Category Archives: beans

Bean Soup under Pressure

Who says you have to presoak beans and then slow cook them half a day to have delicious bean soup? That’s not the hasty tasty meals way. You can have bean soup in about an hour if you use your pressure cooker. Also, if you use a small bean (navy, Anasazi, pink, etc) there’s no need to soak first.

Here’s my recipe, inspired by my friend Beverly Summitt who first introduced me to navy bean soup years ago, for bean soup in a pressure cooker.

RECIPE

100_1376Bean Soup Under Pressure

Ingredients:

  • 1 pound navy beans, rinsed
  • ¼ pound smoked pork or ham
  • 1 onion, chopped
  • 3 ribs celery, chopped
  • 1 clove garlic, chopped
  • 1 carrot, shredded or thinly sliced
  • 1 potato, peeled and diced
  • 2 quarts water
  • 1 Tbsp. salt (I use pink Himalayan)
  • ¼ tsp. cayenne pepper (or more if you like a little heat)
  • 1 bay leaf
  • nonstick cooking spray

Directions:

  1. Spray bottom of pressure cooker pot with nonstick cooking spray and place over burner set to medium heat.
  2. Saute onions, celery, carrot, and potato.
  3. Stir in garlic and pork.
  4. Add beans, salt, pepper, bay leaf, and water. Close lid.
  5. Bring to pressure. (It takes a while to bring ½ gallon of water to a boil, so be patient)
  6. Once indicator jiggles, time for 40 minutes for a 10 psi cooker or 35 minutes for a 15 psi cooker.*
  7. When time is up, remove pot from the burner and allow the pressure to drop on its own. This can take about 15 minutes.
  8. Carefully open pressure cooker, remove bay leave, and serve. For extra thick soup, blend or mash two cups of the soup mixture and stir it back in.

*Check your manufacturer’s information for pressure rating. Most cookers are 15 psi.

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BBQ Beef & Beans

Here’s an easy, nutritious way to stretch a buck: BBQ Beef and Beans. I modified the recipe I got from my friend Chef Gary. If you take a little help from the grocery store (canned beans, rinsed and drained, and jarred barbecue sauce of your choice), you need only ten minutes to get this into the slow cooker. This is one of my favorites to take to a potluck dinner.

RECIPE

HASTY TASTY BBQ BEEF AND BEANS

I use the stainless steel Gourmet Slo-cooker by Americraft so everything is done in one pot. If you use a crockery slow cooker, you will need a skillet to brown your meat and onions.

Ingredients:

  • 1 pound chuck, cubed
  • 1 cup chopped onions
  • 4 cans beans (your choice of type. I like variety so I mix 4 kinds of beans)
  • 12 ounces prepared barbecue sauce (avoid varieties containing high fructose corn syrup)
  • nonstick cooking spray

Directions:

  1. Spray skillet or pan with nonstick cooking spray. Salt and pepper the cubed chuck, add it to the skillet, cover, and brown over low heat.
  2. Open canned beans and drain, rinsing with cold water. Set aside.
  3. Add chopped onion to the browned chuck. Adjust heat to medium. Do not cover. Cook until all liquid has evaporated (about two minutes).
  4. In slow cooker pan or Crock-pot, add meat and onions. Slowly stir in the rinsed beans.
  5. Add barbecue sauce. Stir to combine. Cover and cook over low heat for at least four hours. Use lowest possible setting because all the food is cooked. Your only concern is infusing flavor.
  6. Serve warm.

Yield: 5 pints

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Enjoy either as a side or main dish. Remember, beans are a great source of fiber and nutrition yet without the saturated fat of meat.

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Pasta e Fagioli

Pasta e Fagioli

Pasta e Fagioli

Not only is pasta e fagioli hasty and tasty, it’s inexpensive and healthful.  Also known as pasta fazool, this dish provides plenty of protein and fiber because it contains beans, vegetables, and whole wheat pasta. The tomatoes and Italian seasonings give it great flavor. Try this dish for your next meat-free meal.

RECIPE

PASTA E FAGIOLI
Ingredients:

  • 1 14 oz. can chicken broth
  • 1 Tbsp. minced garlic
  • 1 tsp. dried Italian seasoning spice
  • 2 Tbsp. tomato paste
  • 1 8 oz. can tomato sauce
  • 1 15½ oz. can cannellini or navy beans, rinsed and drained
  • ½ cup frozen seasoning blend (Chopped onion, celery, bell pepper, parsley)
  • ½ cup whole wheat elbow macaroni
  • ¾ cup grated Parmesan cheese for garnish
  • (Optional: ¼ cup fresh basil leaves, chopped or torn, for garnish)

Directions:
In a 2 quart saucepan, heat the broth over medium heat. Stir in garlic, seasoning blend, Italian spices, tomato sauce and paste. Bring to a low boil.
Add beans, cover, and simmer for 10 minutes. Add macaroni, cover and simmer for 7 additional minutes.
Remove pan from heat, stir, and check macaroni. Should be cooked al dente.
Sprinkle each serving generously with the Parmesan cheese and garnish with fresh basil, if desired.

Yield: 3 servings

©2011 Cheryl Norman, Recipes for Recovery

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HOPPIN’ JOHN

Hoppin' John

Hoppin’ John

Hoppin’ John is a dish that originated in the Low Country (Carolinas) made with black-eyed peas and rice. I usually cook Hoppin’ John in the pressure cooker (As in Chef Cheri’s Hasty Tasty Meals ©2003), but this version is tasty and worth a little extra work. Use a 5-quart cast iron Dutch oven for best results. You will need a 1-quart covered saucepan or rice cooker for the rice, plus a tea kettle for boiling water.

RECIPE

Ingredients:

  • 2 Tbsp. unsalted butter, divided
  • 1 cup long grain brown rice
  • 2 cups boiling water
  • 2 tsp. salt, divided
  • 1 onion, diced
  • 3 cloves garlic, finely chopped
  • 1 pound dried black-eyed peas (soaked overnight and rinsed)
  • 6 cups water
  • 1 can Rotel® tomatoes and green chilies
  • 1 bay leaf
  • 1 tsp. freshly ground pepper
  • 1/2 lb. cooked Andouille sausage

Directions:

  1. Preheat cast iron Dutch oven over medium heat and melt 1 Tbsp. unsalted butter.
  2. Add the brown rice and stir. Toast the rice, stirring often, for about 5 minutes.
  3. Spoon the rice into a 1-quart saucepan. Add 2 cups boiling water and 1 tsp. salt. Cover and cook over low heat for twenty-five minutes or until tender. Do not overcook.
  4. Add 1 Tbsp. unsalted butter to the Dutch oven and sauté the onions over low heat. After ten minutes add the garlic, bay leaf, and the black-eyed peas.
  5. Stir to combine then add 6 cups water. Cover Dutch oven.
  6. Time for two hours and cook over low heat. After about 30 minutes, lift the cover and move it to allow steam to escape.
  7. After the peas are cooked, add 1 tsp. salt and 1 tsp. freshly ground pepper. Salting peas earlier may make them tough.
  8. Add ½ pound cooked Andouille sausage cut into ½ inch slices, along with the can of Rotel®. Remove the bay leaf.
  9. Remove Dutch oven from heat, stir in rice, and serve. Covered, the hoppin’ John will keep warm for about an hour.

Yield: About 6 meal-size servings or 12 side dish servings.

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