BEAN RECIPES 2014 Vegetable of the Year You can print the entire document or select a page to print. Each recipe is on a separate page. Duluth Community Garden Program 206 W 4th St Suite 214 722-4583 www.duluthcommunitygarden.org [email protected] Fresh Garden Organic Chili Adapted by Rheanna M. Letsos from “Whole Lifestyle Nutrition” (http://wholelifestylenutrition.com/) Nutrition Information ● ● ● ● Calories: 250.7 Fat: 6.7g Carbohydrates: 25.5g Protein: 23.2g Ingredients ● ● ● ● ● ● ● ● ● ● ● ● 1 pound grass fed ground beef 2 tbsp grass fed butter 2 cups organic tomato soup, and 4 Roma tomatoes chopped 1 red pepper, chopped 1 large organic onion, chopped 3 cloves organic garlic, minced ½ tsp unrefined sea salt ¼ tsp black pepper 1 tsp Italian seasoning 1 cup dried organic black beans, quick soak method 1 tbsp chili powder 2‒3 tsp ground cumin (adjust to taste) Directions 1. 2. 3. 4. 5. 6. Melt butter in a large Dutch oven over medium high heat. Sauté onions for about 5 minutes or until they begin to soften. Add garlic and ground beef and brown the beef for about 8‒10 minutes. Add remaining ingredients and put the lid on and reduce heat to a slow simmer. Simmer for at least an hour. Serve hot with a dollop of Greek yogurt or sour cream. Turkish White Bean Salad By Abigail Klema Ingredients 3 Tbsp. fresh lemon juice Two 15-ounce cans of white beans, rinsed and drained (or cook white beans from scratch) 2 tbsp olive oil ½ tsp red pepper flakes ¼ cup chopped, fresh parsley 4 green onions, thinly sliced 1 tsp Za’atar (Turkish spice, http://mideastfood.about.com/od/middleeasternspicesherbs/r/zaatar.htm ...or simply make a combination of oregano, savory, thyme and basil) Directions Toss all ingredients together. Serve at room temperature with crusty, fresh bread and slices of white cheese. Creamy White Beans Adapted by Rheanna M. Letsos from “Eating Well“ (http://www.eatingwell.com/) Makes: 8 servings, ½ cup each, Active Time: 15 minutes, Total Time: 2 hours (not including soaking time) INGREDIENTS 2½ cups dried white beans 2 tbsp olive oil 5 cloves garlic, peeled and minced 2 cups reduced-sodium chicken broth 2 cups water 3 large sprigs fresh or ⅛ cup dried thyme ¼ tsp freshly ground pepper, or more to taste PREPARATION 1. Place beans in a bowl and add enough water to cover. Soak overnight. (Alternatively, use quicksoak method; see Tip.) 2. Heat oil in a pan over medium heat. Add garlic and cook, stirring, until fragrant, about 45 seconds. Add broth, water, and thyme. Bring to a boil. Reduce the heat and simmer for about 20 minutes. Add the drained beans; return to a boil. Reduce the heat to maintain a gentle simmer. Season with ¼ teaspoon pepper. Cover and simmer until very tender, 1¼‒2½ hours, depending on the type of beans. Season with more pepper, if desired. Serve warm. TIPS & NOTES Make Ahead Tip: Cover and refrigerate for up to 3 days; reheat and thin with a little water or broth, if desired. Tip: To soak beans using a “quick-soak” method, place in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour. NUTRITION Per serving: 148 calories; 2 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 10 g protein; 6 g fiber; 192 mg sodium; 597 mg potassium. Nutrition Bonus: Folate & Iron (20% daily value), Potassium (17% dv), Magnesium (15% dv) Carbohydrate Servings: 1, Exchanges: 1 1/2 starch Greek Village Green Beans and Potatoes By Rheanna M. Letsos Ingredients 1 pound fresh green beans 4 medium white potatoes 5 cloves of garlic 1 medium white onion 2 cups organic tomato soup 6 tbsp olive oil 3 Bay leaves Salt and pepper to taste Preparation Prep the potatoes and green beans. Snap the ends off the green beans, rinse and set aside. Wash the potatoes and cut into quarters and in half again. Pour 1 and ½ tablespoons olive oil into a skillet and sauté onion for 2 to 3 minutes, then add garlic and sauté for 45 seconds. Scrap onions, garlic, and oil into a quart pot and put on burner on low. Add 1 and ½ tablespoons olive oil to the quart pan. Add the potatoes and lightly cook them on low in the quart pan. Pour 1 and ½ tablespoons olive oil into a skillet and sauté beans for 2 to 3 minutes. Add the beans and the tomato soup to the potatoes and turn the heat to medium until it begins to semi boil. As soon as it does this turn it back to low. Do not stir the dish at all. Add the bay leaves and salt and pepper to taste. Do not stir the dish, simply lift it and swirl it around. Cook for 1–1½ hours over low heat. Serve hot with a drizzle of olive oil, crusty bread, feta cheese, and Greek olives. Enjoy! Fasulye yemeği From Abigail Klema (after spending a summer with friends in Turkey and learning a bit of Turkish cooking) INGREDIENTS 2 medium onions, diced 2 lbs fresh green beans 3‒5 fresh tomatoes, cut in half, and grated (discard the skins), or use canned tomatoes 2‒6 Tbsp. Olive oil 1½ tsp sugar Salt to taste Water, if needed (about ½ cup) Directions Cook in a covered pot until the beans are tender. Hummus with Tahini By Arlene Coco Buscombe Preparation: 5 minutes, Cook Time: 3 hours, Yield: 3 cups The key to brag-worthy hummus is to let the flavor of the garbanzo beans (also known as chickpeas) come through, and use a light hand when adding lemon. Because of its fiber and high vitamin content, this healthy spread is a current favorite among snackers. Ingredients 2 ½ cups canned garbanzo beans drained and rinsed ¼ cup freshly squeezed lemon juice ⅓ cup sesame tahini 2 cloves garlic crushed 2 tbsp extra virgin olive oil ½ tsp ground cumin 1 tsp kosher salt ⅓ cup water Preparation Put all ingredients except the garbanzo beans into a blender; blend for 5 seconds. Add the beans and blend on high until the mixture reaches the consistency of a granular sour cream, approximately 10 to 15 seconds. If the hummus is too thick, add a little water slowly and blend until it reaches the desired consistency. Transfer to a serving bowl; cover and refrigerate for a few hours before serving. The flavors will meld well if given a chance to sit for a while. Serve with pita wedges, crackers, or slices of whole grain bread. TIP: A thorough rinsing of the garbanzo beans will clear away any taste of any ingredients used in the canning process. Thai Inspired Green Beans By Arlene Coco Buscombe Makes 6 Servings Ingredients 1 pound fresh green, wax or purple beans 3 tbsp toasted sesame oil 1 tsp kosher salt 1 tbsp toasted white sesame seeds 1 tbsp toasted black sesame seeds 1 tsp fresh ginger Preparation Preheat oven to 400F Place beans in a shallow pan and add sesame oil, ginger and salt. Roast green beans in oven until tender, about 10 minutes. Texas Caviar (as featured at the Lincoln Park Summer Celebration on June 26, 2014) By Arlene Coco Buscombe This dish has origins in Texas, but black eyed peas are served in many dishes around the world. Makes 8 Servings. Ingredients 1 frozen (16 ounce) black eyed peas 1 cup green pepper, chopped small 1 cup red pepper, chopped small ¼ cup jalapeno pepper, finely chopped ½ cup finely chopped green onion 2 cloves garlic, minced 1 cup parsley 1 tsp salt or to taste 1 tsp maple syrup, optional ½ cup vegetable or olive oil ¼ cup red wine vinegar Preparation Cook black eyed peas until tender, 20-30 minutes. Drain well. Place black eyed peas in a large mixing bowl. Toss with peppers, onion, garlic and parsley. Whisk together oil, vinegar, maple syrup and salt. Adjust seasoning to taste. Pour over vegetables and refrigerate overnight. Store up to 2 weeks. Serve with chips for a dip. Washday Red Beans By Arlene Coco Buscombe Traditionally served on Mondays in Louisiana, which is also washday. This is a great dish to cook while doing chores around the house. Leftover ham or smoked turkey legs can be used for flavoring beans. This recipe can be made from dried or canned beans. Makes 6 servings. Ingredients 1 pound dried kidney beans 1 tbsp olive oil 1 cup diced onion 1 cup diced celery ½ cup diced green pepper 1 tbsp minced garlic 2 tsp salt 1 tsp ground black pepper 1 tsp Cajun seasoning 1 tsp Worcestershire sauce Tabasco sauce If using dried beans, pick over the beans removing any dirt and pebbles from the field. Rinse and soak overnight, or use the quick soak method. (Place beans in a large pot, cover with 3 inches of water and bring to a boil and let sit for 1 hour.) Drain and rinse again before cooking. If using canned, rinse and set aside. Heat a large Dutch oven or heavy bottomed skillet over medium heat until pan is hot and add olive oil. Then add onions, celery, and green pepper. Stir until soft, about 2‒3 minutes. Add garlic and stir to mix well. Add beans and rest of ingredients. If using dried beans, add enough water to cover the beans by 2 inches. Bring to a boil for 10 minutes and simmer for 1½-2 hours. If using canned beans, add 1 cup of water and simmer vegetables and beans for 30 minutes. Serve with brown or white rice. Vegan Black Bean Brownies By Arlene Coco Buscombe Makes 8 Servings. Yield: 1 pan. Ingredients 1½ cups black beans (1 15-oz can, drained and rinsed very well) (250g after draining) 3 tbsp cocoa powder- Dutch or regular (10g) (add a little extra if desired) ½ cup quick oats ¼ teaspoon salt ⅓ cup pure maple syrup or agave (honey will work, but not for strict vegans.) (75g) 2 NuNaturals stevia packs or 2 tbsp sugar (or omit and increase maple syrup to ½ cup) ¼ cup coconut or vegetable oil 1 tsp pure peppermint extract ½ tsp baking powder ½ cup to ⅔ cup chocolate chips (115-140g) (not optional. omit at your own risk.) Optional: more chips, for presentation. Preheat oven to 350F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture-and even the taste-will be much better in a food processor.) Stir in the chips, then pour into a greased 8x8 pan. Optional: sprinkle extra chocolate chips over the top. Bake15‒18 minutes, then let cool at least 10 minutes before trying to cut. Makes 9‒12 brownies. Adzuki Bean Ice Cream Makes 1 quart A common ingredient in Asian cuisines—particularly Japanese, where they are often used for confections and sweets—adzuki beans are available in Asian markets and health food stores. For the adzuki paste: 1 cup washed adzuki beans 3⁄4 cup sugar Pinch salt For the ice cream: 2 fresh vanilla beans 1 cup sugar 3 egg yolks 1 1⁄2 cups milk 1 1⁄2 cups heavy cream 1. For the adzuki paste: Put beans in a saucepan full of water, bring to a boil, then drain in a colander. Return beans to pan, add 3–4 cups water, cover, and simmer until beans are very soft and have absorbed all the water, 30–40 minutes. (Adzukis cook faster than many other varieties of bean.) Stir in sugar and cook over low heat until sugar has dissolved and beans form a soft, chunky paste. Add salt and allow paste to cool. 2. For the ice cream: Slice vanilla beans lengthwise down the center with a sharp paring knife. With your fingers, spread beans open, then scrape out and reserve black seeds, discarding pods. Put seeds in a small bowl, add 1⁄4 cup of the sugar, and mix well. 2. In a medium bowl, combine remaining 3⁄4 cup sugar, vanilla–sugar combination, and egg yolks, and beat until mixture becomes creamy and turns a pale yellow. Add milk and cream and mix well into a custard-like consistency. Refrigerate until ready to use, preferably overnight. 3. Pour custard into an ice cream maker and process according to manufacturer's instructions. About 10 minutes before ice cream is ready, feed 1⁄2 cup of the adzuki paste into ice cream maker. Serve immediately or freeze in an airtight container to keep ice cream soft until ready to use. First published in Saveur in Issue #3 Basic Vinaigrette Francois’s French Dressing Ingredients 1 heaping tablespoon Dijon mustard 1 clove fresh garlic crushed 1 teaspoon honey (optional) Balsamic vinegar as needed Extra virgin olive oil (“1st cold press” is the best) as needed A pinch of each, salt and pepper ½ cup of finely chopped fresh herbs (optional) (Your ingredients should be cool or at room temperature; if everything is too warm, emulsification might be hard to maintain.) Preparation In a bowl combine the mustard, garlic, honey, salt and, pepper. Stir in the vinegar until you obtain a soupy consistency. Stir in the vinegar until you obtain soupy consistency. In time you’ll learn to adjust to your own taste. Once your bowl is secured at an angle on a wet towel, drizzle the oil at a constant flow with one hand while lightly beating the dressing into an emulsion with a fork. The emulsion will stiffen a little when done. When you incorporate the oil, stop when you like the consistency, taste and adjust any of the ingredients to your taste. If you add too much oil your emulsion might break apart; in this case add a teaspoon of warm water and beat again, add the water a little bit at a time until your emulsion comes back. Experiment, use a different type of vinegar or lemon or orange juice instead; different oils; horseradish instead of garlic; heavy (sour) cream instead of mustard; any kind of herb, alone or in combination, or dry spices instead. Have fun and be creative; if you don’t like it, it’s only a handful of ingredients to throw away. Rinse the bowl and start over. Keep refrigerated in a sealed glass container, shake if needed before serving. Campfire Fries Chili ingredients 2 Tbsp olive oil 1 tsp paprika 1 small onion, diced 1/4 tsp salt and pepper 1 rib celery, sliced 2 cups tomatoes, chopped 1 large carrot, sliced 1 can (16 oz) red kidney beans, drained and rinsed 2 cloves garlic, minced 1 tsp chili powder Heat oil in skillet over medium heat. Sautee onion, celery, and carrot until softened, about 5 minutes. Add garlic, chili powder, paprika, and salt & pepper, cook for 2 minutes. Add tomatoes; bring to a boil. Reduce heat and let simmer for 12 minutes, stirring occasionally. Add kidney beans; simmer for 12-15 minutes, stirring occasionally. Fries 3 Tbsp olive oil 3 lbs baking potatoes ½ tsp salt ½ tsp pepper Preheat oven to 400°F. Scrub and wash potatoes and cut them into ¼” slices; slice potato lengthwise then turn on flat side and cut ¼” width strips again. Soak in cold water for 5 minutes. Pat dry on paper towel. Toss together with oil, salt & pepper. Spread out on parchment paper on baking sheet. Bake 15 minutes, flip and bake 15 minutes more. Continue baking until they are to preferred crispness. Thinly cut fries cook quicker and more prone to burning, so check frequently while baking. Toppings 3/4 cup cheddar cheese, shredded 1/2 cup sour cream 1 green onion, sliced Spoon chili on plate. Arrange fries like firewood. Sprinkle with cheese. Add sour cream and onion as desired. Hummus By Rheanna Letsos Ingredients 2 cups canned garbanzo beans, drained 1 clove garlic 2 tsp cumin 1/4 cup lemon juice 1/2 tsp salt 1 Tbsp olive oil Preparation Place the garbanzo beans, lemon juice, salt, and garlic in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl. Drizzle olive oil over the garbanzo bean mixture. Makes 4 servings Doctored-up baked beans By Marian Syrjamaki-Kuchta Ingredients 2 quarts of any brand of canned baked beans ½ cup of cooked, diced bacon 1 cup of cooked diced ham 1 teaspoon dry mustard 3/4 cup catsup 1/3 cup molasses ½ cup brown sugar 1 large onion, sauté in butter and olive oil Preparation Mix all ingredients in a heavy baking casserole. Bake in a slow oven for about 8 hours. Refried Beans (as featured at the Lincoln Park Neighborhood Celebration on May 3, 2014) Ingredients 1 lb pinto beans 1 large onion, coarsely chopped 2 large onions, finely chopped 1 can of beer (optional) Water (enough to cover beans twice) ¼ tsp chipotle powder 2 Tbsp to ½ c. olive oil 1 Tbsp cumin seeds 1 ½ tsp salt Preparation Pick over and remove any grit from the dry beans. Rinse them in water. Cover beans with fresh water and soak overnight. Drain beans and place in a large pot. Add coarsely chopped onion, beer, chipotle powder, and enough water to cover beans. Bring beans to a boil, lower to a simmer and cook, covered, until beans are very soft (1 hour 15 minutes). Cool beans to room temperature and refrigerate overnight. Drain the beans, reserving the cooking liquid. Heat the olive oil in a heavy skillet, add finely chopped onions and cumin seeds and sauté 5 minutes. Add drained beans to skillet, mash beans and puree while you cook them. Add salt to taste. The Three Sisters Salad Prep and cook time: 15 minutes Ingredients • • • • • • • • • • • 1/2 cup minced onion 2 medium cloves garlic, pressed 2 cup black beans or 1 15 oz can (without BPA), drained and rinsed 1 cup frozen corn, thawed 8 cherry tomatoes, quartered 1/2 cup diced red bell pepper 2 Tbsp pumpkin seeds, coarsely chopped 1/4 cup chopped fresh cilantro 2 Tbsp extra virgin olive oil 3 Tbsp fresh lemon juice Salt and black pepper to taste Directions Mince onions and press garlic and let sit for at least 5 minutes to bring out their health-promoting benefits. Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator. Serves 4 From: http://www.whfoods.com/genpage.php?tname=recipe&dbid=20 White Bean Pâté By Martha Rose Shulman Ingredients 1 can white beans, rinsed, or 1 2/3 cups cooked white beans 1/4 cup extra virgin olive oil 1/2 cup finely chopped onion 1/2 cup finely chopped carrot 3 garlic cloves, minced 2 eggs 2 tablespoons lemon juice 1/4 cup finely chopped parsley 1 teaspoon chopped fresh sage Salt to taste (about 3/4 teaspoon) Freshly ground pepper to taste Preparation 1. Preheat the oven to 350 degrees. Butter or oil a 5-cup pâté tureen or baking dish, or a bread pan. 2. Heat 2 tablespoons of the olive oil over medium heat in a medium skillet. Add the onion and carrot. Cook, stirring, until tender, about five minutes. Add 2 cloves of the garlic. Cook, stirring, until the garlic is fragrant, about one minute. Stir in the parsley and sage. Remove from the heat. 3. Turn on a food processor fitted with the steel blade, and drop in the remaining clove of garlic. When the garlic is chopped and adhering to the sides of the bowl, stop the food processor and scrape down the bowl. Place the beans and eggs in the food processor. Turn it on, and add the lemon juice and the remaining 2 tablespoons of olive oil. Process until smooth. Add the onion mixture, and pulse to combine. Season to taste with salt and pepper. Scrape into the prepared baking dish, and cover tightly. 4. Bake for 40 to 45 minutes until set and the top is just beginning to color. Remove from the heat, and allow to cool. For best results, refrigerate overnight. Serve at room temperature or cold. Variation: Substitute cooked black-eyed peas for the white beans. Yield: Serves 8 to 10. Advance preparation: This pâté keeps for about five days in the refrigerator. Soy Glazed Green Beans (as featured at the Lincoln Park Meet on the Street event on July 13, 2014) Recipe courtesy of Guy Fieri Total Time: 15 min Prep: 5 min Cook: 10 min Yield: 8 to 12 servings Ingredients Kosher salt 2 pounds green beans, ends trimmed 2 tablespoons canola oil 2 tablespoons butter 4 cloves garlic, chopped 1/4 cup soy sauce 2 tablespoons toasted sesame seeds Freshly ground black pepper Directions Bring a large pot of water to a boil and season generously with salt. Add the green beans and blanch until crisp-tender, 2 to 3 minutes. Immediately transfer to an ice bath to stop the cooking, and then remove to a baking sheet lined with paper towels or a cooling rack to drain. In a large sauté pan over medium-high heat, add the canola oil and butter. When the butter is melted, add the garlic and stir until fragrant, 1 to 2 minutes. Add the green beans, soy sauce, sesame seeds, and black pepper and sauté until the sauce reduces slightly and thoroughly coats the green beans, being careful not to overcook beans. Transfer to a serving dish and serve hot. Read more at: http://www.foodnetwork.com/recipes/guy-fieri/soy-glazed-green-beansrecipe.html?oc=linkback Green beans are here and the heat is on! Here's a refreshing and delicious recipe from our friend Jack, from Seattle. Jack's Refreshing Summer Green Bean Salad 1 lb. fresh green beans 1/2 cup onion 5 cloves garlic 2 cans white beans 1 heaping pint cherry tomatoes Dressing 3 T. olive oil 3 T. lemon juice 1 tsp. salt parsley, sage, rosemary, and thyme Directions Saute onion and garlic, steam or blanch beans and toss with remaining ingredients.
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