Category: Legumes

Beans/Legumes Series Post 2

4/29/2020

Black and White Bean Salad

This Salad is one of my all time saples and I can't belerive I have not posted it here yet. There is the long version you use dried beand and cook them fresh--my favorite as the bean has a texture to it! As I did this week, pulled my earthquack emergency cans out of the pantry and used goya beans. Not all canned beans are made the same, make sure they are not too soft. In each area different brands will be available. I just find the qualilty steady with these.

As we are still in Shelter in Place in CA I took a bit of freedom in the veggies inlcuded but I really like the 3-4 colours of sweet peppers in the original recipe. Yesterday I had 2 yellow and 1 green bell pepper so I added a chopped carrot that I microwaved for about 20 seconds to take a bit of the hardness away. This makes any salad a complete meal and by itself it is a great meal or side. I take it to potlucks frequently but also my favorite dish for a week worth of lunches to go.

BLACK AND WHITE BEAN SALAD
Serves 12 more or less

Ingredients:
1 1/2 cups drained black beans (or 1 can)
1 1/2 cups drained white beans (or 1 can)
2-4 chopped green onions
1/2 green bell pepper, diced
1/2 red bell pepper, diced
1/2 yellow bell pepper, diced
3/4 cup diced celery

Dressing:
2 Tbsp vinegar
1 Tbsp olive oil
1 Tbsp water
1/2 tsp Italian Spice Mix
1/4 tsp black pepper

Directions:
Mix all the ingredients and let them work for a couple of hours in a bowl.

Tip-Using dried beans and cooking them separately can save between 100-200 mg of sodium if you use less than 1 tsp salt per pot and added it at the end of cooking for maximum taste. Dried bean measure would be 1 cup each color.
*Recipe attached with Nutritional Analysis

Recipe from Food FUNdamentals and analyzed by Community Nutrition Education Services Inc.
Served at Broomball Day at Hartnell College May 17, 2014.

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Beans/Legumes Series-- post 1

4/26/2020

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Encouraging the consumption of beans is something I continue to do. Beans and Rice entrees are found in all cultural foods and provide infinite combinations and flavor options at exceptionally low cost. I am including my go to bean and comfort food recipe for Pintos below. I eat others but these are a staple in my pantry and my diet. Nothing can be tastier or faster than a refried bean burrito with shredded cabbage or lettuce and salsa, it is fast breakfast, lunch and sometimes a snack. Many individuals complain they cannot eat beans due to gastric upset most frequently gas. If beans are not regularly eaten, they do cause flatulence. Eating a portion of beans several times a week increases fiber, is part of heart health and has many vitamins and minerals packed in a low calorie, complex carbohydrate with protein.
For more information go to https://beaninstitute.com/ and just for fun do the what bean are you quiz…. Unbelievable, my result was Dark Red Kidney Bean, Adventurous, Witty, Spontaneous & Charming-- You are the Dark Red Kidney Bean! Dark Red Kidney Beans have a robust, full-bodied flavor and are popular in salads, chili, casseroles, and soups. Funny I don’t even have any in the pantry, my pantry has pinto, garbanzo, orange and French lentils, black, and small white navy beans. I prefer to cook my beans vs eating them canned. They have better texture and hold up better in salads. I do keep on hand 1-2 cans of gabanzo beans for a fast hummus; and black and white beans for my fast Black and White Bean Salad. Do share your thoughts and favorite bean dishes in the comments.

Pinto Beans, recipe from Las Abuelitas Manuscript

The cover for this book was inspired from Nana’s bean pot which I used as a newly wed but then it became my chorizo marinating pot to keep it from cracking it is now more than 100 years old. My nice heavy stainless pot and pressure cookers are stained from the bean and water lines. I always use the same colander as a measure and which row of holes is the mark for one pot.

West Texas women circa 1965 included Charlie Brown Beans on most camping menus or Frijoles de la olla (beans from the pot) served in a bowl with taco toppings on top. At University at El Paso in 1972 the cafeteria had a bowl of beans for $ .35 and a taco toppings bar that was free so for less than a dollar lunch was available—the bargain of the century!

Today as a nutrition educator, I bring, dry beans, canned pinto beans and dehydrated pinto beans and just the cost comparison can make the biggest skeptic or non-cook take notice. One pound of dried beans makes 12-16 servings, 1, 12 oz can, 2-3 servings but nothing can compare to the taste, smell and texture of a fresh pot of beans. I still make the same size pot but now I portion most of it into 2 & 4 cup deli containers and freeze them for later use. If forgetting the pot is on the stove and burning the beans can be a problems-- use a crockpot with auto shut off. I think the faster cooking is better, but many folks swear by their crockpots.

Serves 12-16

Ingredients:

1 lb. Uncooked pinto beans
4 qts water
1 tsp salt

note a 4 or 5 to one works so for 1 cup of dry beans use 4-5 cups of water. Always check to make sure water remains in the beans to prevent scorching.

Directions:

Sort the beans and rinse them in cold water three methods follow:

Slow But Sure Method:

Let the beans soak overnight in cold water. (I usually skip this step.) The next day dump soaking liquid. The proportion of water to beans for starting is 4:1; bring the water & beans to a boil in a large pot. Reduce the heat to medium and cover the pot. Cook the beans until they are tender, about 1 hour and 15 minutes (times may vary depending on the pot used, heavy is best, so check after 40 minutes). Add hot water to the pot as necessary. Then add the salt and let the beans cook for another 10 minutes.

Slow Cooker Method

Pour boiling water over washed beans. Depending on how long you plan to cook, it will vary with the type of slow cooker. Mine has five levels. When not at home I put it on 2. Moisture needs to be checked. I use 4 parts water to 1part beans. Because they don't boil, the water doesn't boil away.

Pressure Cooker Method:

Put 1” of beans in a pressure cooker and cover with 4-5” of water. Seal the pot and cook on high until the valve begins to rock. Reduce the heat to low and let cook for 20-25 minutes. Let it rest until the cooker loses pressure. Then add the salt and let the beans cook a few minutes more uncovered. I am too cheap to upgrade to the new automatic cookers.

Beans can be served as a side dish with any Mexican meal or eaten as a main dish garnished with salsa, grated cheese, crema and shredded lettuce (Charlie Brown Beans—the Brisson’s Monday Night dinner for years then followed by refried beans later in the week or for lunches.)

[Use the leftovers for refried beans, only keep 3 days in the refrigerator, the broth separates and gets a funky smell. Freeze extras immediately.]

Refried Beans

The name has always seemed like a misnomer in Spanish they are just gisados or fried. Still a staple in our household. Various cheeses can be used. I often use a mixture of part-skim mozzarella and sharp cheddar although queso Oaxaca, asadero, coteja, Monterey Jack, longhorn are more traditional. The only one I don’t recommend is American cheese and yes at the cafeteria in the 60’s that was the flavor added to our otherwise good food.

Serves 4-8

Ingredients:

4 cups cooked pinto beans
2-3 tbs vegetable oil
1/4-1/2 cup grated cheese

Directions:

Heat oil in a large heavy skillet and add the beans using a slotted spoon with the broth that sticks. Reserve the extra broth to adjust the consistency. Add cheese and let mixture simmer. Mash with a potato or bean masher, keeping the heat medium low. Continue mashing until you get a creamy lumpy texture (totally mashed beans can be dry or very runny). The goal is “creamy.”

Use refried beans on tostadas or in burritos, or as the base for a party dip.

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Beans/Legumes Series Post 2

Black and White Bean Salad

Beans/Legumes Series-- post 1

Dessert/Stressed.... Picture cooking class

A serving of Legumes and Chocolate, Yeah!

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