Little storehouses of protein, fiber, iron, vitamins such as B1, zinc, minerals. Dry beans are amazing!
Always sort dry beans, remove any debris/little rocks/dirt. Then rinse (a screen type colander works well) before cooking.
It is common to have beans with cornbread, dumplings, rice, etc.... a grain completes the protein in beans. Meat can also be used for this purpose, as well as enhancing taste.
If you do not currently like beans....worry not....your tastes can be changed over time, just start out slowly! I know people who have done this and now enjoy beans. What I did in our family....kept trying different bean recipes until we found at least one recipe per type of bean we store that the fam likes. A son not willing to try red lentils found a recipe for red lentil curry soup that we tried, now it's on our list as a keeper. Never say never!!
You might wish to google the nutritional value of dry beans, here's one:
http://beaninstitute.com/nutritional-value-of-dry-beans/
For this storage blog, we are keeping the variety of beans limited. (I suggest you have at least 3 different kinds in your food storage plan.....that, along with the 2 kinds of lentils, will give you a good variety to choose from when planning meals). Personally, I like to have at least 4 kinds to vary color and taste in meals.
If I was able to only have one kind of bean, it would be pinto beans. For example, with pintos you can make....refrieds, burritos, chili, tostadas, TCT's, beans n' rice, chowders, bean n' bacon soup, baked beans, taco salad, taco soup, etc.... Pinto beans used to be the most affordable/least expensive dry bean, but lately I've seen other kinds lower in price at times. Sometimes in my area I find pinto beans for $.33 a pound....crazy good price!!
Dry beans in our storage plan for this blog:
Black
Pinto
Red
These benefits could be for most beans, in my opinion:
http://www.diyhealthremedy.com/top-15-health-benefits-of-red-beans/
White
Cooking Beans in a Crockpot without soaking:
This was my go to method for cooking beans without soaking until I received an electric pressure cooker as a birthday gift. I do still use this method but not as often as used to....
2 c dry beans, sorted, put in mesh colander to rinse under water
6 c. water
Put in crock pot on low, cook about 8 hours, until tender. When beans are tender, salt and acids such as tomatoes can be added....never add them at the beginning of cooking beans as salt and acid foods inhibit beans from getting tender.
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Cooking beans in an Electric Pressure Cooker:
https://www.youtube.com/watch?v=bvm6Uxyolhg
A few recipes to help out:
Black Bean Burgers
There are so many recipes for black bean burgers, this one has a steak sauce recipe to go with:
http://www.theprudenthomemaker.com/black-bean-burgers
http://www.theprudenthomemaker.com/steak-sauce
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Black Beans N' Rice
http://www.melskitchencafe.com/classic-and-simple-black-beans-and-rice/
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Mom's Taco Soup
This soup has diced green chilis, you might want to store a few cans, I added it to the spice/herb list post....
2 c. enchilada sauce from "Janet's Easy Inexpensive Enchilada Sauce" (see Versatile Lentils post for this recipe)
2 c. water (or more as needed)
2 cubes chicken bouillon
1/3 c. dried chopped onions
1 tsp. garlic granules
3 c. cooked pinto beans
2 cans diced green chilis
salt and pepper to taste
1 can chicken chunks, do not drain, but cut chicken into smaller pieces
Bring to boiling in pot: enchilada sauce, water, bouillon, dried onions, garlic granules. Cover, turn heat to medium, cook 10 minutes. Add cooked pinto beans, green chilis, salt and pepper to taste. Cover, let simmer on low 15 minutes. Take off heat, add chicken, gently stir. Can top with grated cheese at serving, and crushed tortilla chips if you have some on hand.
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Crockpot 'Refried' Beans
http://penniesandpancakes.blogspot.com/2012/09/crockpot-refried-beans-019-per-cup.html#.VpWIBBUrKM9
Very good refried beans:
http://www.seriouseats.com/recipes/2014/04/perfect-refried-beans.html
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Pinto Pie with Wheaty Crust
This pie tastes similar to pecan pie, but has no nuts....
1 unbaked Wheaty Pie Shell (see below)
2 large eggs
1 tsp. vanilla
1 and 1⁄4 c. cooked pinto beans with liquids
1 c. packed brown sugar
1⁄2 c. white sugar
1 stick butter, must be well-softened but not melted
1 and 1⁄4 tsp. cinnamon
1⁄2 tsp. each: ginger and nutmeg
1⁄4 to 3⁄4 tsp. salt (depends upon whether the beans have salt)
Preheat oven to 375°.
In blender or food processor, mix until smooth: eggs, pinto beans and liquids, vanilla. Scrape into a mixing bowl. Stir in the brown sugar, sugar, softened butter, spices, salt; mix thoroughly. Put into unbaked pie shell. Bake for 20 minutes. Reduce heat to 350° and bake 25 more minutes, or until a knife in center comes out clean. Remove from oven, let cool on rack. 8 servings.
Wheaty Pie Shell
1 and 1⁄2 c. unbleached flour
1⁄2 c. whole wheat flour
3⁄4 tsp. salt
2⁄3 c. lard, or shortening, or Spectrum
1 T. vinegar + about 6 T. cold water
Mix flours and salt. Cut in lard or shortening. Add vinegar. Then add water 1 T. at a time just until a ball can be formed. This is enough for 2 single pie crusts, or one double crust.
Best Red Bean Chili
This simple chili has been our family recipe for over 40 years, was easy to adapt to food storage items....
2 c. dry red beans, cook in crock pot or pressure cooker, do NOT drain
1/2 c. dried chopped onions
2 tsp. garlic bits
2 to 3 T. chili powder
1 tsp. ground cumin
salt and pepper to taste
2 cans (14.5 oz. each) crushed tomatoes
water as needed
1 to 2 c. rehydrated freeze dried ground beef
After cooking dry red beans until tender, put into a large pot without draining. Add dry onions, garlic, chili powder, cumin, tomatoes, water if needed, salt and pepper. Cover, cook on medium heat 30 minutes. Add prepared meat, stir, heat 5 minutes. Ready to serve.
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Rajma (Red Bean Curry)
We enjoy this Indian dish served over rice. Red kidney beans will also work for this recipe....
1 and 1/2 c. dry red beans, sorted and rinsed. Cook in 5 c. water and 1 tsp. ground turmeric in crock pot, covered, about 8 hours on low. (If pressure cooking, will need to add the olive oil or vegetable oil now)
2 T. olive oil or vegetable oil
1/2 to 2/3 c. dried chopped onions
1 to 2 tsp. dried garlic bits
*2 to 3 T. fresh ginger, finely chopped
1 tsp. sea salt or salt
1 tsp. chili powder
1 tsp. garam masala
Cooked rice
**greek yogurt mixed with chopped cilantro
lime wedges
(or shake on true lime, can google for several ways to buy)
here is the one from Amazon, we like true lemon also:
http://www.amazon.com/True-Lime-Shaker-2-85-Ounces/dp/B001Z2O0T4
When beans are cooked and tender, add oil, dried onions, dried garlic, ginger, salt, chili powder, garam masala; stir. If using a crock pot, cover, let cook on high until onions are tender (if using a pressure cooker....cook, covered, but do not use pressure, just simmer until onions are tender). NOTE: can uncover after onions are tender, and simmer longer if you want to reduce liquids further.
For each serving: put cooked rice in shallow bowl, top with red bean mixture, squeeze on lime juice or shake on a bit of true lime, top with cilantro yogurt mixture.
*suggestion....buy fresh ginger, peel, mince. Keep in freezer proof small container, very loosely packed....when need fresh ginger, break off amount needed
**if using homemade yogurt, drain in cheesecloth covered strainer until thick to your preference
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White Bean Mash for part oil substitute in baking:
Cook white beans with crock pot method until extra tender. Do NOT add salt. Drain, but keep liquids. Mash beans, or use a stick blender, adding in liquids to make a creamy but thick consistency. This can be used for half of the oil in most recipes, it has a very mild flavor. Because it spoils rather quickly, divide into 1/4 cup or 1/2 cup amounts, put in zip-loc snack bags. Flatten bags, place in a gallon zip-loc bag. Chill overnight, then freeze for up to 4 months. Take out snack bags as needed in recipes.
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Bean N' Bacon Soup
1 c. dry white beans, sort and rinse.
I usually don't soak beans first, but for this recipe, it works best: put beans in a saucepan, add water to cover 2 inches, bring to boiling and boil 2 minutes (time this). Remove pan from heat, cover, let sit one hour. Drain beans, no need to rinse, just drain.
Put drained beans in pot, add:
4 c. chicken broth
1 to 2 tsp. dried parsley
small bay leaf (optional)
4 T. dried chopped onion
3 T. dried carrots
2 T. dried celery
1 to 2 T. butter (optional)
bacon bits to taste, about 1/3 cup or so
Bring to a rolling boil, turn heat to low, cover, simmer for 30 minutes. Discard bay leaf if using. Add salt and pepper to taste. Makes about 6 servings.
NOTE: if wish, can take out part of the soup, mash, then add back in for a 'creamy/slightly thickened' consistency
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Heavenly Bean Stew
Cook in pressure cooker:
1 c. white beans, sorted and rinsed
5 c. water
1 T. oil
When beans are tender, can transfer to a pot if needed, then add to beans/liquids:
1/3 c. dried chopped onions
1/4 c. dried carrots
2 T. dried celery
1/4 to 1/2 tsp. thyme
Bring to boiling, turn heat to medium, cover, cook 15 minutes. Add 1 can (5 oz.) chopped smoked ham, do not drain; stir in. Mix in 2/3 c. potato flakes, stir, cook 5 minutes, covered. Turn off heat, keep covered, let sit 5 minutes.
