Ready to Eat – Food Storage Beans

Turn your Food Storage Beans into Convenience Foods

Many meals from beans can be made in 30 minutes or less, if you take some time to prepare the beans. The following methods can be used:

Commercially Canned Beans Home canned beans using a pressure canner – see instructions below Cooked beans – stored in refrigerator up to 1 week or in 2-cup portions in zip-loc

bags in the freezer for up to 6 months. Flatten and stack bags to save space. Sprouted beans stored in refrigerator up to 1 week or in 2-cup portions in zip-loc

bags in freezer for up to 6 months. (Sprouted beans cook in only 20-30 minutes) Grind beans into flour. Store different types of bean flour in mason jars. Prolong

shelf life by putting jars in refrigerator, freezer, or vacuum sealing.

Pressure Canning

Dried bean can be pressure cooked before hand for convenience in food preparation. I have seen dried beans placed in a jar with water and pressure cooked immediately. However, this method is not recommended because the beans will still cause gas problems. It is better to soak the beans for 12-18 hours before processing. Discard the original soak water and replace with new water before processing. This will cut down the amount of gas problems caused from the beans.

I have seen two different methods for canning beans. Both work well, but you may find that you have a preference for one or the other.

Method 1 - Soak beans in Canning Jars: The night before processing, have clean pint jars and lids ready to go

Wash and sort the beansPlace ½ - 2/3 cup beans in each pint jarFill jars with water and cover them with a towel overnight

If you use 115 F water, the sprouting process will be initiated and gas problems will be reduced even further. Place jars in dehydrator or on a heating pad to keep 115 degrees during the soak process

In the morning, empty the water from the jars and refill with hot water to leave one inch head space. You may need to adjust some beans

Add ½ tsp salt to each jarWipe rims of jar and place a lid on each jar according to the manufacture’s

instructions.

Place the jars in the canner and process at 13 lbs pressure for 75 Minutes (Pressure given is for Utah, lower elevations can be processed at 11-12 lbs pressure)

After jars are cool, wipe down, label and put them on your shelf

Method 2 - Pre-soak and pre-cook beans in stock pot before filling jars:

Cover washed, sorted beans with cold water in a large stock pot, or even in your pressure cooker/canner. Let stand for 12-18 hours in a cool place. Drain and rinse. After rinsing, put beans back in pan and cover with new water. Boil 15-30 minutes. Pack beans into hot jars, leaving 1-inch head space. Add ½ tsp salt to each pint or 1 tsp salt to each quart.

Cover beans with cooking water, leaving 1-inch head space. Remove air bubbles. Adjust caps. Process pints 75 minutes and quarts 90 minutes at 13 lbs pressure. Pressure given is for Utah, lover elevations can be processed at 11-12 lbs pressure, check with your County Extension agent if you have questions.)

Cooking and Freezing

It is also possible to freeze beans after cooking for convenient preparation. Some people have complained that this method yields mushy beans. Others have enjoyed using this method. You can experiment and decide what you like best.

Wash and sort beans. Place 1 cup beans in quart jar or large container. Soak beans in 3 times the amount of pure water.

Soak for 12-18 hours. Drain and rinse Sprout beans for 2-3 days if desired (This will increase enzymes and

nutritional value or use soak method above at 115 F)Cook beans on low in crock-pot for 4-6 hours until tenderLadle into 2-cup freezer containers or zip loc baggies. Store in freezer.

Use within 6 months

Why Should I Sprout my Beans? The following information is an excerpt from Jack Tips, CCN, “The Pro-Vita Plan for Optimal Nutrition”.

“Some protein foods and some vegetables become starches when cooked for an extended period of time or at high temperatures, particularly above 200 degrees F. These foods include beans, corn and peas. Although dry or sprouted beans and peas are proteins, they become starches when cooked.

For beans to retain their excellent protein values, soak them, allow them to begin to sprout, then slowly cook them below 200 degrees F. A crock pot works well for this

process. By cooking beans this way, a small portion of beans ma be included in a protein meal and not interfere with digestion. Otherwise, use beans away from the protein meal.”

Sprouting Beans:

Use organic beans that are fresh (this current season’s crop), if possible. Wash the beans to clean away dirt. Pick out any rocks, shriveled or damaged beans. Soak the beans overnight in a stainless steel or glass container. Use three times their volume of pure water.

The following morning, pour off the water into another container and refrigerate if you would like to use the soak water later to cook beans in. (Boil this water for 12 minutes before cooking the beans to destroy any bacteria that might be present) Spread the beans on a terry cloth towel and cover with an additional towel to keep them moist. Keep them damp for two days. To avoid molds, you may need to rinse them once or twice. Sprout the beans until a tiny white nub shows on 10% of the beans. This usually occurs within two days. Do not sprout any further. Then they are ready to cook without boiling. When the beans are cooked, no one will be able to visually tell that they were sprouted. Sprouting increases the beans’ nutritional value greatly.

Cook the beans, (below the boiling point – 190 F) in the soak water or pure water until soft. Good quality beans (a current crop) will cook in approximately one hour. Keep an eye on them so you don’t overcook. Season as you like with vegetables, bouillon, garlic, bay leaf, chili, herbs, or peppers) Epazote is an herb used by the Mayan Indians to make the beans easier to digest.

Beans prepared in this manner have a wonderful, chewy texture; excellent flavor; are easily digested; and do not cause intestinal gas. They provide wonderful proteins and cell-scrubbing minerals.

If this method of cooking beans is too time consuming for you, just boil the beans as usual and use them as complex carbohydrates away from protein meals. Add the herb epazote for easier digestion. As carbohydrates, the bean will not build the degree of health that they can as proteins. But boiled beans work well for supper time carbohydrates with tacos, for example.

Grinding Beans into Flour

Dry beans can be ground to a fine flour using a hand grinder for small quantities, or electric mills for larger quantities. Bean flour will store up to 6 months on the shelf and1 year under refrigeration. There are at least two electric grinders that are guaranteed to grind beans into flour. They are K-Tec Kitchen Mill and the Magic Mill. You can ask the manufacturer of your grinder if it can grind beans.

Sort beans to remove dirty beans or rock pieces before grinding. Set mill to grind on medium-fine. The resulting flour should be as fine as the wheat flour used in baking breads and cookies. It is a good idea to stir beans while they go into the grinding chamber to keep them from getting stuck. After grinding beans, you can run 1 cup of dry grain through the mill to clean out internal parts. Store flour in an airtight container.

Beans ground to a fine flour can be added in small quantities to nearly everything you cook. Bean flours can be used in baked good made from your regular recipes in combination with other flours, or as cream soups, sauces, dips, or in loaves, patties or casseroles. When added to boiling water, bean flours thicken in only 1 minute. They are ready to eat in 3 minutes. Bean flours added to baked good increase vitamins and minerals and provide a source of complete protein. .

Refried Bean Recipes

Refried Beans/ Bean Dip: I have found 3 similar recipes for bean dip. Experiment with the combinations and choose your preference

Recipe #1 Recipe #2 Recipe #3

1 pint pinto beans 1 pint pinto beans 1 pint pinto beansOlive oil 2 TB salsa 1/3 cup chopped onionCumin 1 tsp cumin ½ tsp minced garlicChili powder 1 tsp onion powder garlic powder to tasteSeasoning Salt 1 tsp chili powder cayenne pepper to taste

½ tsp Tabasco sauce black pepper to taste

For recipe #3 – steam fry onions and garlic before adding to salsa. Puree pinto beans in food processor or blender. Pour pureed beans into the skillet. Stir beans constantly on low to medium heat until thickened; season while cooking. Serve hot with vegetables.

When making a cold bean dip. Simply put beans and seasonings in blender and puree mixture. Or just put the beans and seasoning in a bowl and mash with a fork. Get your children involved. This is an easy and delicious bean dip.

Recipe #4 – Refried beans from bean flour

2 ½ cups water Instant Refried Bean Mix½ - ¾ tsp salt 1 1./2 cup pinto or black bean flourTiny pinch of garlic powder 1 ½ tsp chili powder¾ cup pinto or black bean flour 1/8 tsp garlic powder¼ tsp cumin ½ tsp cumin½ tsp child powder 1 tsp salt

1 tsp minced onion (optional)Use ¾ cup mix to 2 ½ cups water

Bring water to boil in a small saucepan. Whisk in dry ingredients. Cook, while stirring, over medium heat for 1 minute, until mixture thickens. Reduce heat to low, cover pan and cook for 4 minutes. Add ½ cup Picante sauce (to taste) if desired. Mixture thickens as it cools.

Hummus (I found two great recipes for Hummus and a couple recipes for a Garbanzo bean spread – you can experiment with both and come up with your favorite combination)

Recipe #1 Recipe #2

1 cup dried chick peas (garbanzo beans) 1 pint garbanzo beans (drained)Juice of 2-3 lemons Juice of 1 lemon½ cup tahini (sesame tahini) 1/8 – ¼ cup raw tahini3 TB extra-virgin olive oil 2-3 TB olive oil6 cloves garlic, minced Real Salt to taste¼ tsp ground cumin ½ - 1 tsp Garlic Herb Bread ¾ tsp salt, plus more to taste Seasoning (Spice Hunter)Warm pita bread, cut into triangles ½ - 1 tsp cumin

“Zip” to taste (Spice Hunter)

For Dry garbanzo beans: Rinse chick peas and throw out the damaged ones. Place in a bowl and cover with water, soak for about 3 hours. Drain chick peas and place in saucepan with water to cover by 2 inches. Bring to a boil, reduce the heat to low and simmer, uncovered, until the skins begin to crack and the chick peas are tender, 45-60 minutes. Drain, reserving the cooking liquid.

In a food processor, fitted with a metal blade or in a blender, combine the cooked chick peas, lemon juice, tahini, 2 TB of reserved cooking liquid, olive oil, garlic, cumin, and salt. Process until a soft, creamy paste forms, adding a little more cooking liquid if needed. Taste and add more lemon juice and salt as needed.

Serve with warmed pita bread for dipping or fresh vegetables. Serves 6.

Garbanzo Spread

2 cups sprouted, cooked or raw Garbanzo beans1 medium onion, chopped2 TB dried parsley1 tsp real salt1 tsp corianderDash cayenne or chili powder¼ cup water

Blend all in blender until smooth. Spread on tortillas, topped with alfalfa sprouts, or eat with vegetables.

Zippy Garbanzo Spread

4 cups sprouted, cooked Garbanzo beans3 TB tahini3 lemons or limes5-6 cloves garlic, pressed1 medium onion, chopped 2 TB dried parsleyDash of cumin1 tsp REALSALT1 tsp corianderDash cayenne or chili powder or Spice Hunter’s “Zip”¼ cup water

Blend all in blender until smooth. Spread on tortillas, topped with alfalfa sprouts, or eat with vegetables.

Bean Loaf or Bean Burgers

Black Bean Burgers (adapted from Epicurious.com)

3 cups black beans, pre-cooked and prepared to use½ cup dry bread crumbs2 TB plus ½ cup chunky salsa for topping1 tsp cumin1 tsp onion powder1 tsp chili powder½ tsp Tabasco sauce

Prepare the beans, if using dry. Drain liquid from cans or prepared beans. Mash beans, add other ingredients mixing well. Form into patties and cook on a skillet over the stove in a little oil or on the grill. Be careful when flipping so they won’t fall apart. Cook on a grill over low heat for 3 minutes on each side until they develop the crust you want. Top with salsa or other toppings. Enjoy!

Super Bean Loaf (ingredients combine to provide a complete protein)

2 cups sprouted and cooked beans (on low heat)1 onion, chopped3 cloves garlic, minced1 TB sesame oil¼ cup tahini½ cup cashews2 medium carrots, grated2 eggs, beaten1 teaspoon each basil, oregano, thyme¼ tsp marjoram1/8 tsp cayenne½ tsp sea salt2 tsp tamari

Saute onion and garlic in oil. Combine all ingredients and place into oiled loaf pan, patting gently. Bake at 350 F for 30

minutes. Serve with steamed vegetables.

Add beans to salads to increase protein

Mexican Bean Salad

2 pints black beans, rinsed and drained4 cups cold cooked rice2 cups chopped tomato¼ cup chopped celery½ cup green onions

Dressing: 1 TB olive oil, ¼ cup lime juice, minced garlic, salt, hot pepper sauce to taste

This is a great dressing you may enjoy on any salad.

Balsamic Vinaigrette

¼ to 1/3 cup balsamic vinegar1 tsp Dijon style mustard½ tsp freshly ground pepper¼ tsp salt¼ tsp sugar¼ cup olive oil1 shallot, peeled and finely minced

Put vinegar, mustard, pepper, salt and sugar in a non-reactive bowl. Whisk to combine. Add olive oil in a steady stream, whisking all the while. Whisk until emulsified. Stir in the shallot. Adjust seasoning. At this time you may add freshly chopped herbs of your choice, if desired. Store in the refrigerator in a non-reactive container with a tight fitting lid. Bring to room temperature before using. Shake before serving.

Beans in Casseroles or Enchiladas

Mexican Casserole

2 cups cooked rice2 cups corn, fresh or frozen1 onion, chopped1 red bell pepper, chopped1 pint black beans, drained and rinsed1 pint pinto beans, drained and rinsed1 ½ cups fresh salsa1 TB chili powder

Combine all ingredients into casserole dish and cover. Bake for 45 minutes at 350 degrees.

Enchilada Sauce (with bean flour)

¼ cup flour or ¼ cup white bean flour1 TB dried onions1 8 oz can tomato sauce3 cans water½ tsp cumin1 tsp chili powder2 chicken bouillon cubes1/8 tsp garlic powder¼ tsp salt and pepper

Bring to boil and simmer for 1 hour, stirring occasionally

Burrito Enchiladas

10-12 tortillas5 cups creamed beans (recipe above)4 cups cooked rice1 onion, chopped¼ cup water with favorite bouillon to taste1 bunch green onions, chopped1 cup fresh or frozen corn kernelsSalsaGuacamoleRed or white enchilada sauce

Saute onion in broth and set aside. Pour 2 cups enchilada sauce into bottom of casserole dish. Spread beans, rice and onions down the center of each tortilla. Roll and place seam side down in dish. Pour remaining sauce over tortillas. Sprinkle with green onions and corn. Cover with foil and bake at 350 degrees for 45 minutes. Garnish with salsa and guacamole.

Bean Soups

Vegetarian Chili (ingredients combine to provide a complete protein)

1 medium onion, chopped6 cloves garlic, minces2 TB sesame oil1 cup black beans, soaked and sprouted½ cup kidney beans, soaked and sprouted½ cup millet, soaked and sprouted1 green pepper2 carrots, chopped¼ cup sunflower seeds2 cups cauliflower, chopped3-5 tomatoes, chopped1 bay leaf2 TB chili powder2 TB cumin1 tsp each basil and oregano¼ tsp each marjoram and cayenne1 tsp salt1 fresh jalapeño pepper, chopped, seedless

Saute onion and garlic in oil. Add black beans, 5 cups of water and bay leaf. Bring to a boil. Reduce the heat and simmer for 1 hour. Bring to boil again, add kidney beans and spices, and cook for 1 hour more. Make sure the beans are almost tender, then add uncooked millet, seeds and vegetables. Cook ½ hour. Taste and adjust seasonings. Add more water to reach desired consistency.

Creamed Beans

4 cups dried beans (pinto, black, navy, red)Enough water to cover beans (at least 2 inches)1 large onion or 2 medium onions, chopped2-5 TB fresh garlic, minced1-2 tsp sea salt1 herb bouquet made from parsley, thyme, rosemary and bay leaves

Soak your choice of beans overnight, then drain and rinse. Sprout beans if desired. Place beans in slow cooker with onions, herbs, and garlic. Cover with water by at least 2 inches. Cook for 8 hours, adding water as necessary. After beans are cooked remove herb bouquet, pour off any remaining water and reserve for blending. Place half the beans in a blender and blend until smooth. Add reserved water as needed. Return blended beans to slow cooker and mix well. You can blend all beans if you want them 100% creamy

3-minute “Cream of Chicken Soup

6 cups boiling water1 cup fine white bean flour2 TB Chicken or Vegetable soup base1 cup diced chicken pieces (optional)

In a medium saucepan over medium heat, whisk bean flour into foiling water and add base. Stir and cook 3 minutes. Blend for 1-2 minutes. Add chicken, if desired. Serves 3-4

Black Bean Soup

2 ½ cups dried black beans (1 lb)6-7 cups water1 cup green and red peppers, chopped3 cloves garlic, crushed1 ½ tsp REALSALT1 onion1 cup coconut or almond milkAvocado, Tomatoes (chopped) for garnishTortillas strips

Soak beans overnight, drain. Sprout if desired. Cover with water and add garlic, peppers and onion. Cook until soft. Do not undercook. Blend the beans in blender with the cooking water and return to pot. Add salt and coconut or almond milk. Serve garnished with avocados, tomatoes and tortillas.

Black Bean Mexican Stew

3 cups water combined with favorite bouillon to taste1 medium onion, chopped1 cup corn, (fresh or frozen)1 zucchini, chopped1 TB fresh garlic, minced1 red bell pepper, chopped1 4-oz can chopped green chilies1 TB chili powder1 tsp ground cumin1 tsp marjoram (optional)2 pints canned black beans1 quart canned chopped tomatoes (2 15-oz cans)2/3 cup pearled barley½ cup cilantro, chopped¼ tsp sea salt1 avocado, chunked (for garnish)

Add broth, onion, corn, zucchini, garlic, red bell pepper, chilies, chili powder,

cumin, marjoram to large fry pan and sauté for 5 minutes. Add beans, tomatoes, barley, and salt. Bring to a boil. Reduce heat, then cover and simmer for 40 minutes. Stir in cilantro and serve.

Thick Puree of White Bean Soup (freeze ahead and enjoy a quick meal)

2 lb dried white beans, washed and picked over2 onions, chopped3 large cloves garlic, minced7 cups water1 bay leaf2 sprigs parsley1 whole leave swiss chard, sliced crosswiseReal Salt or Bragg Liquid AminosBlack Pepper, freshly ground

Soak beans 24 hours, in three times their volume of pure water, and drain. Steam-fry onions and one clove garlic until onions are tender. Put in large pot with 7 cups water, add drained beans, remaining garlic, bay leaf, parsley, and chard, and bring to a boil. Reduce heat, cover and simmer 1 hour. Add salt and continue to simmer until beans are tender. Remove bay leaf and parsley. Puree soup in batches in blender. Return to pot and adjust seasonings. This can be frozen.