Browsed by
Tag: Beans

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 Soup

Black Bean Soup

1 lb. Dried Black beans
1 onion, chopped
2 cloves garlic, chopped
1 bell pepper, chopped
7 cups water
1 tsp. olive oil
Ground black pepper to taste
1/8 tsp. ground cumin

Rinse dried beans. Cover with water to 2 inches above beans; bring to a boil and cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain. In a Dutch oven sauté onion, garlic and green pepper in oil over medium heat till tender. Add beans and water and season with salt, pepper and cumin to your desired taste. Mix well and simmer for 1.5-2 hours, or until beans are fully tender. Pour soup into blender and puree. Once soup is to your desired consistency return to Dutch Oven and return to medium-low heat. Pour a few drops of olive oil in bowl for added flavor and dish up soup. Top with tortilla strips, cilantro and/or sour cream.

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.

 

 

Yield:

Calories:

Fat:

Fiber:

 

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.

 

Yield:

Calories:

Fat:

Fiber:

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.

 

 

Yield:

Calories:

Fat:

Fiber:

 

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.

 

Yield:

Calories:

Fat:

Fiber:

 

 

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.

 

 

Yield:

Calories:

Fat:

Fiber:

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:

Calories:

Fat:

Fiber:

 

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.

 

Yield:

Calories:

Fat:

Fiber:

 

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.

 

 

Yield:

Calories:

Fat:

Fiber:

 

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 Jalapeno 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, Jalapeno peppers, and steak sauce. You can elect to moderate the “heat” of the completed dish by adjusting the amount of Jalapeno 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.

 

Picnic Bean Casserole

Picnic Bean Casserole

2 cans (15 oz. each) pork and beans

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

1 can (15 oz.) lima or butter beans, rinsed and drained

1 medium onion, chopped

1/2 C. packed brown sugar

1/2 C. ketchup

4 bacon strips, cooked and crumbled

 

In a large bowl combine the beans, onion, brown sugar and ketchup. Transfer to a greased 2 1/2 qt. baking dish. Sprinkle with bacon. Cover and bake at 350 F for 1 hour. Uncover; bake 30 minutes longer.

 

Yield:

Calories:

Fat:

Fiber:

 

Gigantes Beans

Gigantes Beans

1/4 C. olive oil

1 small onion, chopped

2 cloves garlic, minced

1 small bulb fennel, trimmed of stalks and stem, chopped

1 T. honey

2 C. crushed tomatoes

1/3 C. red wine

2 tsp. dried Greek oregano or other high-quality dried oregano

Salt and pepper to taste

1 small piece cinnamon stick

2 15-ounce cans of gigantes or other large white beans, drained

1 C. fresh bread crumbs

1/2 C. shredded or crumbled mezithra or parmesan cheese

2 T. butter, melted

 

In a large sauté pan, heat the oil and add the onion, garlic, and fennel, and sauté until the vegetables are beginning to caramelize. Add the honey, and stir to combine. Add the tomatoes, red wine, and oregano. Taste the sauce, adding salt and pepper to taste. Add the cinnamon stick, and simmer the sauce, stirring occasionally for 15–20 minutes. Remove the cinnamon stick. Heat the oven to 375ºF, and brush a 4-quart baking dish with olive oil. Combine the beans with the sauce, and spoon into the prepared baking dish. In a small bowl, combine the bread crumbs, cheese, and butter. Cover the beans with an even layer of the topping. Place in the oven and bake 25–35 minutes or until the topping is evenly browned. Serve.

 

 

Yield:

Calories:

Fat:

Fiber:

 

Fireside White Bean and Sausage Soup

Fireside White Bean and Sausage Soup

3/4 pound turkey sausage links, cut into 1/8-inch rounds

2 C. of chopped yellow onion

1 16-oz. can of chicken broth

1/4 C. water

2 bay leaves

1 tsp. of dried thyme leaves

1/4 tsp. of black pepper

1/4 tsp. cayenne pepper

2 16-oz. cans butter beans, well rinsed and drained

 

Place a Dutch oven, preferably cast iron, over medium heat, add sausage, and cook until just beginning to brown. Add onion and cook for 6-8 minutes or until transparent. Add broth, water, bay leaves, thyme, black pepper, and cayenne, scraping bottom and sides. Bring to a boil, reduce heat, cover tightly, and simmer for 5 minutes. Add beans, reduce heat to a very low simmer, and cook for 4 minutes longer, uncovered. Remove from heat and let stand for 20 minutes. Remove bay leaves and serve.

 

Yield:

Calories:

Fat:

Fiber:

 

Zuppa & White Beans

Zuppa & White Beans

1 lb dry white beans

1 med white onion, chopped

3 garlic cloves, crushed

salt

4 whole sage leaves

3/4 C. olive oil

2 celery stalks, chopped

2 carrots, chopped

1 med red onion, chopped

1 sprig rosemary, leaves chopped and stem discarded

3 T. tomato paste

1 bunch Swiss chard, washed, stems trimmed, chopped

1 head cabbage, shredded

Black pepper

 

Soak the beans overnight in water, enough to cover beans. Drain beans and place in a 6-8 qt pot with water to cover beans. Add white onion, garlic, salt and sage and boil for 30 min, until beans are tender. Drain the beans, reserving the cooking water. Puree half the beans in a food processor and add to the reserved water. To a hot skillet add 1/2 cup oil and saute celery, carrots, red onion, and rosemary for 5 min. Add tomato paste and 1 T water. Puree this mixture and add to the pureed beans. Add Swiss chard and cabbage and cook 30 min. Add the reserved whole beans, remainder of oil, and salt & pepper and cook for 20 more min.

 

 

from The Mediterranean Prescription

 

Yield:

Calories:

Fat:

Fiber:

Baked Chicken and Rice with Black Beans

Baked Chicken and Rice with Black Beans

10-oz. package yellow rice mix

1 C. chopped onion

1/2 C. chopped green bell pepper

1/2 C. chopped carrot

1 Tbsp. olive oil

2 C. cubed cooked chicken

15-oz. can black beans, rinsed and drained

10-oz. can diced tomatoes and green chiles, undrained

2 C. (8 oz.) grated Monterey Jack cheese

 

Preheat oven to 350 degrees F. Prepare rice according to package directions.  Meanwhile, sauté onion, bell pepper, and carrot in hot oil in a medium skillet over medium heat 10 minutes or until tender. Combine hot cooked rice, onion mixture, chicken, beans, diced tomatoes and chiles, and 1 and 1/2 C. cheese in a large bowl. Spoon into a lightly greased 3-quart or 13×9-inch baking dish; sprinkle with remaining 1/2 C. cheese. Bake, covered, at 350 degrees F for 30 minutes; uncover and bake 10 minutes or until cheese is melted.

Portobello Paillards with Spinach, White Beans & Caramelized Onions

Portobello Paillards with Spinach, White Beans & Caramelized Onions

portobello-paillards-with-spinach-white-beans4 T. extra-virgin olive oil, divided

1 large red onion, halved and thinly sliced

1/2 tsp. freshly ground pepper, divided

1/4 tsp. salt, divided

1/3 C. 1% milk

1/2 C. plain dry breadcrumbs

4 portobello mushroom caps, 3-4 inches in diameter

3 cloves garlic, minced

1 pound spinach, tough stems removed

1 15-ounce can white beans, rinsed

3/4 C. vegetable broth

1/2 C. grated Manchego, Gruyere or Parmesan cheese

 

Heat 1 T. oil in a medium nonstick skillet over medium heat. Add onion and cook, stirring occasionally, until brown, 8 to 10 minutes. Reduce heat to very low, season with 1/4 tsp. pepper and 1/8 tsp. salt. Continue cooking, stirring occasionally, until caramelized, about 15 minutes Transfer to a bowl and keep warm. Meanwhile, place milk in a small bowl and place breadcrumbs on a large plate. Dip each mushroom cap in milk, then dredge in the breadcrumbs. Heat 1 T. oil in a large nonstick skillet over medium heat. Add mushrooms, gill-side down. Place a heavy, heatproof plate or pie pan on top of the mushrooms and cook until golden brown, pressing down on the plate periodically to flatten them, about 6 minutes. Carefully remove the plate using an oven mitt or tongs, add 1 T. oil to the pan and turn the mushrooms over. Replace the plate and cook, pressing the plate once or twice, until the mushrooms are golden brown and cooked through, 5 to 6 minutes more. Remove from heat; cover to keep warm. Heat the remaining 1 T. oil in a Dutch oven over medium-high heat. Add garlic and cook until fragrant, 20 to 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Stir in beans, broth and the remaining 1/4 tsp. pepper and 1/8 tsp. salt. Cook, stirring occasionally, until heated through, 1 to 2 minutes. Cut each mushroom into thin slices and serve over the spinach. Top with the reserved onions and cheese.

 

Yield:

Calories:

Fat:

Fiber:

 

 

 

Lime-And-Honey Glazed Salmon with Warm Black Bean and Corn Salad

Lime-And-Honey Glazed Salmon with Warm Black Bean and Corn Salad

Lime-and-Honey-Glazed-Salmon-with-Warm-Black-Bean-and-Corn-Salad4 T. extra-virgin olive oil

1 medium onion (chopped)

2 garlic cloves

1 tsp. red pepper flakes

1 tsp. ground cumin

3 T. honey

1 tsp. chili powder

4 (6 oz.) salmon fillets

1 red bell pepper (cored seeded and chopped)

1 (10 oz.) box frozen corn (defrosted)

1/2 C. chicken stock or broth

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

2 T. fresh cilantro (chopped)

6 C. baby spinach

 

Preheat medium to large skillet over medium heat with 2 T. of olive oil. Add onions, garlic, red pepper flakes, cumin, salt and pepper. Stir occasionally for 3 minutes. Add bell pepper and corn and cook for an additional minute. Add chicken stock and continue to cook for an additional 2 minutes. Add black beans and cook until beans are just heated through. Remove skillet from heat and add juice of 1 lime, cilantro and spinach. Toss to wilt spinach. Preheat a medium non-stick skillet over medium high heat with 2 T. of olive oil. In shallow dish combine: juice of 1 lime, honey, chili powder, salt and pepper. Add salmon fillets and toss to coat. Add salmon to hot skillet and cook until done (3-4 minutes each side). Serve salmon over bed of black bean corn salad.

 

 

 

Yield:

Calories:

Fat:

Fiber:

 

 

Black Bean Stoup and Southwestern Monte Cristo Sandwiches

Black Bean Stoup and Southwestern Monte Cristo Sandwiches

stoup2 T. extra-virgin olive oil, 2 turns of the pan

1 sprig fresh bay leaves or 1 large dried bay leaf

1 jalapeno pepper, seeded and chopped

4 cloves garlic, chopped

3 ribs celery with greens, chopped

1 large onion, chopped

1 red bell pepper, seeded and chopped

3 (15-oz.) cans black beans

2 T. ground cumin

1 1/2 tsp. coriander

Salt and pepper

2 to 3 T. plus 2 tsp. hot sauce, divided

2 C. chicken or vegetable stock

1 (15-oz.) can diced tomatoes, diced tomatoes with peppers and onions or, stewed tomatoes

8 slices white sandwich bread

1/2 C. hot pepper jelly or: chili sauce, tomatillo or tomato salsa, taco sauce – whichever you have on hand

8 slices honey baked ham, from the deli counter

8 slices Pepper Jack cheese, from the deli counter

8 slices smoked turkey, from the deli counter

2 eggs, beaten

A splash of milk

1 T. butter

1/2 C. sour cream

2 to 3 scallions, chopped

 

Heat a medium soup pot over medium-high heat. Add EVOO to hot pot then bay leaves, jalapeno, garlic, celery and onions. Cook 3 to 4 minutes, then add red peppers and continue to cook. Drain 2 cans of beans and add them. With remaining can, pour the juice and half the beans into the pot. Use a fork to mash up the beans remaining in the can. Stir the mashed beans into the pot and season with cumin, coriander, salt and pepper and 2 to 3 T. hot sauce. Add stock and tomatoes to the stoup and bring to a bubble. Reduce heat and simmer 15 minutes over low heat. While stoup cooks, make Monte Cristos: spread bread with a light layer of pepper jelly or chili sauce, salsa, taco sauce then build sandwiches using 2 slices each of ham, cheese and turkey per sandwich. Beat eggs with milk and 2 tsp. hot sauce and season the eggs with a little salt. Heat a griddle pan or nonstick skillet over medium heat. Melt butter in skillet. Dip each sandwich in egg coating and cook 3 to 4 minutes on each side to melt cheese and warm the meats through. In a small bowl, mix together sour cream and scallions and reserve for topping the stoup. Ladle up black bean soup and top with sour cream mixture. Cut Monte Cristos corner to corner and serve alongside soup for dipping and munching.

 

 

Yield:

Calories:

Fat:

Fiber:

 

 

Sun-Dried Tomato and Cannellini Bean Dip

Sun-Dried Tomato and Cannellini Bean Dip

1 14 oz. can of cannellini beans drained
8 sun-dried tomatoes packed in oil, drained (reserve one for top if desired)
1-2 cloves garlic, chopped
1 Scallion (reserve a bit for top if desired)
1 tsp. fresh oregano, chopped
4 T. olive oil
2 T. red wine vinegar
1/4 C. or more water
salt and pepper

healthy-dip-recipes-for-vegetables-cannellini

Place all the ingredients in a food processor and pulse until it’s smooth. Add more water if it’s too thick. Adjust the seasoning. Top with a little chopped reserved tomato and scallion if desired.

Italian Lentil and Barley Soup

Italian Lentil and Barley Soup

Add a simple loaf of Italian or French bread and some olive oil for dipping, and you’ve got a great meal!
The lentils do take a long time to get tender when cooked on the low setting. If you start the soup just before you go to bed in the evening, it’ll be ready by lunchtime the next day when cooked on low heat.

picfAONS81 cup lentils
1/3 cup pearl barley
1 cup carrot, chopped
1 cup celery, chopped
1 cup onion, chopped
2 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
1 bay leaf
3 1/2 cups broth (chicken, vegetable, or leftover Thanksgiving turkey)
2 1/2 cups water
14 1/2 ounces Italian-style or regular stewed tomatoes, undrained
1/4 cup fresh parsley, finely chopped (optional)
2 tablespoons cider vinegar (optional)

Sort through lentils to remove debris and shriveled beans, then rinse. Add lentils to crockpot along with carrot, celery, onion, garlic, dried herbs, and bay leaf. Pour in broth, water, and tomatoes. Cover and cook on low heat for 12 to 14 hours, or on high heat for 5 to 6 hours. Discard bay leaf. Just before serving, stir in parsley and vinegar (if using).

Ways to Doctor a Can of Baked Beans

Ways to Doctor a Can of Baked Beans

1tomato-baked-beans-1. Add pan fried smoke sausage or slices of kielbasa to the beans and heat thoroughly.
2. Heat the beans and spoon them over hot dogs served in toasted buns.
3. Spoon the beans into a baking dish, stir in ketchup, brown sugar or maple syrup, and add a dash of yellow mustard. Top with bacon slices and bake at 375º until heated through.
4. Brown ground beef and chopped onions in a skillet. Stir this into the beans and heat through. This is called Cowboy Beans.
5. Stir enough smoky barbecue sauce to suit your taste into the beans and heat through. You can add a little honey, spicy mustard and a touch of brown sugar to make them even more special.
6. Combine baked beans with a can of black beans for a bean medley and bake at 375º until bubbling.
7. Fold shredded cooked pork into the beans and heat, serve with dill pickle wedges.
8. Add a much chili powder as you like and a can of Tex-Mex flavored chili beans and heat with baked beans.
9. Add a chipotle or dried chile pepper to the beans while they are heating up. Remove the pepper before serving.
10. Season the beans with diced country ham and a handful of chopped sweet onion, then heat and serve.
11. Spoon warmed beans into pita pockets along with coleslaw and pickle relish.
12. Spoon warmed beans over toast as they do in England and serve with spicy English mustard.
13. Add a smidgen of ground cinnamon and a spoonful of Dijon mustard to the beans, heat and serve.
14. Create a fast casserole by layering the beans with browned pork sausage, chopped tomatoes, and shredded cheddar cheese. Bake 375º until bubbling.
15. Add a dab of curry powder, some crushed pineapple, and a handful of chopped scallions to the beans, heat and serve.
16. Add pineapple tidbits, chile sauce and some brown sugar; heat through.
17. Add diced cooked bacon or pancetta.

Fresh Mushroom Three Bean Salad

Fresh Mushroom Three Bean Salad

10 oz. fresh white mushrooms, quartered (about 3 C.)
1 (7 oz.) jar roasted red peppers, drained, cut in strips
1 (15 oz.) can cannellini (white kidney) beans, rinsed and drained
1 (15 oz.) can red kidney beans, rinsed and drained
1 (15 oz.) can black beans, rinsed and drained
2 ribs celery, sliced (1 C.)
½ C. coarsely shredded Parmesan cheese, divided
¾ C. homemade or prepared fat-free Italian salad dressing
¼ C. chopped fresh parsley

In a large bowl combine mushrooms, peppers, the three kinds of beans, celery and ¼ C. of the cheese. Add dressing and parsley; toss to coat well. Stir in parsley. Serve topped with remaining cheese.

Yield: 4 servings
Calories: 148
Fat: 5g
Fiber:

Rice & Bean Patties

Rice & Bean Patties

2 1/2 C. diced onion
1 T. minced garlic (or sub dehydrated garlic or even garlic powder)
Olive oil
3/4 tsp. cumin
1 T. tomato paste
1 1/2 C. cooked beans
1 C. cooked rice
Salt and pepper
Hot sauce
2 1/2 C. breadcrumbs

Sauté onion and garlic in olive oil over medium heat until soft. Stir in cumin, cook 1 minute. Stir in tomato paste, cook 30 seconds. Coarsely puree with beans and rice (a hand held potato masher works well; leave a little texture, you don’t want it to taste like baby food!). Season with salt, pepper, and hot sauce. Stir in breadcrumbs. Form into patties. Heat oil in a nonstick skillet over medium. Add patties, cook until heated through and browned. In non-survival mode, these are really nice with brown rice, and served with some plain greek yogurt and a sprinkle of chopped mint.

Soupe au Pistou

Soupe au Pistou

2 T. of olive oil
3 leeks (white and pale-green parts only), thinly sliced
3 medium garlic cloves, minced
Salt and black pepper
1 large can (48 oz.) reduced-sodium chicken broth
1 can (15.5 – 19 oz. size) white or cannellini beans, drained and rinsed
1 can (14.5 oz.) diced tomatoes
2 medium zucchini, quatered length-wise and sliced
1 medium yellow squash, quartered
1 dried bay leaf
1/2 tsp. dried thyme or 1 tsp. fesh thyme
1/2 lb. green beans, cut into 1-inch pieces (about 1 1/2 C.)

3 medium garlic cloves, halved
3 C. packed fresh basil leaves (2.5 oz. from 2 medium bunches)
1/2 tsp. of salt
5 T. olive oil
1/2 C. grated Parmesan cheese

The pistou makes about 1/2 C., so you aren’t using the full 5 T. oil in the soup. Each serving only receives 1 T. of the mixture.

Warm oil in large stockpot or Dutch oven over medium-high heat. Add leeks; cook about 3 minutes, until softened, stirring. Add garlic; cook 30 seconds, stirring. Season with salt and pepper. Stir in next 7 ingredients. Bring to a boil; reduce heat and simmer 20 minnutes; uncovered. Add green beans to pot; simmer 6 to 8 minutes longer, until tender. Meanwhile, make pistou: In blender or food processor, process garlic until finely chopped. Add basil and salt; process until basil is finely chopped. Scrape down sides of bowl. With machine running, gradually pour in oil. Add cheese; process to blend. Ladle hot soup into serving bowls. Swirl 1 T. pistou into each bowl.

Italian Tossed Salad

Italian Tossed Salad

2 quarts (about 1/2 lb.) torn bite-size pieces escarole leaves
1 quart (about 1/4 lb.) dandelion leaves, tough stems removed
1 red onion (about 6 oz.), thinly sliced
1/2 C. canned lupini beans or garbanzos, drained
1/2 C. thinly sliced prepared peeled roasted red peppers
1/2 C. canned pepperoncini chilies, stemmed, seeded, and sliced
1/2 C. canned red cherry peppers, stemmed, seeded, and sliced (keep small ones whole)
1/3 C. minced fresh basil leaves
1/3 C. minced parsley
2 cloves garlic, minced
About 1 T. extra-virgin olive oil
About 1 T. balsamic vinegar
Salt and pepper
1/2 C. large ripe green olives, drained
1/4 C. salt-cured black olives

In a large shallow salad bowl, combine escarole, dandelion leaves, onion, lupini beans, roasted red peppers, pepperoncini chilies, red cherry peppers, basil, parsley, and garlic. Mix gently with just enough oil to coat greens; add vinegar, salt, and pepper to taste. Garnish with green and black olives.

Three Bean Soup

Three Bean Soup

6 slices Bacon, diced
2 large Onions, sliced
2 cloves Garlic, minced
2 lb. meaty Beef or Ham Shanks
6 C. Water
3 Beef Bouillon Cubes
1 15oz. can Pinto Beans, drained
1 15oz. can Kidney Beans, drained
1 15oz. can Garbanzo Beans, drained
3 carrots cut in 3″ slices
1/2 tsp. Oregano
1/2 tsp. Marjoram
Salt & Pepper

Cook bacon; remove from pan and discard all but 2 tablespoons of the drippings. Add onion and garlic to pan and cook until soft. Add shank, water and boullion; cover and cook 1 1/2 hours. Lift out shank and cut meat off bone; discard bones adding meat back to soup. Add bacon, beans, carrots and spices. Cover and simmer until carrots are tender, about 30 minutes. Skim fat (if any) and season to taste before serving.

Maple Baked Beans

Maple Baked Beans

1 pound dry red kidney beans
2 quarts water
1 large yellow onion, cut in eighths
1 bay leaf
6 whole black peppercorns
3/4 C. medium amber pure maple syrup
1/2 C. light brown sugar, lightly packed
1/2 C. ketchup
1 T. Chinese chili paste
1 T. grated fresh ginger
1 tsp. kosher salt
5 oz. thick-cut smoked bacon, cubed

Place the beans in a large bowl and cover with cold water by 1-inch and cover with plastic wrap. Refrigerate overnight. Drain and rinse the beans and then drain again. Place the beans in large pot with 2 quarts water, the onion, bay leaf, and peppercorns. Bring to a boil, then lower the heat and simmer for about 50 minutes, or until tender. A good test is to scoop up several beans in a spoon and blow on them: if the skin starts to peel off, they’re done. Drain the beans, reserving the cooking liquid. Preheat the oven to 225 degrees F. In a small saucepan, whisk together the maple syrup, brown sugar, ketchup, chili paste, ginger, salt, and 1 1/2 C. the cooking liquid, still reserving the remaining liquid. Bring to a simmer and cook over medium heat for 6 minutes. Transfer the beans to a medium Dutch oven or a bean pot. Push half the bacon into the beans and place the rest on the top. Pour the maple syrup sauce over the beans. Place the lid on top and bake for 6 to 8 hours. Check occasionally; if the beans are too dry, add 1/2 C. more of the cooking liquid. If you like, you can remove the lid for the last 30 minutes to thicken the sauce. Discard the bay leaf. Serve hot.

3 Bean Soup

3 Bean Soup

6 slices Bacon, diced
2 large Onion, sliced
2 cloves Garlic, minced
Meaty Beef or Ham Shank
6 C. Water
3 Beef Bouillon Cubes
15oz. Can Pinto Beans, drained
15oz. Can Kidney Beans, drained
15oz. Can Garbanzo Beans, drained
3 Carrots, sliced into 3” pieces
1/2 tsp. Oregano
1/2 tsp. Marjoram
Salt & Pepper to taste

Cook bacon in large Dutch oven; remove bacon and set aside. Remove and discard all but 2 T. drippings. Add onion and garlic to remaining bacon grease and cook until soft. Add shank, water and bouillon. Cover and cook 1 1/2 hours. Lift out meat and cut off bone, return meat to soup, discard bone. Return bacon to pan; add beans, carrots, oregano and marjoram. Cover and simmer until carrots are tender, about 30 minutes. Skim fat from surface, if any. Season to taste with salt and pepper; serve.