You can make your own quick mixes for virtually any flour product that can be purchased in the grocery store, at a fraction of the cost and store them in only a fraction of the space. My favorites mixes are cream soups, pancakes, pasta, and bean dips.

Soups
Cream soups made from bean flours cook in only 3 minutes! Four tablespoons white bean flour and 2 teaspoons chicken bouillon combine to make a creamy substitute equal to a whole can of store-bought cream soup, taking up only 1/4 as much storage space. A microwaveable container of instant soup purchased from the grocery store takes up 8 to 10 times as much space as bean flour and seasonings. (Choose a good-quality chicken bouillon made without MSG, or use vegetable bouillon.)

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Instant Cream Of Chicken Soup Mix

• 1 c. white bean flour
• 2 T. chicken bouillon granules
  or 6 bouillon cubes, blended to a powder

Combine and place in glass or plastic container. Store up to one month on the shelf, indefinitely if refrigerated or frozen. Makes 6 servings.

To make Soup For Two, whisk 4 1/2 T. mixture into 2 c. hot water. Bring to a boil, then reduce heat and cook an additional 2 minutes. If desired, add 1 c. cooked vegetables and/or pasta; heat through.

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Bean Dips
Commercially packaged "instant" refried beans are extra-fluffy, requiring more than four times as much space as the bean flour and seasonings in my 5-Minute Refried Bean Dip, and both options take the same amount of time to prepare! To make a meal in a flash, spread flour tortillas with bean dip, fat-free cottage cheese, and salsa. Bake or microwave until heated through. Serve topped with shredded lettuce, chopped tomatoes and onions, and sprinkle with chopped olives.

5-Minute Refried Bean Dip Mix

• 3 c. pinto or black bean flour
• 1 t. cumin 1 T. chili powder
• 1 T. salt
• 1/4 t. garlic powder
• 2 t. instant minced onions (opt.)

Mix and store in airtight container. Store up to one month on the shelf, indefinitely if refrigerated.

To prepare, whisk...

• 3/4 c. of mixture into
• 2 1/2 c. boiling water.

Cook, while stirring, over medium heat for about 1 minute, until mixture thickens. Reduce heat to low. Cover pan and cook 4 minutes. Add 1/2 c. Picante sauce (or to taste). Mixture thickens as it cools and will stay thick even after reheating.

Copyright 1999 by Natural Meals Publishing. The information in this section may be freely used for non-profit purposes as long as the book source and author remain intact. Express permission of the author, Rita Bingham, must be received for commercial profit.

Updated: 24 Mar 99