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.
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5 C. water
8 oz dried great northern beans – about 1 1/4 cups
1 large onion, chopped
1 large tomato, chopped
2 stalks celery; sliced
2 cloves garlic; chopped
1/4 lb salt pork AND/OR1/2 lb cooked ham; chopped
2 tsp. instant beef bouillon
1/2 tsp. salt
1/4 tsp. pepper
1/2 C. uncooked macaroni
1/3 C. Parmesan cheese; grated
Heat water and beans to boiling in Dutch oven; boil 2 minutes. Remove from heat; cover and let stand 1 hour. Add onion, tomato (or sauce), celery, garlic, salt pork, bouillon, salt and pepper to beans. Heat to boiling; reduce heat. Cover and simmer until beans are tender, about 2 hours (do not boil or beans will burst). Skim fat if necessary. Stir macaroni into soup. Cover and simmer until macaroni is tender, 10-15 minutes. Sprinkle with Parmesan cheese.
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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.
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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.
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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
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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.
4 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.
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4 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.
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2 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.
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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
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.
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.
1 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).
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.
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:
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.
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.
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.
Use about 1/2 package dried red kidney beans; soak overnight and rinse, discarding any stones. Add soaked beans to large pan and fill pan with fresh water to about 3″ above beans. Add one large diced onion, ham chunks or bacon bits, salt, pepper and 1 diced clove garlic. Cook over medium heat about 2 hours. Serve over hot cooked rice.
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.
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.
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.
1 tsp. olive oil
1 medium onion, peeled and diced
1 C. Great Northern beans, soaked overnight and drained
7 C. water
1 medium-size ancho chili
1 tsp. salt, plus more to taste
Freshly ground pepper to taste
2 tsp. chopped cilantro
1 large clove garlic, peeled and minced
2 T. fresh lime juice
3 T. olive oil
â…› tsp. salt
Freshly ground pepper to taste
The shrimp:
½ C. sesame seeds
¼ C. cumin seeds
½ tsp. salt, plus more to taste
Olive oil spray
1 lb. large shrimp, peeled and deveined
2 egg whites, lightly beaten
1 lime, halved
To make the beans, heat the olive oil in a large saucepan over medium heat. Add the onion and cook until soft, about 5 minutes. Add the beans and water and bring to a boil. Reduce heat so the liquid simmers and cook until the beans are tender, about 1 hour. Drain and season with the salt and pepper to taste. Meanwhile, place the chili in a saucepan and cover with water. Simmer until the chili is soft, about 5 minutes. Stem and seed the chili. Cut into small dice and set aside. To make the dressing, whisk together the garlic, lime juice, olive oil, salt and pepper. Set aside. To make the shrimp, heat a small skillet over medium heat. Add sesame seeds and shake pan until seeds are toasted, about 20 seconds. Place in a bowl. Place cumin seeds in the skillet and toast for about 15 seconds. Place in a spice grinder and pulse until cracked but not ground. Stir together sesame and cumin seeds and 1/2 tsp. salt. Preheat broiler. Spray a baking sheet with the olive oil. One at a time, dip the shrimp into the egg whites and then coat with the sesame seed mixture. Place on the prepared baking sheet. Broil the shrimp until cooked through and nicely browned, about 3 minutes per side. Season with additional salt and squeeze the lime juice over the shrimp. Place the warm beans in a large bowl. Stir in the chili and toss with the vinaigrette. Season with additional salt if needed. Divide the salad among 4 plates and top with shrimp. Garnish with the cilantro and serve.
1 lb. Beef
1 lb. Bacon, cooked
3 T. White Vinegar
2 T. Dry Mustard
3 T. Dark molasses
1 C. Catsup
1 1/2 C. Brown Sugar
1 T. Liquid Smoke
1 T. Salt
2 cans Pork and Beans, drained
1 can Kidney Beans, drained
1 can Butter beans, drained
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3
T. Extra Virgin Olive Oil
2 cloves garlic, chop 1 clove and cut the other in half
1 tsp. chopped fresh rosemary
6 C. coarsely chopped escarole
2 cans (15.5 oz each) Cannelloni Beans, drain 1 can and mash or puree the other
2 cans (14.5 oz each) chicken broth
Frozen Meatballs, optional
6 slices (1/2 inch) French Baguette bread
Heat 2 T. oil, 1 clove chopped garlic and rosemary in soup pot on LOW (1 minute). Add escarole, cover and cook 10 minutes, until wilted. Add beans and chicken broth. Add meatballs, if using. Simmer uncovered 15 minutes. Grill bread slices on both sides. Lightly rub cut garlic on 1 side of each bread slice. Put a slice of bread in each of 6 soup bowls. Ladle soup; drizzle each bowl with remaining oil.
10 ounces green beans
2 (15 to 19 oz.) cans cannellini beans, rinsed
1 pint cherry or grape tomatoes, halved
1 red onion, sliced
1/4 C. olive oil
1/4 C. fresh lemon juice
2 tsp. grated lemon peel
Salt and pepper
Cut green beans into 1-inch lengths and cook in a saucepan of salted water until crisp-tender, 4 to 5 minutes. Rinse under cold water; dry on paper towels. In a large bowl, toss together ingredients; season with salt and pepper. Let stand at least 15 minutes and up to 2 hours before serving at room temperature.
½ C. dried carrots
½ C. freeze dried peas
4 C. cooked and drained small pasta
2-15oz. cans red beans or 3 ½ c.
½. C. bottled Italian dressing
½ C. mayonnaise
2 tsp. dried parsley
Simmer carrots in 1 ½ C. water for 10 minutes. Add peas and simmer an additional 3-4 minutes. Drain vegetables, combine with pasta and beans and cool. Whisk together dressing, mayonnaise and parsley; pour over salad and toss. Serves 4-5.
1 ¼ C. cornmeal
½ tsp. salt
¼ C. water
1 (12oz) can evaporated milk
1 (4oz) can diced green chiles
½ tsp. onion powder
1 C. water
½ tsp. garlic powder
1 (12oz) can beef chunks
½ tsp. cumin
2 (15 oz) cans pinto beans, drain
¼ tsp. sugar
¼-1/2 tsp. chili powder
Combine cornmeal, salt, milk and water in small saucepan. Cook on medium heat. Stir until bubbling; continue stirring until VERY thick, 2-3 more minutes. Save ½ C. cornmeal mixture; cover with plastic wrap. Put rest of mixture in a lump in bottom of greased 10-inch pie plate. Allow to cool 2-3 minutes. Using a slightly wet had, press dough to cover bottom and sides of plate. Bake in 425ºoven for 10 minutes. While crust is baking, pour beef into medium saucepan and break up. Add rest of ingredients and bring to a boil. Simmer, uncovered, 5 minutes, stirring often. Spread pinto beef mixture over baked cornmeal. On a piece of waxed paper flatten reserved cornmeal into an 8-inch round. Place on center of bean filling. Bake pie for further 15 minutes and serve. Serves 6. Variations: Pinto beef filling can also be served in tortillas, on tostadas or over rice
1 1lb. cans Pork & Beans or Baked Beans
6 Pork Chops, trimmed
3 tsp. Mustard
1 ½ tsp. Ketchup
1 ½ tsp. Lemon Juice
1 ½ tsp. Brown Sugar
½ tsp. Salt
1 tsp. Pepper
1 ½ tsp. grated Lemon Zest
Paprika
In a casserole dish spread beans evenly. Arrange pork chops over beans. In a bowl combine mustard, ketchup, lemon juice, sugar, salt and pepper. Spread mixture over each pork chop. Sprinkle evenly with chopped onion. Top with lemon rind and paprika. Bake 325 degrees for 2 hours.
2 16oz. can Beans
1 can Cranberry Sauce
2 T. Brown Sugar, Granulated Sugar or Honey
1 Onion, grated
4 slices bacon (or use shelf stable bits)
Mix first 4 ingredients in a 2 quart casserole dish. Lay bacon across top and bake uncovered at 325 for 3 hours.
2 14 oz. cans baked beans
1 lb. ground beef
1/2 C. diced onion
1/2 C. brown sugar, packed
2 T. ketchup
Salt & pepper, to taste
In a skillet brown the ground beef with the onions. Drain off any grease. In a crock pot or in a 350 oven safe pan place the canned beans, sugar and ketchup. Add browned meat and onions, stir well. Season to taste.
1 can lima beans
1 T. olive oil
3-4 T. jarred pesto
1-2 T. lemon juice
salt & pepper
Heat the lima beans and olive oil in a medium saucepan over medium heat. Add the pesto and lemon juice. Season to taste with salt & pepper and serve warm. If you don’t have lima beans, try this dish with canned white beans, or canned chickpeas.
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.
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.
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.
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
Follow 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.
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.
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.
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
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
NOTES: 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.