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Uses for Canned Beans

Uses for Canned Beans

To do something different with chickpeas, roast them as a snack. Drain 1 can (15 oz.) chickpeas and toss with 2 tsp. olive oil and 1 1/2 tsp. Cajun seasoning. Bake at 375°F until dry and golden, 35 to 40 minutes. Let cool completely so they get crisp. For a Mexican flavor, replace the Cajun seasoning with 1 tsp. chili powder, 1/2 tsp. ground cumin, and 1/8 tsp. cayenne pepper.

For beef burritos with a little more oomph, use a combination of browned ground beef and refried beans. Brown 1/2 pound ground beef in a skillet then add 1 can (16 oz.) refried beans. Cook for 3 to 4 minutes then stir in 3/4 tsp. ground cumin, 3/4 tsp. dried oregano, and 1/4 C. salsa. Bring to a simmer, then add 1 C. shredded sharp cheddar cheese. Stir to melt. Fill four flour tortillas to make burritos. Or serve warm as a dip.

To fill out a Mediterranean-style pasta dish, add white beans. For instance, boil 1 pound oricchiette or other small pasta until just slightly firm. While the pasta cooks, sauté 2 tsp. finely chopped onion in 1/4 C. olive oil for 2 minutes, then add 1 minced garlic clove and 1 tsp. crumbled dried rosemary. Cook for another 30 seconds. Add 1 undrained can (6 oz.) oil-packed tuna and mix well. Cook for another minute. Add 1 C. drained canned cannellini beans and season with 1 tsp. chopped fresh parsley, 1/4 tsp. salt, and 1/8 tsp. freshly ground black pepper. Heat through and toss with the hot pasta.

To build quesadillas into a more satisfying snack, add black beans. Mix together 1 drained can (15 oz.) black beans, 1/2 C. salsa, 1 tsp. chili powder, and a squirt of lime juice, mashing half of the beans. Spread onto cheddar cheese-topped tortillas in a skillet, cook until browned on the bottom, and fold over before serving.

To stir up a snappy island-style salsa, combine 1 drained can (15 oz.) black beans, 1 can (8 oz.) crushed pineapple, 1/2 C. seeded, chopped red bell pepper, 1 tsp. Jerk seasoning, and a squirt of lime juice.

To make a tabbouleh salad more substantial, stir in some chickpeas along with the cooked bulgur, fresh lemon juice, olive oil, tomatoes, garlic, and parsley.

For a new take on tuna melts, combine 2 drained cans (6 oz. each) tuna, 1 drained can (14 oz.) small white beans, 1/3 C. low-fat creamy Italian vinaigrette, 2 tsp. sliced black olives, 2 sliced scallions, and 2 tsp. chopped fresh parsley. Sandwich the filling between bread slices and provolone cheese before toasting on a buttered griddle.

Seared Beef Filet with White Beans, Bitter Greens and Black Olive Tapenade

Seared Beef Filet with White Beans, Bitter Greens and Black Olive Tapenade

1 tablespoon extra-virgin olive oil, plus more for thinning the tapenade if necessary
5 cups loosely packed arugula leaves (or a mixture of arugula and radicchio)
Kosher salt
2 large cloves garlic, grated or minced (about 2 teaspoons)
1 14-ounce can cannellini beans, rinsed and drained
1/4 cup water
Freshly squeezed lemon juice
4 6-ounce beef tenderloin filets (about 3/4 inch thick)
Freshly ground black pepper
1 tablespoon vegetable oil
2 teaspoons black olive tapenade

Heat the olive oil in a large skillet over high heat for 2 to 3 minutes, until the oil’s almost smoking (you will begin to smell the oil at that point). Add the arugula to the skillet and let it sit for about 30 seconds without stirring. Season it with a pinch or two of kosher salt, add the garlic and cook, stirring, for another 30 seconds, until some of the leaves are just wilted but some remain bright green. (Some of the leaves may brown slightly, which is fine; it lends a nice flavor to the dish.) Add the beans and water. Stir to incorporate, and cook the mixture for about 2 minutes, until it’s warmed through. Season to taste with lemon juice and salt, if needed. Remove beans and greens to plate or bowl and keep warm. Season both sides of the steaks with kosher salt and freshly ground black pepper. Wipe out the same skillet you used for the beans and greens; add the vegetable oil and place skillet over high heat for 2 to 3 minutes, until the oil’s almost smoking (you will begin to smell the oil at that point). Add the steaks and sear them on one side for 2 minutes if you want them medium-rare, 4 minutes for medium. Flip the steaks, turn off the heat and let them sit in the skillet until the skillet goes quiet, about 3 minutes. If the tapenade is thick and pastelike, put it in a small bowl and stir in a tablespoon or two of olive oil until you have a loose, spoonable consistency. Divide the beans and greens mixture among four plates. Place the steaks with the first-cooked sides up in the center of each plate and smear the tapenade on the steaks.

Herbed Lemony White Bean Salad

Herbed Lemony White Bean Salad

2 15oz. cans of cannellini beans, rinsed and drained
3 tsp. chopped parsley
2 tsp. minced fresh rosemary
1/4 C. minced red onion
1 tsp. freshly squeezed lemon juice
2 tsp. good quality olive oil
salt and pepper

Mix all the ingredients together in a bowl, and season the salad to taste with salt and pepper. Let the salad sit in the fridge for at least an hour before serving to let the flavors meld together.

Smoky Black Beans with Grilled Lamb

Smoky Black Beans with Grilled Lamb

1 C. dried black beans such as Black Appaloosa or Black Valentine
2 1/2 C. chopped onions
1 C. lightly packed fresh cilantro
1 fresh serrano chili, stemmed
2 cloves garlic
1 tsp. ground cumin
1/2 tsp. dried oregano
2 C. beef or lamb broth
1/4 lb. diced smoked bacon (preferably applewood-smoked)
1/2 C. dry red wine
1 lb. tomatoes (about 3)
1 T. minced fresh marjoram leaves (or 1 tsp. dried marjoram), plus marjoram sprigs
1 tsp. balsamic vinegar
Salt and pepper
4 lamb loin chops (about 1 1/4 in. thick each, 1 1/2 lb. total), fat trimmed

Sort beans for debris, then rinse. Bring beans and 1 quart water to a boil over high heat in a 5- to 6-quart pan. Cover, boil for 2 minutes, and remove from heat. Beans are ready to cook after soaking for 2 hours, but are more digestible after 4 hours. To use, drain and rinse. In a 4- to 5-quart pan over high heat, bring 2 C. water, 1 C. chopped onion, cilantro, chili, garlic, 1/2 tsp. cumin, and oregano to a boil. Reduce heat and simmer, covered, for 10 minutes. Whirl in a blender until smooth. In pan combine onion mixture, broth, and soaked beans. Bring to a boil over high heat, then reduce heat and simmer, covered, for 45 minutes. Meanwhile, in a 3- to 4-quart pan over medium heat, frequently stir bacon and 1 1/2 C. onion until onion is deep golden, about 20 minutes. Stir in wine and set aside. On a rack in a 12- by 15-inch broiler pan, broil tomatoes 2 inches from heat, turning until blackened all over, about 15 minutes. Coarsely chop; set aside. Add bacon mixture, tomatoes, minced marjoram, and vinegar to beans. Simmer, uncovered, stirring often, until beans are tender to bite and enough liquid evaporates to make a thick stew, 30 to 40 minutes. Add salt and pepper to taste. While beans simmer, sprinkle lamb all over with salt, pepper, and remaining cumin. Broil 2 inches below heat, turning once, until done to your liking, about 8 minutes for medium-rare. Spoon bean mixture into 4 wide soup bowls. Top each with a lamb chop, and garnish with marjoram sprigs.

Yield: 4 servings
Calories: 543
Fat: 24g
Fiber: 9.7g

Preparing & Cooking Dry Beans

Preparing & Cooking Dry Beans

Preparing & Cooking Dry BeansFollow these 3 easy steps for cooking dry beans:

1. Sort: Before soaking beans, pick them over and remove any damaged beans, small stones or dirt.

2. Soak: Most beans will rehydrate to triple their dry size, so be sure to start with a large enough pot. Choose one of the following ways to soak your beans:

Hot Soak: Hot soaking helps reduce intestinal gas. For each pound of dry beans, add 10 C. hot water; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for up to 4 hours.

Quick Soak: For each pound of dry beans, add 10 C. hot water; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least one hour.

Overnight Soak: For each pound (2 C.) dry beans, add 10 C. cold water and let soak overnight, or at least 8 hours.

3. Cook: Drain soaking water and rinse beans. Cover beans with fresh water. Simmer for 11/2 -2 hours until tender.

Simple Cooking Tips

• To avoid broken or mushy beans, boil gently and stir very little.

• Taste-test beans often for desired tenderness.

• Foods containing acid such as tomatoes, chili sauce, lemon juice, vinegar or catsup will slow the cooking and softening of the beans. Add these items last so they will not add to the cooking time.
• Any of the following can be added during the last half hour of cooking: minced onion, garlic or green pepper, diced carrots or celery, chopped tomatoes or cooked meat.

Quick Tip: While you are preparing dinner tonight, prepare a pot of beans for tomorrow’s dinner. Use the Overnight Soak Method. In the morning the beans will be ready for your favorite recipe.

Rustic Tuscan-Style Sausage, White Bean, and Kale Soup

Rustic Tuscan-Style Sausage, White Bean, and Kale Soup

2 T. olive oil
1 lb. Italian sweet sausage, casing removed
1 medium onion, finely chopped
2 large carrots, finely diced
1 large potato, finely diced
2 cloves garlic, minced
2 bay leaves
2 (15 oz.)cans white cannelini beans, drained and rinsed
2 bunches kale, stems removed and roughly chopped
52 oz. good quality low-sodium chicken stock
Kosher Salt and Freshly Ground Black Pepper, to taste
1 loaf baguette bread
Gruyere and Asiago Cheese, shredded

In a large pot, heat 2 T. olive oil over medium heat. Add sausage and brown, stirring occasionally to break into smaller pieces, approximately 10 minutes. Add onion, carrots, potato, and bay leaves. Season generously with kosher salt and cook until vegetables begin to soften, stirring occasionally, approximately 10 minutes. Add garlic and beans, and cook for another 2-3 minutes. Add kale, and cook until it becomes slightly wilted. Add chicken stock, season with salt and pepper, and cover with lid. Bring soup to a boil, then reduce heat and keep at a simmer for about 45 minutes, although a bit longer is completely fine. The soup will thicken as the potatoes begin to release their starch into the soup. *the soup tastes best the second day. If time allows, cool soup completely, and refrigerate it for the following day. Reheat before serving. When about ready to serve, slice baguette. Drizzle each slice with a little olive oil and season with kosher salt. Bake at 350 degrees for about 5 minutes, until toasted. Top with grated gruyere and asiago cheese and broil for about 2-3 minutes, until cheese is melted. It can go from melted to burnt pretty fast, so don’t leave broiler unattended. Divide soup among bowls and top with a few slices of cheesy baguette.

Farfalle with Sausage, Cannellini Beans, and Kale

Farfalle with Sausage, Cannellini Beans, and Kale

8 oz. uncooked farfalle (bow tie pasta)
1/4 C. oil-packed sun-dried tomatoes
1 1/2 C. chopped onion
8 oz. hot turkey Italian sausage
6 garlic cloves, minced
1 tsp. dried Italian seasoning
1/4 tsp. crushed red pepper
1 (14-oz.) can fat-free, less-sodium chicken broth
1 (16-oz.) package fresh kale
1 (15-oz.) can cannellini beans, rinsed and drained
1 oz. shaved fresh Parmesan cheese (about 1/4 C.)

Cook pasta according to package directions, omitting salt and fat. Drain, reserving 1 C. cooking liquid; keep warm. Drain tomatoes in a small sieve over a bowl, reserving 2 tsp. oil; slice tomatoes. Heat a large Dutch oven over medium heat. Add sliced tomatoes, reserved 2 tsp. tomato oil, onion, and sausage to pan; cook 10 minutes or until sausage is browned, stirring to crumble. Add garlic to pan; cook 1 minute. Add seasoning, pepper, and broth to pan. Stir in kale; cover and simmer 5 minutes or until kale is tender. Stir in pasta, reserved 1 C. cooking liquid, and beans.

Gorditas de Frijol Estilo Veracruz (Veracruz Style Inflated Bean Gorditas)

Gorditas de Frijol Estilo Veracruz (Veracruz Style Inflated Bean Gorditas)

1 C. cooked Black Beans
1 lb. White Masa (for tortillas)
2 T. Flour
1 tsp. Baking Powder
Salt, to taste
½ C. Lard
¾ C. Salsa
½ C. Crema Mexicana
½ C. Queso Fresco, grated

Place the beans in a food processor and process to form a thick purée. In a large bowl, mix the masa, puréed cooked beans, flour, baking powder, and season with salt to taste. The masa should feel firm, but not dry (almost like play-doh). Cover with plastic wrap and let the masa rest for 20 minutes. Form ½ inch balls, covering them while you work. In a deep skillet, heat the lard or oil over medium-high heat. Form the tortillas in a tortilla press covered with 2 rounds of plastic wrap. Place the ball in the middle and press, turn 180°, and press lightly again. Transfer each tortilla to the prepared skillet, and deep fry until they inflate, remove and drain. Serve immediately with the salsa of your choice, crema mexicana and grated queso fresco.

WIW: Cornmeal Waffles with Spicy Chili

WIW: Cornmeal Waffles with Spicy Chili

WIW: Cornmeal Waffles with Spicy Chili

 

1 3/4 C. all-purpose flour

1 1/4 C. yellow cornmeal

1 T. baking powder

1 tsp. sugar

1 tsp. salt

2 C. milk

3 T. vegetable oil

2 large eggs

Spicy chili, recipe follows

Shredded Cheddar, for garnish

Sour cream, for garnish

Chopped fresh cilantro leaves, for garnish

 

1 lb. lean ground chuck

1 onion, chopped

1 green bell pepper, chopped

2 cloves garlic, minced

2 T. chili powder

1 T. ground cumin

1 tsp. salt

1 T. fresh ground black pepper

2 (15-oz.) cans ranch-style beans

1 (15-oz.) can tomato sauce

1 (15-oz.) can niblet corn, drained

1 (10-oz.) can diced tomatoes and green chiles

 

Preheat waffle iron according to manufacturer’s instructions. In a large bowl, combine flour, cornmeal, baking powder, sugar, and salt. Add milk, oil, and eggs; stirring until smooth. Pour batter onto hot waffle iron and bake in batches. Set aside and keep warm. Serve with Spicy Chili. Garnish with shredded Cheddar, sour cream and chopped fresh cilantro. Spicy  Chili: In a large Dutch oven over medium-high heat, brown ground chuck, until beef is crumbly. Stir in onion, bell pepper, garlic, chili powder, cumin, salt and pepper. Stir in beans, tomato sauce, corn, diced tomatoes, and green chiles. Reduce heat and simmer 30 minutes uncovered, stirring occasionally. Yield: 10 to 12 servings

BBQ Side: Pinquinto Beans

BBQ Side: Pinquinto Beans

BBQ Side Pinquinto BeansNOTES: Pinquito beans are packed in a seasoned liquid. If using pinto beans, drain beans before using.

6 ounces sliced bacon, chopped
3 onions (1 1/2 lb. total), coarsely chopped
2 cloves garlic, peeled and minced or pressed
3/4 C. chopped green bell pepper
1 1/4 cups red enchilada sauce
1 can (6 oz.) tomato paste
1/3 C. firmly packed brown sugar
1 1/2 tsp. dry mustard
5 cans (15 oz. each) undrained pinquito beans or drained pinto beans (see notes)

In a 5- to 6-quart pan over high heat, frequently stir bacon until crisp, about 4 minutes. Lift out with a slotted spoon and drain on towels. Discard all but 1 T. of the drippings from pan. Add onions and garlic to pan. Stir often until onion is lightly browned, about 5 minutes. Add green pepper, enchilada sauce, tomato paste, sugar, mustard, beans, and bacon. Stir often until boiling, then reduce heat and simmer, stirring occasionally, until flavors are blended, 5 to 10 minutes. Pour into a serving bowl.

Lemon Bulgur and Chickpea Pilaf

Lemon Bulgur and Chickpea Pilaf

1 C. bulgur, medium grind
2 C. vegetable stock
1 tsp. ground cumin
1 T. olive oil
1 small onion, chopped
1 small green bell pepper, chopped
3 cloves garlic, minced
2 C. canned chickpeas, rinsed and drained
1/3 C. fresh lemon juice
1 C. fresh parsley, chopped

Place bulgur in a bowl. Bring stock to a boil, add half the cumin, and pour stock over bulgur. Stir once and let sit 10 to 15 minutes, until most of the liquid has been absorbed and bulgur is fluffy. Heat oil in a heavy nonstick skillet over medium heat. Sauté onion, green pepper and half the garlic 3 to 5 minutes, stirring, until onion is translucent. Add remaining garlic and cumin. Sauté about 30 seconds. Stir in bulgur and chickpeas. Stir together a few minutes. Then add remaining ingredients, combine well and season with salt and pepper to taste. Serve hot.

Yield: 6 servings
Calories: 309
Fat: 6.2g
Fiber: 14.7g

Black Bean Salad with Lemon Mustard Vinaigrette

Black Bean Salad with Lemon Mustard Vinaigrette

2 lbs. canned black beans, rinsed and drained
2 T. chopped pimento
2 T. parsley
1 T. plus 1 tsp. olive oil
2 T. lemon juice
1½ T. water
¼ tsp. dry mustard
1 clove garlic, minced

Combine beans, pimento and parsley in a salad bowl. Combine remaining ingredients and salt and pepper to taste in a jar with a tight fitting lid. Shake vigorously. Pour dressing over beans. Set aside 30 minutes before serving.

Yield: 10 servings
Calories: 343
Fat: 5.7g
Fiber:

Spiced Pork Chops with Maple-Braised Greens

Spiced Pork Chops with Maple-Braised Greens

Spiced Pork Chops with Maple-Braised Greens

2 teaspoons sweet paprika

2 teaspoons ground cumin

1 teaspoon ground coriander

Kosher salt and freshly ground pepper

4 bone-in pork chops (1 inch thick; about 6 ounces each)

3 tablespoons extra-virgin olive oil

1 onion, sliced

1 5-ounce package mixed hearty greens (such as kale, spinach and/or collards; about 5 cups)

1/4 cup pure maple syrup

2 15-ounce cans small white beans, drained and rinsed

2 tablespoons tomato paste

2 tablespoons apple cider vinegar

 

Combine the paprika, cumin, coriander, 3/4 teaspoon salt and a few grinds of pepper in a small bowl. Season the pork chops all over with 1 tablespoon of the spice mixture; set aside the remaining spice mixture.  Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Add the pork chops and cook until browned on both sides, about 3 minutes; remove to a plate. Reduce the heat to medium and add the remaining 1 tablespoon olive oil to the skillet. Stir in the onion and greens. Cook, stirring occasionally, until the onion starts softening and the greens wilt, about 4 minutes. Sprinkle with the remaining spice mixture and stir to combine. Add 2 cups water, the maple syrup, beans, tomato paste and vinegar to the skillet. Bring to a simmer, then nestle the pork chops in the mixture. Simmer until the pork is just cooked through, 5 to 7 minutes; remove to a plate. Increase the heat to medium high and simmer until the greens are tender and the sauce thickens, 3 to 4 minutes. Season with salt and pepper. Serve with the pork chops.

Black Bean Soup with Sherry

Black Bean Soup with Sherry

3 tsp. extra-virgin olive oil
1 large yellow onion, finely chopped
1 medium green bell pepper, stemmed, seeded, and finely chopped
3 medium cloves garlic, finely chopped
2 C. lower-salt chicken broth
Two 15-1/2-oz. cans black beans, including liquid
1 tsp. ground cumin
1 tsp. dried oregano
1 tsp. tomato paste
1/4 C. dry sherry, preferably fino
Kosher salt and freshly ground black pepper

Heat the oil in a 4- to 5-quart heavy-duty pot over medium heat. Add the onion, green pepper, and garlic and cook, stirring occasionally, until tender, about 5 minutes. Meanwhile, purée the chicken broth with one can of black beans and bean liquid in a blender. Add the cumin and oregano to the pot and cook, stirring, for 1 minute. Add the tomato paste and cook, stirring, for 1 minute more. Stir in the black bean purée and the remaining whole beans with their liquid; bring to a boil over high heat. Reduce the heat to low, partially cover the pot, and simmer, stirring frequently, until the flavors are melded, about 10 minutes. Stir in the sherry and season to taste with salt and pepper.

Regina’s Brazilian Pinto Beans

Regina’s Brazilian Pinto Beans

Regina’s Brazilian Pinto Beans

 

1 pound dry pinto beans

Water for soaking

3 T. olive oil

1 cup bacon, cut into very small pieces

1 medium yellow onion, chopped

2 cloves of garlic, minced

1 T. salt

8 cups water, or more if needed

1 bay leaf

Salt, to taste

½ tsp. black pepper

 

First, soak the beans in a large bowl by bringing the water to 4 inches above the beans. Let stand overnight at room temperature. In a Dutch oven over medium heat, fry the bacon in olive oil until crispy. Add onion and garlic and let cook until onions are translucent. Drain the beans and add them to the Dutch oven, along with the 8 cups of water and the bay leaf. Cover, reduce heat to low, and let cook for 45 minutes, stirring occasionally. Add salt and pepper. Cook a little longer until the liquid thickens. To finish, remove the bay leaf and serve over white rice.

Bayo Beans (Frijoles de Olla)

Bayo Beans (Frijoles de Olla)

Bayo Beans (Frijoles de Olla)

 

1 pound dried bayo or mayocoba beans (including flor de mayo, canario, peruano)

1/4 white onion

4-5 garlic cloves, peeled and lightly smashed

3 toasted avocado leaves or 1/2 small bunch of epazote (optional)

2 T. salt

 

Rinse the beans well and pick them over, removing any imperfect ones. Place them in a large pot with the onion, garlic, and enough water to cover them by about four inches. Bring the water to a boil over high heat and boil them for 10 minutes. Reduce the heat to medium-low, add the avocado leaves (if using), give the beans a stir, cover and let simmer. Give them a gentle stir ever 15 minutes or so, and add boiling water if necessary; you want to make sure they’re always well covered with plenty. This helps them cook evenly, and it ensures you’ll have enough broth for refrying them or just to have as a brothy sauce.  After they’ve been cooking about 50 minutes total, taste a bean for doneness. If it’s nearly done but not yet creamy, they are almost done; at this point add the epazote (if using) and the salt. Add more boiling water if necessary, stir, cover and continue cooking until the beans are — as chef Gabriela Cámara describes it — “custardy,” but with their skins still intact. When they’re done, taste for salt, adding more if necessary, and then either serve them or let them cool in their broth.

Rhubarb Baked Beans

Rhubarb Baked Beans

Rhubarb Baked Beans

 

4 slices thick-sliced bacon, chopped

1 1/2 cups chopped rhubarb

1 cup chopped sweet onion

1 tsp. grated fresh ginger

1/2 tsp. salt

2 15 – ounce cans navy beans, rinsed and drained

1 8 – ounce can tomato sauce

1/2 cup packed brown sugar

2 tsp. yellow mustard

 

Preheat oven to 350 degrees . In a large skillet, cook bacon until crisp; remove with slotted spoon. In reserved drippings, cook rhubarb and onion about 2 minutes or until tender. Stir in salt and ginger; cook 1 minute more. Stir in beans, tomato sauce, brown sugar, mustard and cooked bacon. Transfer to a 1 1/2-quart baking dish. Cover and bake for 25 minutes. Uncover; bake 20 minutes more or until surface loses wet appearance

Tuscan-style White Bean Spread with Capers

Tuscan-style White Bean Spread with Capers

Tuscan-style White Bean Spread with Capers

 

1 15-oz. can cannelini beans, drained (or use 2 c. cooked white beans)

1 medium clove garlic

1/2 tsp. salt, plus more to taste

1 tsp. dried thyme

1 1/2 T. lemon juice

3 T. olive oil

1 T. capers (or more if you adore them like I do)

1-2 T. parsley, minced (optional)

 

Put beans, garlic, salt, thyme, lemon juice and olive oil in food processor and process until smooth. Using a spatula, scoop bean purée into medium-sized bowl and add capers and parsley. Stir to combine and adjust salt. Serve with bread, pita or crackers.