the chickpeas, the stock or water, and the cayenne, and bring to a simmer. Cover, reduce the heat, and simmer 10 minutes. Stir in the spinach, a handful at a time, stirring until each addition of spinach wilts. Add salt to taste and simmer uncovered, stirring often, for five minutes. Add lots of freshly ground pepper, taste and adjust salt and cayenne, and serve.  Another way to make this dish is to blanch the spinach separately in salted boiling water for 10 to 20 seconds. Transfer to a bowl of ice water, drain and squeeze dry. Add to the chickpeas as in step 2, but stir together for only two to three minutes.

 

 

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