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    101 Things To Do With Beans
    101 Things To Do With Beans
    101 Things To Do With Beans
    Ebook137 pages45 minutes

    101 Things To Do With Beans

    By Eliza Cross

    ()

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    About this ebook

    Take legumes to a whole new level with recipes for Crispy Green Bean Fries, Lucky Black-Eyed Peas, Ultimate Nachos, and more!
     
    101 Things to Do with Beans includes recipes for a dozen varieties of beans, including green beans, great Northern, pinto, black, navy and cannellini. Beans are a dietary wonder, packed with protein and fiber, yet low in fat and calories—and a powerhouse when it comes to iron and other nutrients. And with these recipes, they’re also delicious.
     
    Enjoy tasty dips and appetizers, soul-soothing soups and stews, hearty dinners and sides, and much more in this new collection of easy-to-make recipes―all created from delicious, nourishing beans. Includes:
    · Asian Soybean Hummus
    • Lentil, Sausage, and Kale Soup
    • Grandma's Ham and Beans
    • Easy Summer Succotash and more!

    LanguageEnglish
    PublisherOpen Road Integrated Media
    Release dateJul 7, 2015
    ISBN9781423639503
    101 Things To Do With Beans
    Author

    Eliza Cross

    Eliza Cross is an award-winning author and journalist. She also develops recipes and styles cuisine for corporate and print media. Eliza is the founder of the bacon enthusiast society BENSA International. She lives in Centennial, Colorado.

    Read more from Eliza Cross

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      Book preview

      101 Things To Do With Beans - Eliza Cross

      Helpful Hints

      For most beans, 1 pound dried beans = 2 cups dried beans = 5 to 6 cups cooked beans.

      A 15-ounce can of beans is slightly less than 2 cups of beans, so substitute 1-7/8 cups of cooked beans for one can. One pound of dried beans will yield roughly the equivalent of three 15-ounce cans of beans.

      Before cooking dried beans, spread them in a single layer on a large baking tray and inspect for any small stones or debris. Rinse the beans thoroughly in a fine mesh strainer before cooking.

      Most dried beans benefit from soaking, which helps begin the process of softening the bean. Very small beans like lentils don’t need to be soaked before cooking.

      Draining and rinsing away the soaking water can help eliminate legumes’ complex sugars, which can reduce their gas-causing qualities. Cooking the beans thoroughly, until very tender, breaks down the beans’ natural starches; this also helps make them more digestible.

      Acidic ingredients like vinegar, tomatoes, and tomato juice can slow the cooking time for beans; wait to add these ingredients and the salt until the beans are cooked and tender.

      Do not boil beans for an extended time, as their skins will break.

      Smaller legumes like lentils will cook in as little as 1 hour, while larger and harder beans like great Northerns and garbanzo beans may need 2-1/2 to 3 hours of cooking time.

      Beans are done when they can be easily mashed between two fingers or with a fork. Always test several beans, since they can sometimes cook unevenly.

      It’s a good idea to always allow extra cooking time for dried beans, since their age and moisture content may affect how long it takes for them to become tender.

      For slow-cooked soups, cook the beans slightly less so they are al dente before adding to the pot; the beans will soften as the soup simmers.

      Cooked beans can be stored in the refrigerator, covered, for about 3 days.

      Cooked beans can also be frozen for later use. Cool to room temperature, refrigerate for several hours or overnight, drain, and freeze 1- to 2-cup portions in containers. Thaw the beans overnight in the refrigerator before using.

      To prevent dried beans from getting hard and stale, store in glass jars with tight-fitting lids.

      Cooked dried beans generally have a richer flavor and firmer consistency than canned beans.

      For meals that need to be prepared in a hurry, canned beans are a good alternative to cooked dried beans.

      Canned beans usually have added salt, so you may need to adjust the salt called for in a recipe. Rinsing and draining canned beans will significantly reduce sodium content.

      Basic Beans

      Basic Cooked Dried Beans

      1 pound dried beans, rinsed and picked over

      1 onion, quartered

      1 bay leaf

      salt and pepper

      The night before or at least 8 hours prior to cooking the beans, pour them into a large pot and cover with water 1 inch above the beans; remove any beans that float to the top. Cover and set aside at room temperature for at least 8 hours or overnight.

      Drain and rinse the soaked beans, and transfer back to the pot. Cover with 2 inches of cold water, add the onion and bay leaf, and bring to a boil. Reduce heat, skimming off and discarding any foam on the surface. Cover and simmer, stirring occasionally, until beans are tender, 1 to 3 hours. Discard onion and bay leaf, and season with salt and pepper. Makes 8 servings.

      Quick-Soaked Dried Beans

      1 pound dried beans, rinsed and picked over

      1 onion, quartered

      1 bay leaf

      salt and pepper

      Pour the beans in a large pot and cover with cold water 3 inches above the beans; remove any beans that float to the top. Bring the water to a boil over high heat. Cook the beans for 1 minute. Remove the pot from the heat, cover with a lid and let the beans soak for 1 hour.

      Drain and rinse the soaked beans, and transfer back to the pot. Cover with 2 inches of cold water, add the onion and bay leaf, and bring to a boil. Reduce heat, skimming off and discarding any foam on the surface. Cover and simmer, stirring occasionally, until beans are tender, 1 to 3 hours. Discard onion and bay leaf, and season with salt and pepper. Makes 8 servings.

      Gas-Free* Dried Beans

      2-1/2 quarts water

      1 pound dried beans, rinsed and picked over

      1 onion, quartered

      1 bay leaf

      salt and pepper

      In a large pot, bring the water to a boil over high heat and add the beans. Boil the beans vigorously for 3 minutes. Remove from heat, cover, and set aside for at least 8 hours or overnight.

      Drain the beans, rinsing thoroughly to remove all traces of cooking water, and transfer back to the pot. Cover with water 1 inch above the beans, add the onion and bay leaf, and bring to a boil. Reduce heat, skimming off and discarding any foam on the surface. Cover and simmer, stirring occasionally, until beans are tender, 1 to 3 hours. Discard onion and bay leaf, and season with salt and pepper. Makes 8 servings.

      *This method for gas-free beans was developed by the California Dry Bean Advisory Board.

      Oven-Cooked Dried Beans

      1 pound dried beans, rinsed and picked over

      1 teaspoon salt

      1/2 teaspoon pepper

      2 cloves garlic, peeled and minced

      1 bay leaf

      The night before or at least 8 hours prior to

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