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Bean Recipes

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Vegetarian Basque Soup

  • 1 pound dry white limas (baby or large)
  • 1 cup chopped onion
  • 1 1/2 cups chopped celery
  • 1/4 cup butter or m?argarine
  • 1/4 cup flour
  • 1/8 teaspoon pepper
  • 1/2 teaspoon salt
  • 3 cups milk
  • 1 can (16-oz.) tomatoes
  • 1 can (16-oz.) whole kernel corn
  • 1/4 pound Monterey Jack cheese or sharp Cheddar

Boil beans for two to three minutes. Remove from heat and soak beans for at least one hour. Drain. In large kettle, cook beans in 6 to 8 cups hot water. Cook until tender – about 1 hour. Don’t drain. Meanwhile, cook onion and celery briefly in butter in a 1-1/2 quart saucepan. Blend in flour, salt and pepper. Stir in milk and bring mixture to boil. Add to beans and their liquid, along with remaining ingredients. Heat all to boiling. For extra zip, add a few dashes of bottled hot sauce. Makes 12 generous servings.

Nutritional Information per Serving:

Calories-256, (From Fat-23%), Protein-15g, Carbohydrate-36g, Fat -7g, Sodium-362 mg,Potassium-767 mg, Dietary Fiber-8g, Calcium-158 mg, Iron-3mg, Vitamin A-569 iu, Vitamin C-11 mg, Cholesterol-18 mg

Dinner Style Baked Beans with Bacon

  • 4 cups dry great Northern beans
  • 1 pound bacon, sliced into thin strips
  • 3 onions, cut into small dice
  • 1 cup dark corn syrup
  • 1 cup mustard
  • 1 cup Worcestershire sauce
  • 1 cup ketchup
  • 1 cup tomato puree
  • 1 tablespoon salt
  • 1/2 teaspoon pepper

Place beans in a large pot, bring to boil and cook for five minutes. Drain and discard liquid. Cook the bacon in a large pan over medium heat until crisp. Transfer the bacon to paper towels to drain, reserving the fat. In the same pan, cook the onions in the bacon fat until transparent. In a large bowl, whisk together the corn syrup, mustard, Worcestershire sauce, ketchup, tomato puree, bacon, and onions. Preheat the oven to 3250F. Place the bean mixture in a large Dutch oven. Bake for 2 hours. Season the beans with salt and pepper (do not season before 2 hours). Cover and continue baking for 2 hours longer or until the beans are tender and have absorbed the liquid.

Baby Lima And Whitefish Chowder

  • 1/2 cup dry white baby lima beans
  • 1 tablespoon oil
  • 1/2 tsp salt
  • 3/4 cup each, sliced celery and diced onion
  • 1/2 cup diced green pepper
  • 1/4 cup butter or margarine
  • 1 can (29-oz.) tomatoes, crushed
  • 1 can (141/2-oz.) chicken stock (or two cups homemade chicken or fish stock)
  • 1/2 teaspoon basil, crushed
  • 1/2 pound whitefish fillets, cut into 1-inch cubes Pepper (optional)

Boil beans for two to three minutes. Remove from heat and soak beans for at least one hour. Drain and rinse. In large pot, place soaked beans, 3 cups hot water, oil and 1/2 teaspoon salt. Boil gently with lid tilted 20 to 25 minutes or until beans are tender. Drain and rinse. Sauté celery, onion and green pepper in butter until tender. Add sautéed vegetables, tomatoes, chicken stock and basil to beans. Bring to boil and add whitefish. Cook 10 minutes longer or until fish flakes easily when tested with a fork. Salt and pepper to taste. Makes 6 to 8 servings.

Nutritional Information per Serving:

Calories-172, (From Fat-23%), Protein-12g, Carbohydrate-22g, Fat -5g, Sodium-640mg,Potassium-745 mg, Dietary Fiber-5g, Calcium-61 mg, Iron-2mg, Vitamin A-763 iu, Vitamin C-25 mg, Cholesterol-18 mg.

Texas Blackeye Chili

  • 1 cup dry blackeyes
  • 1 pound ground meat (beef, turkey, moose or caribou)
  • 1 1/2 cups chopped onions
  • 1 1/2 cups diced celery
  • 1 1/2 cups tomato puree
  • 1 to 2 teaspoons chili powder
  • 1 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/8 teaspoon garlic powder

“Hot wash" blackeyes by boiling for 3 to 4 minutes. Discard water. Brown meat, add onions and celery and cook slightly. Add tomato puree, seasonings, and the drained blackeyes with about 1-1/4 cups water. Cook over low heat about one hour or until chili is thick and beans are tender, stirring occasionally. Add water if necessary to maintain desired consistency. By some Texas standards this is a mild chili, if you want it “TEXAS HOT”, use the full measure of chili powder and add hot pepper sauce to taste. Makes 6-8 servings.

Nutritional Information per Serving:

Calories-175, (From Fat-9%), Protein-16 g, Carbohydrate-26 g, Fat -2 g, Sodium-340 mg, Potassium-720 mg, Dietary Fiber-5 g, Calcium-53 mg, Iron-3 mg, Vitamin A-1003 iu, Vitamin C-21 mg, Cholesterol-23 mg.

Bean Meatball Soup

  • 1 pound dry pink or red kidney beans
  • 3/4 cup chopped onion
  • 2 cloves garlic
  • 3/4 cup sliced celery
  • 3/4 cup julienne cut carrots
  • 1 can (14 1/2 -oz.) stewed tomatoes
  • Meatballs (see instructions below)
  • 1 1/2 cups shredded cabbage
  • Salt and pepper
  • 2 tablespoons minced parsley

Boil beans for two to three minutes. Remove from heat and soak for at least one hour. Drain and rinse. Combine beans, 2 quarts fresh water, onion and garlic. Simmer, covered, 1-1/2 hours or until beans are almost tender. Add celery, carrots, stewed tomatoes and meatballs. Simmer 25 minutes. Add cabbage and simmer 5 minutes longer. Salt and pepper to taste. Sprinkle with parsley.

Meatballs

Combine 1 pound ground meat (beef, turkey, moose or caribou), 1/4 cup each minced onion and bread crumbs, 2 tablespoons minced parsley, 1 egg, 1 teaspoon salt, 1/2 teaspoon oregano leaves and 1/8 teaspoon pepper. Shape into 24 meatballs. Brown on all sides in 2 tablespoons oil. Drain excess fat. Chef’s tip: Leftover Bean Meatball Soup may be frozen.

Nutritional Information per serving:

Calories-393, (From Fat-27%), Protein-25g, Carbohydrate-48g, Fat -12g, Sodium-548 mg, Potassium-1235 mg, Dietary Fiber-7g, Calcium-118 mg, Iron-6mg, Vitamin A-3582 iu, Vitamin C-19 mg, Cholesterol-73mg.

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