Super Easy Black Bean Salsa Soup....on a cold winter day!

It is a December day, and although there is no snow outside (yet), a warm and hearty soup is always so very welcome.

Black Bean Salsa Soup:

I have had this recipe for a long time.  I just forgot about it for some reason. However, today I pulled it out and made it really fast.  It uses Food Storage Staples and is almost a convenience food straight from your pantry.

1. I used Black Beans from my Storage.  I cooked them in my Electric Pressure Cooker.  It takes about 30 minutes.

2. The recipe calls for chicken broth.  I used my First Street Chicken Flavored Soup Base.

3.  It also calls for Salsa. Well, I happened to have some of that on hand!  I can my own.

That's it!  Would you like the recipe?  Those who follow the South Beach diet plan may recognize this wonderful little gem.  

Black Bean Salsa Soup (SouthBeachDiet.com)

Ingredients

2 cans black beans, rinsed (I used beans that I have canned or use my pressure cooker)

2 cans of chicken broth (as noted above, I use a soup base)

1-1/2 cups of chunky salsa (I use my canned salsa)

1 can of green chillies (from my pantry)

Directions:

In a blender of food processor place 1 can of black beans, chicken broth, and salsa.  Blend until smooth.  Place mixture into a saucepan with the rest of the beans and chilies.  Mixture will develop into a wonderful creamy soup. Warm on your stove.  Makes about 6 servings.

Top with a dollop of Sour cream and green onion if 'permitted'.  (I broke the rules and put just a little shredded cheddar on top). 

Take away points:

• Use beans from your storage....either ones you have canned or dry beans that can be cooked in either your pressure cooker or in a pan after soaking.  It makes use of of your food storage staples.
• I keep a soup base on hand to use in place of chicken or beef broth.  It is less expensive and takes up a fraction of the space in your pantry.
• Using your canned salsa is a great because you are able to benefit from your efforts at harvest time.
• I figure I made this meal for under $3.00.

Try it!

It's a Matter of....Yummy Bean Sprouts....at home!

Aren't they lovely?  Yes, I am saying "lovely" about Bean Sprouts, but these look and taste great.  I wanted to show you my experiment and slight changes that I made to a method from Rita Bingham's Natural Meals in Minutes.  She gives you directions to use a 2 quart container to sprout with.  For my purposes, that was just too large, so I went looking around my house and found the following items which I used to grow these yummy sprouts.

I used a 1/2 Cup of Mung Beans and soaked them over night.  Can you see how much they expanded over night in this mug? I then found an empty #10 can, a nail, and a large clear disposable cup.

I used the name to puncture holes in the cup for drainage.

Puncture the sides and bottom.

Placed the soaked Mung Beans in the cup and place several layers of a cloth that will protect the beans, but also keep them moist. I think next time I will use Burlap as Ms. Bingham suggests.

Because I was sprouting a smaller amount, I only used a 2.5 pound weight.  This was a little tricky to find something of the weight, that I didn't care if it got wet and could fit in the cup.  Thanks to Rooster Senior, I used some of his nails for his nail gun, put them in a baggie and weighed them on my kitchen scale to calculate how many I needed.  

Layer the beans, cloth, and weight in the cup.  (I also got the cloth wet by running water over the whole unit and let the drainage holes release the excess water.  

I inverted a saucer and placed it at the bottom of the can.  This allows water to run off and reside under the plate.  This could be obtained at the dollar store if you didn't want to use your own dishes.

Place the filled cup into the can.

Here is where you get to make a choice.  You can either rinse the beans 4x/day and then keep them in the dark with a lid. (By the way, keeping them in the dark gives you beautiful white sprouts).

You can also cover them with a towel and drip water on the towel throughout the day and night.  As it is soooooo cold here right now and as one of my neighbors has had a frozen pipe issue, I chose to dripping water method.  

Now can you see why I chose a Clear Cup?  See the thick white sprouts working hard because of the weight on top?  

I could have waited another day to take them out of the cup, but I was just so curious I didn't. They taste wonderful and even Rooster Senior, who doesn't like anything that looks like a pea liked them.  He cautioned me though, only put them in salads or sandwiches.  He said that "if they were cooked, they would be too much like peas", which is a big no-no around here.  I don't think that would be the case, but it is his own reality.  I could also put them in the bread dough if I were baking bread.

If you want to see it in video form....here you go!

I think this experiment was a success, and I will do this again.  I loved the fact that I could do this with things around my home.  Also, I love the fact that I made about 2 cups of Bean Sprouts for pennies.  

Try it!

Award winning.....

I had meant to talk about this 'award' a few months ago, but sometimes 'time' and 'events' just get in the way.  Too often, "food storage" foods are viewed as less in quality, taste, and variety. This just doesn't have to be the case. Here is a case in point.  Our ward/congregation had a Chili cook-off.  This has become quite the competition with some of our neighbors and they guard their Chili recipes quite closely and look forward to competing in this event.

I decided to enter....not because I am the best Chili-maker in the world, but because I wanted to try to make Chili with many of my food storage supplies and use one of my favorite toys.....my electronic pressure cooker.

I cooked some of my dry Kidney Beans in the Pressure Cooker.  It is important to know that I have had these particular beans for several years and they were really hard.  However, in the Pressure Cooker, they came out just great.  I poured them into a strainer so that I could rinse the beans.

I cut up steak....and I really do mean steak. I wanted to win you know!  With the this pressure cooker, you can brown the meat inside on a different setting that does not involve pressure.  I browned the steak with a little Olive Oil and garlic.

I added other shelf-stable ingredients and the beans into the pot with the steak.  Of course, I added seasonings (chili powder, salt, etc to my liking).  I then simmered the Chili in the pressure cooker.  I can, because this device has so many settings....which is a huge selling point for these devices!

What was the result?  An award entitled "What is the secret ingredient?".  Well, I did use some fresh items.  Just before the judging, I put in some freshly chopped Cilantro and squeezed 2 limes into the mix.

If you think about many of your recipes, they do use food storage/shelf stable foods. You can, of course, combine them with fresh ingredients as well.  Also, having good tools like this Cuisinart  Electronic Pressure Cooker also makes using them convenient and reasonable.  Just like with any hobby or interest, having the right tools makes all the difference.  Why would you not infer the same logic with your Food Storage or Emergency planning?

Put on your thinking cap and try using your staples in everyday meals:)

Well....um...what about...um...um.....

(image courtesy of articles.mercola.com)

Alright....you know you have thought about it.......but it is not "lady-like" to say it.  So....I'll say it....  The big question....or hesitation about beans is.....Flatulence.  Some of my favorite people have said they don't store beans or eat them because of this very issue. 

Why are beans associated with Flatulence?  Well, here are some facts from Rita Bingham:

• The raffinose sugars which are contained in beans are the cause.

• These sugars contain 3 or more simple sugars (sucrose contains 2)

• The digestive enzymes in the gastrointestinal tract are not capable of breaking these sugars apart into simple sugars for absorption so they pass into the colon.

• In the lower intestine, the sugars are metabolized by bacteria and form CO2, H, and Methane gas

So, this is the "scientific" response as to why.  Now, let's give you some options to avoid it.

This is Epazote.  Certain herbs have gas-reducing properties, with epazote being one of the most effective.

• Add 2 teaspoons dry or 6 fresh leaves to a pot of beans before cooking.

• Other herbs that reportedly that have gas-reducing properties are bay leaf & cumin.

This is Kombu:   It is a sea vegetable that also works well and has the added advantage of replenishing some of the minerals lost in soaking.

• Add a two-inch strip per one cup of dried beans during cooking.

The next be question may be ...... where do I get these?  I had to look hard for them, but in Utah County, I found them at "Many Lands Market" which is located at 1145 North 500 West, Provo, UT 84604-3335

The Epazote was less than a dollar and the Kombu was nearly $3.50 but had many strips to last you a long time.

Other options:

• Sprouting: USU research stated that germination or sprouting reduces the complex sugars and gas production. Sprout the beans first, and then cook them.

• Discard soaking water: discard the water you soak you beans in prior to cooking.

• Regular Consumption: If you eat beans or start adding Bean flour to things you bake, it helps your body adjust. You may use Bean flour in any recipe calling for flour by replacing up to 25% of the wheat flour with any variety of bean flour.

Now that you are armed ...

with information...... give it a try!

Other options......

Perhaps you already know about soaking beans prior to using them. But there are other options. I will list them below:

1. Overnight soaking: Reportedly beans retain their shape better if you do this. Some individuals suggest that you put in a teaspoon of salt for every 3 cups of water. Other sources suggest that you do not use salt to soak your beans as they reportedly make the skin tough. You get to experiment and decide:) Just an FYI, if you are soaking Garbanzo beans, you need to do this in the refrigerator as they may ferment if you leave them on the counter.

2. Quick soaking: This method requires you to put in 8 cups of water for every pound of beans. Bring the mixture to a boil for a couple of minutes and turn off the heat. Let the beans soak for about 1 hour.

3. Pressure Cooker: There are 2 methods I am familiar with. The first states that you should only fill your pressure cooker to 1/3 of its capacity due to foaming of the beans. There is another option as well. In this second option, you put the beans into a metal bowl, inside of your pressure cooker....with water etc for pressuring as usual. This reportedly helps cut down on the foaming problem. You can always add a tablespoon of oil to cut down on foaming. It takes about 5-7 minutes on average to cook beans this way. Please check the manual to your Pressure cooker for more details.

4. Microwave: Check your manual to learn how to "simmer" the beans in your Microwave. You need a very large container to allow for expansion, foaming, etc.

If you are looking for recipes, do a search. I have found recipes from:

http://www.foodnetwork.com/, http://www.cooks.com/, http://www.justbeanrecipes.com/, www.southernfood.about.com/library/crock/blbean.htm, www.fatfree.com/recipes/beans/, http://www.allrecipes.com/Recipes/Soups-Stews-and-Chili/Beans.../Main.aspx, http://www.beanrecipes.us/   and there are many, many more!

Two books that I recommend are: 

Country Beans is by Rita Bingham...and is full of ideas and recipes. You don't use beans just for soups and stews, and she shows you a variety of ways to use them.

This book by Peggy Layton, entitled "Cookin' with Beans and Rice" is also very helpful.

(Some of the information noted above comes from these two sources).

Another way to cook your beans....when you don't have lots of time.

      

In a previous post I indicated that I am a busy person.  In fact, I think I only know busy people.  So, I will share this and other options that you may try to use your dry beans at home.  As you can see, I am using my Crockpot.  I placed the dry beans inside.

Next I added water.  Always put in at least twice the amount of water than you have beans.  Here, I put in one cup of beans and  a little over 2 cups of water.  Turn the Crockpot on (I chose High because...I was in a hurry...surprise).  I left it going for about 3-4 hours.

Later, I checked to see if the beans were done, and they were.  I then added the rest of the ingredients to make White Bean Chili...which is really good!

Here is the recipe courtesy of the Food Network and Paula Deen:

Cook Time:1 hr 45 min

Level: Easy

Yield: 10 to 15 servings

Ingredients

1 pound dried navy beans

5 cups chicken stock

4 tablespoons (1/2 stick) butter

1 tablespoon minced garlic

3/4 cup diced onion

1 1/2 cups chopped green chiles (fresh or canned)

1 pound boneless, skinless chicken breasts, finely chopped

1 tablespoon ground cumin

1 tablespoon dried oregano

1 to 2 teaspoons ground black pepper

1/2 teaspoon white pepper

Pinch red pepper flakes

1/2 bunch cilantro leaves, chopped

Directions

Rinse beans well, cover with cool water, and soak for 2 hours  (You could soak or use the Crockpot.  My beans were warm and ready to be made into chili directly from the Crockpot). Drain. Put the beans in large pot with the chicken stock and bring to a boil over high heat.

In a saucepan, heat the butter over medium heat. Add the garlic, onion, and chiles and saute for 5 minutes. Add chile mixture to pot with beans. Add the chicken, cumin, oregano, pepper, white pepper, red pepper flakes, and cilantro. Lower the heat to medium and cook, stirring occasionally, for approximately 1 1/2 hours. Serve with cornbread, if desired.

Here is a picture of....dinner.  I made this strictly from my Food Storage supplies.  I had dehydrated Cilantro and all the spices.  I used canned chicken that I had on hand.  I keep butter in my freezer, so I had it all.  I added homemade biscuits, sliced oranges and a drink.  On a cold day, it was wonderful.  My son said it shouldn't be called a chili....because it doesn't look like one.  He said, to him, it was a kind of chicken noodle soup.  So I'm thinking....where are the noodles?

I don't have time.......

"I don't have time......."   We have all had this thought about something or someone at one time or another.  In regard to our focus item this week, I have often thought "I don't have time to think ahead to soak..." or "I don't have time to cook beans.....ever".  Well, with age I hope comes wisdom.  We are about to see.

Hopefully by now you have read the posts that focus on the different types of dry beans that are available.  Please know that this is not an exhaustive list!  The most popular question I have heard next to "I don't know what kind to get" is "What do I do with them?"  Well here is one option.....can them.

If you purchase beans in the can, then this option is one you can really do instead of buying them in cans.  The best part is....it is one of the easiest things to do.  To get started you will certainly need you beans, some salt, water, jars, lids, rings, and your pressure cooker/canner.  If you don't have a Pressure Canner, ask a neighbor or friend to help you.   Here are the steps:

Wash and sort your beans.  Sometimes beans have rocks or small sticks in them.  I use my colander and do this step.

Clean and sterilize your jars and lids.

Set up your jars and place a funnel into the first jar.

For pints, put a 1/2 Cup of dry beans into the jar.  For quarts, use 1 Cup of dry beans.

For pints, put in 1/2 teaspoon of salt.  For quarts, use 1 teaspoon.

Fill up the jar with water.  Leave about 3/4 inch of headspace.  I just put water in until I reach the glass circle that stops the ring when it is screwed on.

Here, you see that I have 4 different types of beans.  That is one of the things that is so great about doing this.  I only can a few jars at a time....as I need them.  I have Black beans, Navy Beans, Pinto Beans, and Kidney Beans that I will be canning in this batch.

Wipe off the top of the jar with a clean cloth.

Place a sterilized lid on the jar.

Next, place the ring on the jar.

Place the jars into your Pressure Canner.  If you have hard water, make sure you put in a few Tablespoons of Vinegar into the water in your Canner.  If you don't, your jars will come out with a hard-water film on the outside of them.  The beans will be fine, your jars will look.....funny.

Here, you can see that I have 7 pints in my canner.  This is equivalent to 7 cans of beans.  Process them for 90 minutes at 15 lbs of pressure. 

After 90 minutes, allow the canner to cool naturally.  Do not rush the cooling process as beans have protein.  You should never rush a canner to cool quickly when canning proteins.  After the cooling process, remove the jars from the Canner. 

Here is a jar of Navy beans.  As you can see, most of them are plump, but some are not.  There is no reason to worry.  After a few days, they all will be plump.

A few additional points:

1. This works with beans that are newly purchased, and beans that have been in storage for many years. The Kidney beans that I canned have been in my storage for over 7 years. If I soak them or slow cook them, they take forever.

2. A pint of beans is equivalent to a 15 oz can of beans that you purchase from the store. You can substitute it in your favorite soup or chili recipe.

3. I don't can batch after batch at one time. I just do one batch, and when they are gone, I do another. This is a great way to use your empty jars during the winter.

4. A can of Kidney beans on Amazon.com costs just about $1.30 a can. This comes out to $.08/ounce. An ounce of dry Kidney beans (same source) is less than half a cent per ounce. This works out to be about a 63% savings.

5. I am a very busy person! So, after work, I will quickly prepare 7 jars (it takes about ~5 minutes), and put them into the Pressure Canner. I set the timer and go about the other million things that I have to do on my list. When the timer goes off (after 90 minutes), I turn them off and usually wait until morning before removing them from the canner.

So, in response to the initial statement about "not having time", you really do have 5 minutes. You really do have 90 minutes while you are watching the Olympics or other primetime shows that you love.

Give it a try!

Good Housekeeping.....and Dried Beans

There is nothing like the Good Housekeeping seal.....right? This is a trusted name in the homemaking and food. So, I thought, what a better source to get information on how to prepare dry beans. I learned something new.....about soft water and high altitude. Watch the video below and learn about these things and more.

February Week #3.....Dry Beans

(image courtesy of http://whatscookingamerica.net)

This "food" comes with some controversy.  Some love dry beans and others either hate them or don't have a clue what to do with them.  This week, I will try to show you various things you can do with them.  They are a very healthy food and traditionally are very inexpensive. 

The LRH has previously shared several posts about dry beans which include varieties, how to cook them, some unique uses, and even some favorite recipes.  Check them out!

http://tinyurl.com/Dry-beans-1

You can purchase dry beans from various sources.  Many local grocery stores carry small 2 lb bags all the way up to 25 pound bags.  Many sources/sites that sell Food Storage also carry a variety to purchase.  Finally, you can get dry beans from our local Lindon Home Storage Center. 

Beans from A-Z......

"What kind of beans are there?"

"I can only think of 2 or 3 types?"

I have heard this from several people. They only can think of possibly 3 types of beans. Below are different types of beans and how you might use them. This is not an exhaustive list, however, take a minute and be amazed at the variety that is available. Let's start with our first candidate...



Aduki Beans:

•A small, dark red bean that holds its color well when cooked, the Adzuki is sweet and easier to digest than most other beans.
•Adzuki beans are good for sprouting and popular in Asian cuisine because of their compatibility with rice.






Anasazi Beans


•1 cup of dried anasazi beans yields approximately 2 1/2 cups of cooked beans.
•Anasazi beans can be used in recipes calling for pinto beans.

Appaloosa Beans

•A hybrid bean from the American Southwest, its brownish-black and white markings resemble those of an Appaloosa pony.
• Their flavor is similar to the black bean, only more intense and earthy, and can be used as a substitute for black beans in chilli's and dips.
•Appaloosas can themselves be substituted with Black beans or Pinto beans.

Baby Lima Beans

•Flat-shaped, white-colored beans
•Smooth, creamy texture
•Popular as a side dish or added to soups and casseroles

Black Beans

•Medium-sized, black-skinned ovals
•Also called Turtle bean
•A favorite in South and Central American and Caribbean cuisine
•Cooking Time: 1 to 1 1/2 hours







Blackeye

•Medium-sized, oval-shaped, with black dot on white colored skin
•Distinct, savory flavor and light, smooth texture
•Also called black-eyed pea
•Popular in Southern cooking in recipes such as Hoppin' John, traditionally served in the South on New Year's Day to bring luck
•Cooking Time: 30 minutes to 1 hour





Garbanzo Beans
•Round, medium-sized, beige color
•Nut-like flavor and firm texture
•Also called chickpea
•Popular in soups and salads; main ingredient in Middle Eastern dishes hummus and falafel
•Cooking Time: 1 to 1 1/2 hours

Great Northern
•Medium-sized, white oval
•Belongs with the White bean or Haricot bean family
•Often used in soups, stews and Cassoulet
•Cooking Time: 45 to 60 minutes

Lentils:

Black Beluga, Brown, French Green, Petite Golden, Red
•All legumes are seeds that grow within pods. Lentils are shaped like a lens. In fact, lens is the Latin word for lentil. The size and appearance of lentils varies depending on the variety.
•Cook quickly, 1 ½ C liquid for each C. Cooking time: 30-45 minutes

Mung Beans

•Mung beans can range in color from greenish-brown to yellow to black and have a delicate sweet flavor.
•In China, Mung beans are used primarily for sprouts but are also ground into flour and used to make bean thread noodles.
•They need no pre-soaking, cook quickly, and are easier to digest than most other beans because they contain very low levels of oligosaccharides, the substance in beans that causes flatulence.






Navy Beans

•Small white ovals
•Belongs to the White bean or Haricot bean family
•Often used in baked beans, soups and salads
•Cooking Time: 1 1/2 to 2 hours






Pink Beans

•Small, pale, pink-colored
•Turns reddish brown when cooked
•Often used in South American recipes and "Old West" recipes like chili
•Cooking Time: 1 hour






Pinto Beans

•Medium-sized, mottled beige and brown ovals
•When cooked, loses mottling and turns brown
•Staple in Latino cooking
•Often found, whole or refried, in favorites like burritos and tacos
•Cooking Time: 1 1/2 to 2 hours






Red Kidney Beans

•Large, deep reddish-brown and kidney-shaped
•Famous in Red Beans and Rice
•Popular in chili, soups and salads
•Cooking Time: 1 1/2 to 2 hours





Soybeans

• Soybeans are the single most economically important bean in the world. They have the highest protein content and are an important oil seed.
  •They must be protected from oxygen if it is to be stored for a longer period than one year. As soybeans, by themselves have a flavor that not everyone can appreciate, they are rarely eaten by themselves but are made into other foods such as TVP, soy milk, tofu, tempeh, minse, soysauce, natto, sprouts and other foods.

Again, these are just a few types to try. Beans store well, and cooked beans can be used in place of oil to reduce the fat in baking and increase fiber. They can be ground and used as flour in breads etc, as well as to use to thicken sauces and soups. You can also sprout them if you store some without oxygen absorbers. More about sprouting later.

(Source: Dry Bean Council of America)