From the Pantry to the Kitchen

950 West 13th Avenue Eugene, OR 97402 Ph: 541-682-4243 Nutrition Education Ph: 541-682-4281 Toll Free Ph: 800-872-8980 Fax: 541-682-2377 Web: http://extension.oregonstate.edu/lane/nutrition/ food_pantry_project From the Pantry to the Kitchen The Food Pantry Project and the From the Pantry to the Kitchen, Special Edition, Cooking with Beans, Fall/Winter 2007-2008 is a collaboration of the OSU/Lane County Extension Family Food Education Volunteers and Study Group Program Members, Extension Family and Community Development Staff and FOOD for Lane County. Authors: Nellie Oehler, Nancy DeSpain, Charlotte Riersgard, Susan Busler, Noy Rathakette, Ananda Beller-Owen. 770 Bailey Hill Rd. Eugene, OR 97402 Ph: 343-2822 Materials will be made available in large print, Braille, on audiotape, computer disk, verbally, or other formats upon request. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious food for a better diet. To find out more, contact the OSU Extension Service at (541) 682-4281 or 800-872-8980. Special Edition- Cooking with Beans Fall/Winter 2007-2008 Oregon State University. Funding for the Oregon Family Nutrition Program is made available through the Oregon Department of Human Services from the USDA Food and Nutrition Service. OSU Extension Service cooperating. OSU Extension Service offers educational programs, activities, and materials without discrimination based on race, color, religion, sex, sexual orientation, national origin, age, marital status, disability, or disabled veteran or Vietnam-era veteran status. OSU Extension Service in an Equal Opportunity Employer. 20 S:/Shared/Food Pantry/Recipes & Cookbook/Fall~Winter0708/CookingwithBeansFallWinter0708 1

Abbreviations & Substitutions tsp. = teaspoon measure oz. = ounce Tbsp. = Tablespoon measure lb. = pound c. = cup measure 1 c. liquid milk = ½ c. evaporated milk + ½ c. water 1 c. liquid milk = ⅓ c. dry milk + enough water to make 1 c. liquid 1 c. buttermilk or sour milk = 1 Tbsp. vinegar or lemon juice + enough milk to make 1 c. liquid (let stand 5 minutes before using) Learn how to: Stretch food dollars Make quick meals Shop for great food buys Make healthy snacks 1 c. buttermilk or sour milk = 1 cup plain yogurt 1 c. honey = 1 c. molasses 1 c. honey = 1¼ c. sugar + ¼ c. water or fruit juice 1 c. corn syrup = 1 c. sugar + ¼ c. water or fruit juice 1 c. butter/margarine = ⅞ c. oil 1 oz. unsweetened baking chocolate = 3 Tbsp. cocoa + 1 Tbsp. margarine 1 Tbsp. instant minced onion = 1 small fresh onion 1 package dry yeast = 1 Tbsp. yeast 1 tsp. dry mustard = 1 Tbsp. prepared mustard TVP = Textured Vegetable Protein 2 Free classes if you receive: WIC Food Stamps Food Boxes Call 682-4281 CLASS TOPICS INCLUDE: Food Safety Meal Planning Feeding Your Baby Feeding Young Children Low-Fat Meals & Snacks Smart Food Shopping Free Classes! 19

Table of Contents Abbreviations & Substitutions 2 Bean Tips 4 6 Bean Dip 7 Layered Bean Dish 7 Refried Beans 8 Easy Hummus 8 GRAINS: Make half your grains whole eat 6 oz. every day Eat at least 3 oz. of whole grain cereals, breads, crackers, rice or pasta every day. VEGETABLES: Vary your veggies eat 2½ cups every day Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens. Eat more orange vegetables like carrots and sweet potatoes. FRUITS: Focus on fruits eat 2 cups every day Choose fresh, frozen, canned or dried fruit go easy on fruit juices. MILK: Get your calcium-rich foods eat 3 cups every day (kids age 2-8, 2 cups) Go low-fat or fat-free when you choose milk, yogurt, and other milk products. If you can t consume milk, choose lactose-free products. MEAT & BEANS: Go lean with protein eat 5½ oz. every day Choose low fat or lean meats and poultry vary your protein, choose more fish, beans, peas, nuts, and seeds. Eat more dry beans, and peas (pinto beans, kidney beans, and lentils). Taco Soup 9 Bean Soup with a Bite 10 Harvest Bean Chowder 10 Barley Bean and Corn Salad 11 Bean and Pasta Salad 12 Easy Skillet Chili 12 Bean Vegetable Lasagna 13 Easy Tostada or Taco Pizza 14 Bean Pancakes 15 Festive Bean Fudge 15 Beany Muffins 16 Spicy Bean Cake 17 Mock Nut Pie 17 New USDA Food Guide Pyramid MyPyramid 18 STEPS TO A HEALTHIER YOU Free Nutrition Classes 19 18 Website: MyPyramid.gov 3

Bean Tips Legumes (beans, peas, and lentils) can be substituted for meat in a meal, but are an incomplete protein. To make them complete, over the course of a day, include such foods as rice, wheat bread and cornmeal. Complete proteins from a single source are foods such as meat, eggs, cheese or milk. Soybeans are the only legume which are a complete protein. Examples of complete protein combinations are: corn tortillas with refried beans, beans with ham, and black or red beans served over rice. Cooking Beans Quick Method Wash beans and remove foreign matter. In a large pan bring 6-10 cups of water to boil. Add 2 cups of beans. Remove from heat, cover and let soak for 1 hour. Pour off water. Add 6 cups of water and 1 teaspoon oil. Boil gently for 1-2 hours until tender, depending on type of bean. Overnight Method In large pan add 6-10 cups of water to 1 pound of beans (2 cups). Soak overnight. Discard any floating beans. Drain water. Add 6 cups water, 1 teaspoon oil and 2 teaspoons salt, bring to boil for 2-3 minutes. Reduce heat and cook for 1-2 hours. Pressure Saucepan Method- Wash and soak beans using either quick or overnight method. Pour off. Place beans in saucepan with enough water to cover the beans. Do not fill saucepan more than half full. Room is needed for expansion of the beans as they cook. Adding 1 T oil will prevent foaming Place lid on saucepan and bring to 15# pressure. Cook the beans according to time table. Cool saucepan under cold running water, open it and drain liquid from beans. Note: Times will vary if using pressure canner. Read instruction book that comes with canner for times and pressure recommendations. Spicy Bean Cake ¼ cup butter or margarine, softened ¾ cup sugar 2 eggs 2 cups cooked, mashed pinto beans or refried beans 1 cup flour ½ tsp. salt 1 tsp. baking soda 1 tsp. cinnamon ¼ tsp. nutmeg 2 cups diced apples ¾ cup raisins (optional) ¼ cup chopped nuts (optional) 1½ tsp. vanilla Mock Nut Pie 1 cup chopped nuts 1 cup margarine or butter 1 tsp. vanilla 1 cups frozen, pureed cooked beans 2 eggs, beaten 1½ cups sugar (white or brown) 1 unbaked pie shell Tip Beans, fruit and nuts make this dessert a good source of fiber and vitamins Preheat oven to 350 F. Beat together butter or margarine, sugar, eggs and mashed beans until smooth. Combine dry ingredients and add to bean mixture, mixing well. Stir in apples, raisins, nuts and vanilla. Spread into a greased 9 x 13 inch pan. Bake for 35-45 minutes. Makes 15 servings. Variation: Add 4 T cocoa to batter to make a chocolate cake. Mash the beans. Blend all ingredients together except pie shell. Pour into the prepared, unbaked pie shell. Bake 15 minutes at 450 F. Reduce heat to 350 F and bake 30-40 minutes, or until done. 4 17

Beany Muffins 2 cups flour 2 tsp. baking powder ¼ cup brown sugar 1 tsp. salt 2 tsp. cinnamon 2 eggs 1 cup milk ¼ cup vegetable oil 1 cup frozen white beans, thawed and mashed. Preheat oven to 400 F. Mix all dry ingredients in a large mixing bowl. In a smaller bowl beat eggs, mix in milk, oil and mashed beans. Combine all ingredients and mix until dry ingredients are just moistened. Generously grease muffin tins or use non stick cooking spray. Fill muffin tins half full with batter. Bake for 20-25 minutes. Serve hot. Makes 12 standard muffins. Tip: Add ½ cup dried raisins, cranberries or nuts. Tips Make 1 cup of the flour whole wheat. Add fruit or nuts for taste. TIME TABLE FOR COOKING BEANS Type of Bean Black beans, kidneys,, black-eyed peas, pintos, and soybeans Mung beans, small red beans, (azuki, aduki) Regular Cooking (soaked beans) Pressure Cooking (soaked beans) 2 hours 20-25 minutes 3 hours 30-35 minutes Garbanzos (Chick Peas) 4 hours 40-45 minutes Lentils, split peas 1 hour 10-15 minutes Storage of Cooked Beans: Cooking dried beans can be time consuming. When cooking beans, why not cook more than is needed for immediate use? Cooked beans can be stored safely for 4 days in the refrigerator, or up to 6 months in the freezer without quality loss. Leftover prepared beans or bean recipes can be refrigerated or frozen and often have a better flavor the second time around. To Freeze: After cooking, simply rinse the cooked beans under cold water, and then pack cold beans in airtight containers or freezer bags. 1-2/3 cup beans equals the amount in a 15 oz. can. Beans can also be mashed and frozen. Thawing: Frozen beans should be thawed slowly to retain shape. There are several safe methods. Overnight in the refrigerator, place frozen bean container in a pan of cool water for about an hour, or microwave at 50% power until thawed. When reheating, add a tablespoon or two of water or broth. Other Tips: To prevent legumes from boiling over when cooking, add 1 teaspoon oil to the cooking water. Add acid foods, such as tomato products, molasses, barbecue sauce and salt after the beans are tender. These ingredients slow the tenderizing process. To flavor beans, cook them with chopped onions, a stalk of celery or a ham bone. Add ¼ teaspoon sweet basil, chili powder, thyme, cumin, oregano, or ginger to 2 cups of soaked beans before cooking. 16 5

More Bean Tips OH MY! WHAT ABOUT THE GAS? Tips : When preparing dry beans from scratch, discard the soaking water and rinse beans thoroughly before cooking them. Gradually increase the amount and frequency of beans in your diet. This will give your body a chance to adjust to them. Try Beano, a non-prescription product available in the pharmacy section of many stores. It contains an enzyme that breaks down the gas-producing substances in beans. Beano is available in liquid and tablet form and is used immediately before eating beans. Bean Pancakes 4 cups cooked beans ¼ (to ½) cup non-fat milk or water 1 egg, beaten ⅓ cup flour ⅓ cup chopped onion 2 Tablespoons oil 1 Tablespoon chopped parsley 1 teaspoon salt, and a dash of pepper Mash beans with milk or water in mixer, blender or food processor. (Mixture will be smoother if food processor or blender is used.) Add egg, flour, onion, oil, parsley, salt and pepper, mixing to blend. For each pancake, drop ¼ to ⅓ cup bean mixture on large non-stick frying pan or griddle and cook until golden brown on both sides. Serve with canned, frozen, or fresh fruit. Festive Bean Fudge Holiday Treat THERE ARE SO MANY BEANS, HOW DO I DECIDE? For the most part, any canned or dry-packaged bean variety can be substituted for another, according to the American Dry Bean Board. All types of beans blend well with a variety of foods and spices as they absorb flavors from other ingredients. Cooking times may differ if substituting one type of (dry-packaged) bean for another. See chart, page 5. ½ cup unsweetened cocoa powder ½ cup plus 2 tablespoons margarine 1 ¾ cups mashed pinto beans 1 teaspoon vanilla extract 2 pounds powdered sugar (aprox 7-8 cups) 1. Melt together unsweetened baking cocoa and butter. 2. Mix in thoroughly the drained and mashed pinto beans, vanilla, and powdered sugar. 3. Place in a large, buttered, baking shallow pan with sides and chill until firm. Makes 24 pieces. 6 15

Easy Tostada or Taco Pizza 1 lb. of ground meat (or use ½ meat and ½ TVP or TSP*) 1 small onion, chopped 1 1¼ -1¾ oz. package of taco seasoning mix ½ cup water 6 flour or corn tortillas (or pizza crust) 1 16 oz. can refried beans 2 cups shredded cheese (Cheddar, Jack, Mozzarella, etc.) Toppings or your choice such as shredded lettuce, chopped tomatoes, plain yogurt blended with silken tofu, sour cream, olives, salsa, etc. In a medium skillet, brown meat (TVP or TSP) with onion. Cook until the meat is no longer pink and the onion is limp. Drain fat. Add taco seasoning and water. Simmer 5 minutes. Line a microwave safe round platter with flour or corn tortillas. Spread refried beans over tortillas. Microwave 1-2 minutes to heat the beans, add meat mixture and top with cheese. Microwave 2-3 minutes or until cheese is melted. Cut into serving size slices and then top with favorite toppings. Can also make individual tostadas using small tortillas and cook each separately. Toppings can be served on the side so each person can garnish to their liking. For taco pizza, line a pizza pan or baking dish with your favorite pizza crust or bread dough. Spread a thin layer of pizza sauce. Top with refried beans, meat mixture and cheese. Bake at 400 F until crust is brown and topping and cheese are bubbly. Garnish with tomatoes, olives, etc. *Textured vegetable protein or textured soy protein adds a nutritional boost without adding fat or cholesterol. This is a quick and easy supper everyone will love! Bean Dip 2 cups canned or cooked kidney beans 1 Tablespoon vinegar 1½ teaspoon chili powder ½ teaspoon ground cumin 3 teaspoons finely chopped onion 2 teaspoons garlic powder 1 cup grated cheddar cheese 2 tsp salt 1. Drain the kidney beans, saving the liquid in a small bowl. 2. Place the beans, vinegar, chili powder and cumin in a blender. Blend until smooth. Add enough saved bean liquid to make the dip easy to spread. If you don t have a blender, use a potato masher or fork to mash the beans. 3. Stir in the chopped onion and grated cheese. 4. Store in a tightly covered container in the refrigerator. 5. Serve with raw vegetables, crackers or tortilla chips. Make a meal out of the dip by using in the recipe below! Layered Bean Dish Serving Size: 1/2 cup Yield: 6 servings 1. Layer each food on large platter or 8x8 pan in order given: 2 cups bean dip 1 cup grated cheese Heat until cheese is melted and beans are hot. 2. Continue layering the next four ingredients: 1 cup salsa ½ cup chopped green onions ½ cup sliced olives 3. Mix together: 1 cup lowfat sour cream 2 Tablespoon light mayonnaise 1 1/2 teaspoon lemon juice 4. Spread the sour cream mixture on top of layered ingredients. 5. Top with: 1 large avocado, chopped (optional) 1 large tomato 1 cup grated cheese *Makes six servings. 14 7

Refried Beans 2 Tbsp. vegetable oil ¼ cup grated onion 2 cups leftover cooked beans or frozen beans, any variety ½ tsp. salt ¼ tsp. garlic powder ½ cup grated cheese In a large fry pan, saute onion in oil. Add beans, salt and garlic powder. Mash with fork or potato masher. Add cheese, stir to prevent sticking. Serve while hot. Makes four, ½ cup servings. Note: If using frozen beans, add enough hot water to moisten beans so they will mash. Bean Vegetable Lasagna 3 cups cooked Great Northern beans 4 Tablespoons butter or margarine 5 Tablespoons flour 4 cups skim milk 1 cup frozen mixed vegetables, thawed 3 cups shredded lowfat mozzarella cheese (or other cheese) 10-12 oz lasagna noodles, uncooked 1 ½ cup lowfat cottage cheese or ricotta cheese ¼ cup grated parmesan cheese 2 tablespoon Italian seasoning 1 tablespoon crushed garlic 1 tablespoon minced parsley ½ teaspoon salt and 1/4 teaspoon pepper Easy Hummus 1-2 cloves garlic, minced 1 15 oz. can garbanzo beans, drained and reserve liquid 2-3 Tbsp. lemon juice ¼ cup onion, finely chopped 1 Tbsp. fresh jalapeno pepper, sliced or canned diced hot pepper (optional) ¼ cup parsley, finely chopped Combine all ingredients in a food processor or blender. Add 1 Tbsp. bean liquid. Blend until smooth. Add more bean liquid if needed to make a smooth hummus. Season to taste. Refrigerate. Hummus can also be made from blended canned or cooked Navy beans, black beans or kidney beans. Try other flavors such as cumin, cayenne pepper, paprika and curry to vary your hummus. Hummus can be used as a dip with fresh vegetables and chips or used as a spread on tortillas and bread. * Variation: Blend in 1-2 Tbsps. peanut butter or tahini. Melt butter in saucepan, stir in flour and add 2 cups of milk. Cook and stir over medium heat until thick. Combine beans, vegetables and remaining 2 cups of milk. Add to white sauce, including parsley, Italian seasonings, salt and pepper. Mix well. Cover bottom of greased 13x9x2 pan with ¼ of the noodles and 1/4 each of bean mixture, ricotta or lowfat cottage cheese and mozzarella cheese. Repeat layers three times. Sprinkle parmesan on the top. Cover pan and bake at 375ºF for 1 to 1¼ hours or until noodles are tender. Remove cover, bake 10 minutes or until top browns. Allow to cool for 15 minutes Serves 12. 8 13

Bean and Pasta Salad 2 cups small shell macaroni, cooked and drained 1½ cups cooked or canned, pink or red beans 2 cups frozen peas and carrots, thawed and drained ½ cup sliced celery Dressing: ¼ cup lowfat Italian dressing ¼ cup lowfat mayonnaise 2 Tablespoons chopped parsley ½ teaspoon salt ⅛ teaspoon pepper Combine macaroni, beans, peas, carrots and celery. Mix Italian dressing, mayonnaise, parsley, salt and pepper, and toss with other ingredients. Mix well. Serves 8 Easy Skillet Chili 1 lb ground turkey, beef or chicken 1 onion, chopped 2 teaspoons chili powder 1 14.5 oz can tomatoes 2 15 oz cans beans or 3 ⅓ cooked (try black, pinto or kidney) 1 10.75 oz can tomato soup Brown meat and onion in skillet, cook on medium-low for 5 minutes. Stir often. Drain fat from pan. Add chili powder and stir. Cook for 3-5 minutes. Add tomatoes, drained beans and tomato soup. Add water, stir and simmer for at least 30 minutes. Refrigerate leftovers within 2 hours. You can spice up your chili by adding diced green chiles, hot peppers, sautéed fresh mushrooms, sautéed garlic, corn or extra chili powder. Taco Soup ½ lb. ground beef ½ medium onion chopped 1 cup water 1 14-oz can stewed tomatoes 2 16-oz can kidney beans (or 3⅓ cups cooked beans w/ liquid) 1 8-oz can tomato sauce 3-4 tablespoons taco seasoning Condiments: Shredded lettuce Grated cheese Chopped tomatoes Tortilla chips Sour cream (use low-fat or non-fat) Olives Nutrition Tips This can be made from start to finish in less than 20 minutes. With condiments, this recipe will contain a variety of foods from the MyPyramid. This soup is a nutritious part of a warm winter meal. In a large pan, cook ground beef and onion until meat is brown and no longer pink. Drain off fat. Add water, tomatoes, undrained kidney beans, tomato sauce, and taco seasoning to cooked ground beef and onions. Simmer 15-20 minutes. Prepare condiments and arrange on plate or in bowls. To serve: put soup in bowl and top with condiments. Makes four, 2 cup servings; 400 calories and 21 grams of fat per serving. With the following condiments add 171 calories: 2 tablespoons grated cheese, ½ ounce tortilla chips, 2 Tablespoons tomatoes; 2 Tablespoons sour cream. 12 9

Bean Soup with a Bite 5-6 cups cooked beans 6 cups water or broth Tips 1 small onion, chopped Serve this hearty 2 ribs celery, thinly sliced soup with whole 3 carrots, sliced wheat rolls or 2 cups salsa* tortillas. 1 15 oz. can diced tomatoes or stewed tomatoes 1 8 oz. can tomato sauce Ham bone (optional) ½ teaspoon sugar (to reduce acid) Top with cheese or plain yogurt. Combine all ingredients, bring to a boil, reduce heat and simmer until vegetables are tender. Season to taste with salt, pepper, sugar and broth granules or bouillon cubes, etc. *Choose between mild and hot depending on how spicy you like your soup. This is a great way to use leftover salsa. Harvest Bean Chowder 2 cups dry pinto beans (can also use navy or other dried beans) 1 meaty ham bone or smoked ham hock (optional) 6 cups water 1 medium onion, chopped 1 clove garlic, crushed 1 medium potato, diced 2 carrots, sliced 1 cup celery, chopped ½ cup green pepper, chopped 3 Tbsps. flour 3 Tbsps. water 3 cups milk Wash and sort beans. Add to water and soak overnight or quick soak beans by pouring 6 cups of boiling water over beans and let set for 30 minutes. Drain beans, place in large kettle with ham bones, onion and garlic and cover with 6 cups water. Simmer 1½ hours or until beans are just tender. Add vegetables and simmer 30 minutes longer. Remove ham bone and separate meat from bone. Return meat to soup and add milk Blend flour and water together and stir into hot beans to thicken soup. Add salt and pepper to taste. Barley,Bean and Corn Salad 2 cups cooked pearl barley (cooking directions below) 1 can (15 ounces) kidney beans, drained (or 1⅔ cups cooked) 1 cup corn (canned, frozen or fresh cooked) 1 large red bell pepper, seeded and finely chopped ½ cup sliced celery ¼ cup sliced green onion Salt and pepper, to taste Fresh cilantro or parsley sprigs, for garnish Dressing: 1 clove garlic, finely chopped ¼ cup fresh lemon or lime juice 2 tablespoons vegetable oil ½ teaspoon garlic powder and ½ teaspoon onion powder 1. Cool barley. Add remaining vegetables. Mix well. 2. Mix dressing ingredients together and stir into salad 3. Cover and chill for several hours or overnight to allow flavors to blend. 4. Garnish with cilantro or parsley sprigs if desired, Salt and pepper to taste. Serve. 5. Refrigerate leftovers within 2-3 hrs. To cook pearl barley: In medium saucepan, bring 3 cups water to a boil. Add 1 cup pearl barley and return to boil. Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Makes about 3 to 3 ½cups. Cool barley before adding to salad. Store extra cooked barley in an airtight container and refrigerate for up to a week or freeze. Add cooked barley to soups, stews, casseroles and salads for a healthful whole grain boost. This recipe is a good source of fiber! 10 11