Beans and Legumes

Beans, beans the magical fruit. The more you eat the more you... What! Now I know that you know that beans are an essential part of a long term food storage. I also know that you don't rotate your beans into your everyday menu plans. But did you know that besides being cheap and healthy (beans are very high in protein and iron, and low in fat), that beans can also taste good?
It is true. And I am not just talking about seven-layer dips and bean burritos (Although, they are very Delicious!) I will prove it, some of my favorite dishes are made with beans. I will also help to ease any fears you have about using beans in your diet.
So let's just tackle the big issue, and get it out in the open.
Why do beans cause gas? They are high in raffinose (sugar) and fiber.
Can we reduce this effect? YES we can. The first step is to increase your daily fiber (Most Americans only eat about 8 gms of fiber a day. Your aim should be 25-30 gms/day.) The second step is to soak your beans for about 8 hours., then rinse them, and cook them with fresh water.

How much do I need to store?

It is recommended that we store 60 lbs of beans and legumes per person per year. Dry beans have a shelf life of 30+ years. However, as they age they loose nutrition, and require a longer time to cook.

How to cook beans

Soaking method :

1. Sort (sort out dirt, rocks, and bad beans) and rinse beans.
2. Soak beans (1cup beans: 3 cups water) for five - twelve hours at room temperature (The longer you soak beans, the more sugar will be dissolved; meaning less gas.)
3. Rinse beans.
4. Boil beans until tender (~1 hour for sml beans, and upt to 3 hours for lrg beans. Lentils, split peas, and black-eyed peas cook for 30 minutes.)
5. When beans are tender add salt and acidic ingredients (like tomatoes.)

Quick Soak Method:

1. Sort and rinse beans.
2. Boil water and beans for 2-3 minutes.
3. Allow beans to soak for 1-4 hours in hot water.
4. Rinse beans.
5. Cook beans until tender.

No-Soak Method:

1. Sort and rinse beans.
2. boil beans until tender (3-5 hours. Lentils, split peas and black eyed peas ~1 hour.)

Pressure Cook Method:

Pre-Soaked beans: cook for 10 minutes sml beans, 15 minutes lrg beans.

No-Soaked beans: cook for 30-45 minutes.

No-Soaked lentils, split-peas, and black-eyed peas: cook for 5 minutes.

Bean Equivalents:

1 lb dry beans= 2 cups dry beans

1 cup dry beans= 3 cups cooked beans

1/2 cup dry beans= 1 can of beans

Using Beans as a Substitution:

1 TBS cooked whole beans= 1 TBS butter

1 TBS pureed beans= 1 TBS oil

Using Bean Flour:

• Sort and grind beans in wheat mill.
• Store bean flour in freezer
• Use bean flour to thicken soups and gravies.
• May replace up to 1/4 of the total amount of flour in a recipe, without changing the flavor.
• To make three minute soup base use 1part bean flour: 5 parts water. ( You will still need to add your seasonings, meat veggies, etc.)
• To make three minute re-fried beans use 1 part bean flour: 1 part water. Season to taste (Try salt, pepper, garlic, onion, and taco seasoning.)

Bean Sprouts:
(Note: Be sure to buy "sprouting seeds" rather than cooking beans.)

1. Soak seeds over night in luke warm water.

2. Pour off the soaking water. Rinse with clear, luke warm water (cold water will kill them.) Drain the seeds completely.

3. Place the seeds in a sprouter (one can be made by placing nylon, cheesecloth, or fiberglass window screen over the mouth of a canning jar, and then securing it with a ring or rubber band.) Place the sprouter upside down on a twenty degree angle, to encourage more drainage. Cover the sprouter with a towel, to keep it dark (Sprouts grown in the dark have better flavor.

4. Repeat rinsing and draining 3-4 times a day, until the sprouts are ready to eat.

Peas: 1 cup: 2-3 days

Radish: 2TBS: 4-5 days

Alfalfa:2 TBS: 4-6 days

Mung Bean: 1/2 cup: 2-3 days

Lentils: 1/2 cup: 2-3 days

Soy Beans: 1 Cup: 2-4 days

Wheat: 1 cup: 2-3 days

Sprouts taste great raw in a salad or on a sandwich. Sprouts make a great side dish when sauteed in a little olive oil.

How to Can Dried Beans

(For more info on pressure canners, see my pressure canning post)

1. Sort, rinse, and soak beans 12- 18 hours.

2. Rinse beans.

3. Boil beans in fresh water for 30 minutes.

4. Fill jars with beans and bean water (Salt 1/4 tsp- pint, 1/2 tsp- quart is optional), leaving 1 inch head space.

5. Process in a pressure canner at 15 pounds: Pints-75 minutes, Quarts- 90 minutes

Recipes*

Guatemalan Frijoles Volteados Recipe (My Favorite!)

1 cup of dried black beans (or 2 cans of black beans)

2/3 cup of bean water (reserved from cooking the beans)

1/3 cup of chopped onion

2 cloves of chopped garlic

1-2 tsp Salt*

1 TBS oil.

Sort, soak, and cook beans until tender. Separate beans from bean water. Place beans in blender with 2/3 cup of bean water (may add more, if mixture is too thick.) Add garlic, onions, and salt (if using canned beans you may want to omit the salt) to mixture and continue to blend.
On medium heat add oil to a pan, and then add the black bean mixture. Continue to cook until thickens. Add salt to taste (beans will taste bland without enough salt.)
In Guatemala this is eaten twice a day (breakfast and dinner.) The first day that it is served, it is served more liquid. You dip french bread in it. the left overs are refrigerated and cooked up the following days (fried with a little bit of oil) and the mixture becomes more like a paste.
Frijoles volteados may replace refried beans in any of your favorite recipes.

Chocolate Mole'

Prepare Frijoles Volteados

2 TBS Cooking Chocolate

1 TBS Sugar

For a spicy dish add 1 tsp of Cayenne pepper

Combine the above ingredients and cook until the mixture becomes a thin paste.

Serve over burritos, enchiladas, or chicken.

Spicy Black Bean Burger

Prepare Frijoles Volteados, cooked until a thick paste.

Add: 1/2 tsp Italian seasoning

1/2 chopped pepper (sweet or spicy depending on how hot you want it)

1/2 cup of corn

1/4 cup bread crumbs

1/4 tsp cumin

1/2 tsp salt

1 - 2 tsp chili powder

Mix well, divide and shape into 6 patties. Coat each patty with flour. Cook each patty on a lightly oiled frying pan (med-high heat) until brown (about 8-10 minutes.)

Bean Soup

2 lbs of dried Pinto beans sorted & soaked.

1 medium onion chopped

1tsp. salt (or to taste)

Butter

Vinegar

Cook beans and onion until tender. Add salt to taste. After you dish the bean soup up into a bowel; add a dollop of butter and a splash of vinegar.

Roasted Garlic Hummus

1 can of Garbanzo beans

2 TBS roasted garlic

1/2 TBS lemon juice

2 TBS olive oil

Blend in a blender until smooth. Serve with toasted pita bread.

Chili

2 cups of died beans

1 bay leaf

1 lb ground turkey

1 large onion chopped

1 large green pepper chopped

2 cloves of garlic minced

1 quart of tomatoes

1 can tomato sauce

3 tsp chili powder

1/2 tsp cumin

1 tsp. Italian seasoning

Boil the beans and bay leaf in 6 cups of water (do not add more water)until beans are tender. In a sauce pan brown the turkey, onion, green pepper, garlic. Drain off the grease. Add meat to beans. Add tomatoes, tomato sauce, chili powder, cumin, and Italian seasoning. Bring to a boil, reduce heat and simmer for at least 20 minutes. Or cook in a slow cooker 8-10 hours-low 4-5 hours- high.

Use left over Chili to make navajo tacos, chili cheese dogs, or taco soup.

Taco Soup

1/2 cup dry black beans, cooked witha reserve of 1/3 cup bean water (or 1 can)

1/2 cup cooked kidney beans with a reserve of 1/3 cup bean water (or 1 can)

1 qrt tomatoes

1 can tomato sauce

1 1/2 cups of chili with meat (or 1 can)

1 can corn

2 TBS taco seasoning

1 TBS lime juice

Mix all of the above ingredients together and let simmer for at least 1 hour. Top with tortilla chips, cheese, and a dollop of sour cream.

Jen's White Chili

2 cans of chicken

1 medium onion chopped

2 cans of white beans, rinsed

1 cup of sour cream

1/2 cup of milk

2 cans of green chili

1 tsp garlic powder

1/2 tsp salt

1 cup chicken broth

1/2 tsp white pepper

1/4 tsp cayenne

1 tsp cumin

1 tsp oregano

Mix together, bring to a boil, simmer for 20 minutes.

*These are my personal recipes. To not infringe on any one's copy rights, I have added links to some great web sites for more fun recipes.

For more information:

http://providentliving.org/channel/0,11677,1706-1,00.html

http://www.beanbible.com/

http://www.justbeanrecipes.com/index.html

http://www.ext.nodak.edu/extnews/askext/canning/4524.htm