---

The LDSCN Weekly Recipe Archive Bean Cooking Basics Plus 7 Bean Recipes

From the American Dry Bean Board

Buying Dry Packaged Beans

The best places to buy dry packaged beans are grocery stores, health food stores or shops with a large ethnic trade, since beans are a key ingredient in most ethnic cuisines.

Preparing Dry Packaged Beans

To soak or not to soak is a common question when it comes to cooking dry packaged beans. The answer -- definitely soak before cooking for two reasons: 1. to soften and return moisture to beans, which reduces the cooking time; and 2. to allow some of the gas-causing substances to dissolve in the soak water, which makes the beans easier to digest.

For every pound (2 cups) of beans, any variety, add 10 cups of hot water. Remember most beans will rehydrate to triple their dry size, so be sure to start with a large enough pot.

Heat to boiling, let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least one hour (Quick Soak Method), but preferably four hours or more.

The longer the soaking time, the greater the amount of gas-causing properties that will dissolve in the water, thus helping to improve digestion of beans.

Whether you soak the beans for an hour or several hours, remember to discard the soak water.

(Just a note: From what I understand if you will pour the soaking water off and put fresh water on to cook the beans with, there is less of the gas producing properties left in the final product. D.E.)

Bean Counting

Most dry packaged beans triple in volume when soaked or cooked. Following is an easy reference for measuring:

1 lb. dry packaged beans = 2 cups dry = 6 cups cooked
1 cup dry packaged beans = 3 cups cooked

Cooking beans

Cooking dry packaged beans on the stove-top is one of the fastest methods. In general, dry packaged beans take 30 minutes to 2 hours to cook. Most recipes will tell you approximately how long it takes.

For simple boiled beans, place the soaked, rinsed and drained beans in a large saucepan with fresh hot water. Water level should come to about one inch above the beans.

For each pound (2 cups) of dry packaged beans, a tablespoon of cooking oil may be added to reduce foaming and boil-overs; olive oil, butter or margarine also can be used for more distinctive flavors. If the water should foam, skim it off once or twice.

Boil beans for 10 minutes, then simmer until tender (approximately 1 to 2 hours, depending on the variety).

Add seasonings such as garlic, onion, oregano, parsley or thyme during the cooking time, if desired.

Never add anything acidic, such as tomatoes, vinegar, wine or citrus juices, while the beans are cooking. Add acidic ingredients only after the beans are almost tender.

To test for doneness, bite-taste a few beans. They should be tender, but not mushy.

When cooling, keep the beans in their cooking liquid to prevent them from drying out.

When reheating beans, add a tablespoon or two of water.

Storage Of Beans When cooking dry packaged beans, it is convenient to cook more than needed for immediate use. The extra cooked beans are very easy to store.

If packaged in moisture- and vapor-proof containers, beans may be kept in the freezer for up to 6 months.

Bean recipes taste even better the second time around. Bean dishes may be kept about 4 or 5 days when refrigerated.

---

Healthy Cajun Beans And Rice

• 1 tablespoon vegetables oil
• ½ pound turkey sausage or other low-fat smoked sausage, sliced into
• ½-inch thick slices
• 1 medium onion, chopped
• 1 medium green bell pepper, chopped
• 2 cloves garlic, minced
• 6 sups cooked rice
• 1 15-ounce can kidney beans, drained and rinsed
• 1 15-ounce can navy or Great Northern beans, drained and rinced
• 2 14 ½- ounce cans Cajun-style stewed tomatoes
• 1 teaspoon oregano
• ½ teaspoon hot pepper sauce
• 1 cup thinly slice green onions

Heat oil in large skillet over medium-high heat until hot. Add sausage, onion, green pepper and garlic. Cook, stirring 7 to 10 minutes or until sausage is browned and onion is tender. Add rice, kidney beans, navy beans, tomatoes, oregano and hot pepper sauce. Cook and stir 2 to 3 minutes more until well blended and thoroughly heated. Sprinkle with green onions and serve immediately.

Nutritional Information Per Serving:
Calories 466, Protein 21g, Fat 7g, Carbohydrate 80g, Dietary Fiber 4g, Cholesterol 0mg , Sodium 1235mg

Makes 6 servings.

---

Italian Bean and Tuna Salad

• 1 can (17 ounces) baby lima beans, rinsed, drained
• 1 can (16 ounces) dark red kidney beans, rinsed, drained
• 1 can (15 ounces) great northern beans, rinsed, drained
• 8 cherry tomatoes, cut into fourths
• ½ small cucumber, cut lengthwise into halves, seeded, sliced
• 1/3 cup chopped green or red pepper
• ¼ cup thinly sliced red onion

Basil Vinaigrette (recipe follows)

• 2 tuna steaks ( about 16 ounces), broiled or grilled, or 1 can(12 ¼ ounces) white tuna in water, drained, flaked into 1- inch pieces
• Lettuce leaves
• Basil or Parsley sprigs

---

BASIL VINAIGRETTE Makes about 2/3 cup

• 3 tablespoons olive oil
• ½ cup tarragon wine vinegar
• 3 to 4 tablespoons finely chopped fresh, or 1 to 1 ½ teaspoons dried
• basil leaves
• 3 tablespoons fat-free plain yogurt
• 1 to 1 /2 tablespoons lemon juice
• ¾ teaspoon sugar
• 1 ½ tablespoons water
• 1 to 2 cloves garlic

Salad:
Combine beans, tomatoes, cucumber, pepper, and onion in large bowl; add Basil Vinaigrette and toss. Refrigerate mixture at least 4 hours for flavors to blend, stirring mixture occasionally. Add tuna to mixture 1 to 2 hours before serving time.

Spoon salad onto lettuce-lined plate; garnish with basil.

BASIL VINAIGRETTE

Mix all ingredients; refrigerate until serving time. Mix before using.

NOTE: Bean salad can be made and refrigerated 1 day in advance; add tuna as directed above.

Nutritional Information Per Serving:
Calories 460, Carbohydrate 48g, Protein 34g, Fat 12g, % of calories form Fat 24, Sodium 457 mg, Cholesterol 28mg

---

Pineapple Baked Beans

Makes 6 main dish servings or 12 side dish servings.

• 3 slices bacon, chopped
• ¾ cup sliced green onions and tops
• 3 cloves garlic, minced
• 4 cans (15 ounces each) Navy or Great Northern beans, drained and rinsed
• 1 can (8 ounces) crushed pineapple, untrained
• ¼ to ½ teaspoon minced jalapeño pepper
• ½ cup packed light brown sugar
• 1 cup pineapple or apple juice
• 2 tablespoons Dijon-style mustard
• ¼ teaspoon pepper

Fry bacon in small skillet until crisp; drain bacon thoroughly on paper towels. Discard all but 1 teaspoon bacon fat; add onions and garlic to skillet and sauté until tender, 4 to 5 minutes.

Mix all ingredients in 1½-quart casserole. Bake, covered, at 350°F for 1½ hours, then bake, uncovered, for 30 minutes. Microwave instructions: cook on medium high for 45 minutes to 1 hour.

Nutritional Information Per Serving:
Carbohydrate 89 g, Protein 22 g, Fat 3 g, % of Calories from Fat 5, Sodium 1206 mg and Cholesterol 3 mg.

---

Baked Bean Stew

Makes 8 servings (1 cup each)
Preparation Time: 20 to 25 minutes

• 1 cup chopped onion
• 1 cup chopped green pepper
• 1 tablespoon vegetable oil
• 12 ounces boneless skinless chicken breast or tenders, cut into ½ inch pieces
• 2 cans (15 ounces each) baked beans or pork and beans
• 1 can (15 ounces garbanzo beans or blackeyes, drained and rinsed; or 1 ½ cups cooked dry packaged garbanzo beans or blackeyes
• 1 can (14 ½ ounces) diced tomatoes with roasted garlic, undrained
• ¾ teaspoon dried sage leaves
• ½ teaspoon ground cumin
• Salt and pepper, to taste

Sauté onion and green pepper in oil in large saucepan until tender, 3 to 4 minutes. Add chicken and cook over medium heat until browned, 3 to 4 minutes. Add beans, tomatoes, and herbs to saucepan; heat to boiling. Reduce heat and simmer, uncovered, 8 to 10 minutes. Season to taste with salt and pepper.

TIPS: Frozen chopped onion and green pepper can be used. Stew can be prepared 1 to 2 days in advance; refrigerate, covered. Stew can also be frozen up to 2 months.

---

Chili Bean Snack Mix

Makes 16 servings

• 2 cans ( 15 ounces each) garbanzo beans, drained and rinsed
• Butter flavor cooking spray
• 4 cups toasted wheat, corn or rice squares cereal
• 2 cups pretzel goldfish or pretzel sticks
• 1 package (8 ounces) chopped mixed dried fruit (2 cups)
• 1 package (6 ounces) dried pineapple chinks ( 1 cup)
• ½ cup roasted pumpkin seeds
• 2 tablespoons reduced sodium Worcestershire sauce
• 4 teaspoons chili powder
• 1 tablespoon onion powder
• 1 tablespoon paprika
• Salt

Dry garbanzo beans well on paper toweling. Place beans in large skillet and spray generously with cooking spry.; cook over medium heat, stirring frequently, until they begin to brown, 8 to 10 minutes. Transfer beans to jelly roll pan and bake at 350° until browned and beginning to crisp on the outside, 20 to 25 minutes. Transfer beans to large bowl; add cereal, pretzel sticks, dried fruit, pineapple chunks and pumpkin seeds. Combine Worcestershire sauce, chili powder, garlic and onion powder and paprika; add to snack mixture and toss to coat well. Spray mixture generously with cooking spray and toss. Transfer mixture to roasting pan.

Back snack mix at 350° for 15 minutes, stirring every 5 minutes. Cool; store in air tight container at room temperature.

NOTE: Sweet Bean snack Mix - Make snack mix as above, substituting 1 tablespoon honey and 1 tablespoon apple juice for the Worcestershire Sauce and 4 teaspoons ground cinnamon, 1 ½ teaspoons ground nutmeg and 1 teaspoon ground allspice for the chili, garlic and onion powders and paprika. Delete Salt.

Nutritional Information Per Serving:
Calories 216, Carbohydrate 47g, Protein 6g, Folate 66mcg, Dietary Fiber 8, Fat 3g, % of Calories from Fat 11, Sodium 351 mg and Cholesterol 0 mg.

---

Mexican Red Pepper Tomato Soup

• 4 ts Olive oil
• 2 Onions, sliced
• 2 Red peppers, de-seeded and
• Chopped
• 2 Garlic cloves, crushed
• 1 tb Mild chilli powder
• 1/2 ts Ground cinnamon
• 14 oz canned chopped Tomatoes
• 6 oz can of kidney beans
• 2 tb Tomato puree
• 1 1/2 pt Vegetable stock
• 4 oz Cooked macaroni or other small pasta shapes
• Salt
• Fresh chopped coriander or Oregano, to garnish

Heat the oil in a large saucepan. Add the onions, red peppers and garlic and cook gently for about 5 minutes until softened. Stir in the chili powder and cinnamon and cook for 1 minute more. Add the chopped tomatoes, kidney beans, puree, and stock. Bring to a boil and then reduce the heat, cover and simmer for 20 minutes. Blend the soup in a liquidizer or food processor until smooth. Return to the saucepan, add the cooked pasta and reheat the soup gently. Season with salt to taste.

Serve the soup in warm bowls, garnished with chopped coriander or oregano.

From Angie's free recipes

---

Barbequed Lima Beans

Author Unknown
Makes 8-10 servings

• 2 cups large dried lima beans
• 8 cups water
• 1/4 cup bacon cut into 1/2 inch pieces (If desired cook and drain before adding. May substitute bacon TVP)
• 1 small onion chopped
• 1 clove garlic, minced
• 1/2 cup margarine
• 1 tsp prepared mustard
• 2 tsp Worcestershire sauce
• 1 1/2 tsp chili powder
• 1 8oz. can tomatoes
• 2 Tbsp brown sugar
• 2 Tbsp vinegar
• 1/4 pound bacon slices (If desired cook and drain before adding. May substitute bacon TVP)

Sort and rinse beans; do not soak. In a 4 quart saucepan, combine rinsed beans, water, and 1/4 lb diced bacon. Bring to a boil; reduce heat. Cover and simmer until beans are almost tender ( 1-1 1/2 hours), checking several times. Add hot water as needed to keep beans just covered while cooking. Drain, reserving 1/2 cup liquid. Cook onion and garlic in margarine until soft. Add remaining ingredients except drained lima and bacon slices. Cook 5 minutes add to lima beans. Place in a greased 2-quart casserole; top with sliced bacon. Cover, bake for 2 hours at 350 deg., Adding reserved bean liquid if needed.

Home Page: http://waltonfeed.com/

All recipes compiled by Desi Ellis.

Revised: 21 Nov 00