Sometimes, it seems you can never do enough research!
Yesterday's post on bean cookery included the kinds of information that I have found to work best when preparing all kinds of beans. I knew of course that there were some differences of opinion on this whole topic.
Yes, I knew that there are times when pre-soaking is not necessary for black beans and even for pinto beans and a few others--the first time I ever had pinto beans cooked just by themselves was when an elderly neighbor in our mountainous VA community poured some into a pot with water and then sat down for an hour's chat over coffee.
And yes, Nanna's "recipe" included putting salt in the water right from the start. However, my own experience has been that beans in salty solutions (say, with a ham bone for navy bean soup) take a lot longer to cook than when all salt is left out. I have occasionally cooked beans without pre-soaking and still find that the total cooking time is shorter if I boil them for a few minutes and then let them sit for an hour or two before the final cooking.
But no sooner had I posted the information yesterday when I was made aware of something I have not tried but that sounds like it could change some of my habits:
Brining beans.
Actually, this would involve only one small change to the basic method I have been using for years, salting the beans (heavily according to some sources) during the pre-soak and then rinsing them and cooking them without salt for the remainder of the process.
When I saw that Cook's Illustrated endorses this approach, I knew I need to try it out, and I will be doing that in the next few days. Meanwhile, an update was definitely needed, to let you know there are, valid, alternative approaches to cooking beans. (Want to see a really intense discussion of this whole matter? Check out the following URL)
http://www.seriouseats.com/2010/02/how-to-cook-dried-beans-lentils.html
Bottom line, the message here is the one I like to share with anybody who steps into my kitchen:
Cooking is far more art than science, calling for flexibility and fun more than rigidity and worry.
Bon Appetit, no matter how your beans are cooked!
Showing posts with label dried bean cooking. Show all posts
Showing posts with label dried bean cooking. Show all posts
Friday, September 17, 2010
Thursday, September 16, 2010
Dried Beans, Peas, and Lentils--Some Basics and Two Recipes to Try
As we move into cooler weather, beans will become more and more a basis of soups, chili, etc. Keeping a supply of canned beans of all kinds is a nice last minute/emergency kind of thing to have in the cupboard, but preparing dried beans "from scratch" can be economical, healthier (much more control over sodium) and more varied--there are many kinds of beans that are not readily available in canned form.
I spent many years thinking that cooking with dried beans was too labor intensive and time consuming, not worth the effort since the only beans we ate were baked beans (usually canned pork and beans with additions to make them palatable), kidney beans in chili, or beans or split peas made into soup whenever I had a leftover ham bone.
My daughter and daughters-in-law have all helped introduce me to the world of legumes, broadening our menus, saving money, and adding nutrition all at the same time. The more I cook with these wonderful ingredients, the easier it gets.
In case you are still where I was just a few years ago, a few basic hints can help get you started with your own fragrant pots of bean or lentil dishes simmering in the slow cooker or oven. The following site provides a few charts on cooking times for various kinds of beans, yields after cooking etc.
http://whatscookingamerica.net/Vegetables/driedbeantip.htm
I won't repeat all of Cooking America's valuable information, but a few points to emphasize or add:
Now for two recipes to venture into the world of beans, peas and lentil cookery.
The first is an easy dish common in many Middle Eastern countries and is thought to be similar to the "pottage" that Jacob used to bargain with Esau in the Old Testament.
The second uses garbanzos or chick peas, a kind of bean we more often think of as something only from a can. However, these are as easily prepared as pinto or navy beans, though they may require a longer cooking time.
2 c lentils
1 1/2 c rice
salt
8 c water
olive oil
3 large onions, cut in strips
1. Boil the lentils in water until tender, about 20 minutes or so. Add the rice and simmer about 20 minutes. Add salt to taste. (NOTE: If brown rice is used, begin cooking the rice and lentils together, simmering until both are tender.)
2. Meanwhile prepare the onions. Cut each onion in half from top to bottom. Lay each half on a cutting board and slice in thin strips, again from top to bottom.
3. Pour about a quarter inch of olive oil into a large pan and saute the onions very slowly in the oil until they are a deep golden brown.
4. When the rice and lentils are cooked, pour into a casserole dish and spread the onions evenly over the top. If needed, this can be kept warm in a 200 degree oven for up to an hour or so.
1 T olive oil
1 med onion, finely chopped
1 large clove garlic, minced
1 finely chopped carrot (about 3/4 to 1 cup)
red pepper flakes to taste
1 T tomato paste
2 c garbanzos (use a 15 oz can if you don't have any cooked at home)
liquid from beans plus enough water to make 1 cup
salt to taste (if using canned beans, be very careful not to over-salt)
10 to 16 oz pkg frozen chopped spinach, thawed, including liquid
8 oz pasta shells, cooked and drained
Parmesan--freshly grated if possible
Freshly grated black pepper
1. Saute onion and garlic in oil.
2. Add all remaining ingredients except pasta. Stir until just heated through and taste for seasonings.
3. Fold in pasta shells and serve topped with Parmesan and black pepper to taste.
I spent many years thinking that cooking with dried beans was too labor intensive and time consuming, not worth the effort since the only beans we ate were baked beans (usually canned pork and beans with additions to make them palatable), kidney beans in chili, or beans or split peas made into soup whenever I had a leftover ham bone.
My daughter and daughters-in-law have all helped introduce me to the world of legumes, broadening our menus, saving money, and adding nutrition all at the same time. The more I cook with these wonderful ingredients, the easier it gets.
In case you are still where I was just a few years ago, a few basic hints can help get you started with your own fragrant pots of bean or lentil dishes simmering in the slow cooker or oven. The following site provides a few charts on cooking times for various kinds of beans, yields after cooking etc.
http://whatscookingamerica.net/Vegetables/driedbeantip.htm
I won't repeat all of Cooking America's valuable information, but a few points to emphasize or add:
- The older the beans, the longer they will take to cook. How old are the beans you are buying? Hard to tell, so just try to rotate your supply. Even older beans will ultimately soften, but this is one of the main reasons why cooking times may vary quite a bit. Older beans will probably benefit from a longer soaking time as well as longer cooking time.
- While you can soak beans overnight (or during the day while at work), I have found the best way for me is to cook the beans for a few minutes and then let them sit for an hour or two before draining and cooking. Which ever way you do the soaking, be sure you use LOTS of water. Beans expand exponentially it seems; if some beans end up not covered with water, they will not soften as much as the others and could be very difficult to cook to a softened stage.
- Draining the beans after soaking is recommended. The reason is that the "flatulence factor" beans comes from oligosaccharides, and many of these will be dissolved in the water you are discarding. Yes, there is some nutrient loss, but the beans will still be a major source of protein, minerals, and fiber; if draining makes them more "socially acceptable," the small reduction in food value is worth it.
- After draining, cook the beans in water or broth that has not been salted or that has acid ingredients like tomato juice--both salt and acid can change the structure of the beans enough to make it difficult or impossible to soften them completely. It can often take only another 30 minutes to an hour of cooking to tenderize the beans enough to add to your favorite recipe. Try doing this precooking before adding beans to the other ingredients for a bean soup or chili, and you will be surprised at how much faster the overall dish will take.
- Lentils and split peas never need pre-soaking and, unless you have had them in the cupboard for a long time, can take as little as 20 to 30 minutes to cook.
- Beans freeze well, and two pounds of beans take little more time to cook than one pound, so get in the habit of cooking up a large batch and freezing those you don't use right away in recipe sized batches, dividing up some of the liquid between all of the beans.
- Your slow cooker is a great way to cook beans. For best results, go back to the manual/recipe book for your specific cooker to find out maximum amounts you can cook and what are the recommended cooking time.
Now for two recipes to venture into the world of beans, peas and lentil cookery.
The first is an easy dish common in many Middle Eastern countries and is thought to be similar to the "pottage" that Jacob used to bargain with Esau in the Old Testament.
The second uses garbanzos or chick peas, a kind of bean we more often think of as something only from a can. However, these are as easily prepared as pinto or navy beans, though they may require a longer cooking time.
Lentils and Rice (Mjadara)
2 c lentils
1 1/2 c rice
salt
8 c water
olive oil
3 large onions, cut in strips
1. Boil the lentils in water until tender, about 20 minutes or so. Add the rice and simmer about 20 minutes. Add salt to taste. (NOTE: If brown rice is used, begin cooking the rice and lentils together, simmering until both are tender.)
2. Meanwhile prepare the onions. Cut each onion in half from top to bottom. Lay each half on a cutting board and slice in thin strips, again from top to bottom.
3. Pour about a quarter inch of olive oil into a large pan and saute the onions very slowly in the oil until they are a deep golden brown.
4. When the rice and lentils are cooked, pour into a casserole dish and spread the onions evenly over the top. If needed, this can be kept warm in a 200 degree oven for up to an hour or so.
Garbanzos and Shells with Spinach
1 T olive oil
1 med onion, finely chopped
1 large clove garlic, minced
1 finely chopped carrot (about 3/4 to 1 cup)
red pepper flakes to taste
1 T tomato paste
2 c garbanzos (use a 15 oz can if you don't have any cooked at home)
liquid from beans plus enough water to make 1 cup
salt to taste (if using canned beans, be very careful not to over-salt)
10 to 16 oz pkg frozen chopped spinach, thawed, including liquid
8 oz pasta shells, cooked and drained
Parmesan--freshly grated if possible
Freshly grated black pepper
1. Saute onion and garlic in oil.
2. Add all remaining ingredients except pasta. Stir until just heated through and taste for seasonings.
3. Fold in pasta shells and serve topped with Parmesan and black pepper to taste.
Monday, September 6, 2010
Refried Beans
For many years after our family developed a taste for all things Mexican, I was still buying canned refried beans, thinking this is one of those things that would be just too hard to make at home.
What a mistake. These are among the easiest of all foods to make "from scratch," especially if you cook dried beans for other dishes.
Traditionally, refried beans are made from either black or pinto beans, but other beans can be substituted. I often cook a two pound package of dried beans all at once, ready for a variety of recipes. While I often freeze part of the batch, I still find myself at times with another couple of cups of beans in the fridge needing to be used up...perfect for making into refried beans.
The nice thing about frijoles refritos is that you can make a couple of cups or a couple of quarts, depending on what you have available. They can be used as a side dish, just as Mexican restaurants serve them. Toast some corn tortillas in the microwave or oven or cut up some apple wedges or carrot sticks and the beans become a healthy after school snack. Roll them into a soft tortilla, corn or flour, with cheese, salsa and whatever add-ons you want for classic bean burritos or use them as a filling for bean enchiladas.
Today I had a supply of black, pinto, and kidney beans I had cooked for Saturday's soup. Now there were four cups left, along with everything else needed for a good batch of refried beans. Some of these became the main dish for lunch, fresh salsa stirred in and crisped tortillas and apple wedges for dippers--a well-balanced meal with little preparation. The rest of the frijoles refritos are tucked in the freezer for a quick dip whenever drop in company arrives.
Following is the method for making refried beans. Just about every ingredient listed can be varied according to your own tastes and the amount of beans you will be cooking. Just a few things to keep in mind:
Refried Beans
Canola or olive oil
Cooked dried beans and liquid
For every 2 cups of beans, use approximately the following amounts:
2-3 T diced onion
2-4 cloves minced garlic
1 t cumin
1 T cider or wine vinegar
(optional) jalapeno, chile, or bell peppers--to taste
(optional) chili powder--to taste
salt to taste
1. Put enough oil in the bottom of a large heavy pan to barely cover the surface. Add the onions and cook on medium until just translucent.
2 Turn heat to medium high and stir in the beans and a tablespoon or so of the bean liquid for each cup of beans. Using a potato masher or heavy spatula, mash the beans well, stirring as you do so.
3. Add in the remaining ingredients and stir. Allow the beans to cook a few minutes and then stir. A slight crust will have begin to form and should be stirred into the beans.
4. Add more liquid as needed and continue to cook for several minutes, until flavors are well blended.
NOTE: Canned beans may be substituted in this recipe, but the liquid may be very salty, so you may want to use water as the liquid rather than the bean liquid.
Serving suggestions: Salsa, grated cheese, and/or yogurt (or sour cream) may be stirred into the beans for using as a dip or as a side dish with other Mexican foods.
Toasted Tortillas
These are a very simple and very healthy crunchy snack for dipping in refried beans, salsa, etc.
They work best with a microwave that has a revolving plate, to be sure they cook evenly.
Place six corn tortillas in the microwave, directly on the microwave tray. Cook on high for about three minutes. Turn the tortillas and continue cooking for another two to three minutes, until they are crisp and just starting to brown slightly. You may want to turn once or twice more. Be sure to watch so they do not burn.
If desired, these can be seasoned with seasoning salt, garlic salt, etc. after the first turning.
Ready to eat as soon as cool.
Experiment with your microwave and you will find the right time for two to seven or eight tortillas. You can also cut the tortillas in wedges and spread across the microwave tray, for "baked" tortilla chips. If you have good corn tortillas, these will be far better tasting than any "baked" chips you can buy--and a lot cheaper as well!
What a mistake. These are among the easiest of all foods to make "from scratch," especially if you cook dried beans for other dishes.
Traditionally, refried beans are made from either black or pinto beans, but other beans can be substituted. I often cook a two pound package of dried beans all at once, ready for a variety of recipes. While I often freeze part of the batch, I still find myself at times with another couple of cups of beans in the fridge needing to be used up...perfect for making into refried beans.
The nice thing about frijoles refritos is that you can make a couple of cups or a couple of quarts, depending on what you have available. They can be used as a side dish, just as Mexican restaurants serve them. Toast some corn tortillas in the microwave or oven or cut up some apple wedges or carrot sticks and the beans become a healthy after school snack. Roll them into a soft tortilla, corn or flour, with cheese, salsa and whatever add-ons you want for classic bean burritos or use them as a filling for bean enchiladas.
Today I had a supply of black, pinto, and kidney beans I had cooked for Saturday's soup. Now there were four cups left, along with everything else needed for a good batch of refried beans. Some of these became the main dish for lunch, fresh salsa stirred in and crisped tortillas and apple wedges for dippers--a well-balanced meal with little preparation. The rest of the frijoles refritos are tucked in the freezer for a quick dip whenever drop in company arrives.
Following is the method for making refried beans. Just about every ingredient listed can be varied according to your own tastes and the amount of beans you will be cooking. Just a few things to keep in mind:
- The best pan for making these is your favorite cast iron skillet, but any heavy pan that doesn't stick easily will do.
- Remember that the beans will thicken appreciably as they cool, so keep them a little soupier while preparing. If they do thicken too much, you can always add a little more water, bean liquid, or even some salsa.
- Refried beans can be frozen, but some seasonings may intensify or weaken with freezing. Just taste again when you thaw and reheat them and adjust accordingly.
Refried Beans
Canola or olive oil
Cooked dried beans and liquid
For every 2 cups of beans, use approximately the following amounts:
2-3 T diced onion
2-4 cloves minced garlic
1 t cumin
1 T cider or wine vinegar
(optional) jalapeno, chile, or bell peppers--to taste
(optional) chili powder--to taste
salt to taste
1. Put enough oil in the bottom of a large heavy pan to barely cover the surface. Add the onions and cook on medium until just translucent.
2 Turn heat to medium high and stir in the beans and a tablespoon or so of the bean liquid for each cup of beans. Using a potato masher or heavy spatula, mash the beans well, stirring as you do so.
3. Add in the remaining ingredients and stir. Allow the beans to cook a few minutes and then stir. A slight crust will have begin to form and should be stirred into the beans.
4. Add more liquid as needed and continue to cook for several minutes, until flavors are well blended.
NOTE: Canned beans may be substituted in this recipe, but the liquid may be very salty, so you may want to use water as the liquid rather than the bean liquid.
Serving suggestions: Salsa, grated cheese, and/or yogurt (or sour cream) may be stirred into the beans for using as a dip or as a side dish with other Mexican foods.
Toasted Tortillas
These are a very simple and very healthy crunchy snack for dipping in refried beans, salsa, etc.
They work best with a microwave that has a revolving plate, to be sure they cook evenly.
Place six corn tortillas in the microwave, directly on the microwave tray. Cook on high for about three minutes. Turn the tortillas and continue cooking for another two to three minutes, until they are crisp and just starting to brown slightly. You may want to turn once or twice more. Be sure to watch so they do not burn.
If desired, these can be seasoned with seasoning salt, garlic salt, etc. after the first turning.
Ready to eat as soon as cool.
Experiment with your microwave and you will find the right time for two to seven or eight tortillas. You can also cut the tortillas in wedges and spread across the microwave tray, for "baked" tortilla chips. If you have good corn tortillas, these will be far better tasting than any "baked" chips you can buy--and a lot cheaper as well!
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