BEAN COLLEGE
PICKING OVER DRIED BEANS ❯❯ Pour the raw, dried beans onto a white kitchen towel, then spread them out and have a good look; I recently found an ittybitty rock in some dried navy beans.
SOAK TO UNMAKE “THE MISCHIEF” ❯❯ I love how cookbook author Dragonwagon describes intestinal gas as mischief. Help to de-gas dried beans by soaking them in cold water (the level of the water should be 2 inches above the surface of the beans) for 6-8 hours. Or use the quick method: Place beans in pot and cover with water by 1-2 inches. Boil vigorously for 5 minutes. Turn off heat and allow beans to sit in the water for 1 hour. With either method, drain and rinse beans well after soaking.
MISCHIEF SLOWDOWN ❯❯ A study at UC Berkeley found that bean-eating subjects “reported greater tolerance and less discomfort by the end of a three-week period of bean eating.”
SALT?: ❯❯ Don't add until the beans are thoroughly cooked and tender. The same goes for vinegar, lemon juice and tomatoes. These ingredients toughen the outer coats or skins of the beans. When adding salt at the end, do so to taste. Cooked (dried) beans need salt to be happy.
PROTEIN POWERHOUSE ❯❯ Between 6% and 11% of dried beans' cooked weight is protein; half a cup of cooked beans, depending on variety, has about 8 grams (an egg has 6).
SHOPPING TIPS ❯❯ When purchasing packaged dried beans, look for undamaged bags or boxes with beans of uniform size. As tempting as the assorted beans appear, arranged in their clear cellophane packages, I steer clear of most dried “bean soup mixes.” Due to the differences in size and density of the beans, they require different cooking times; sometimes the results are unsatisfactory.
STORAGE ❯❯ Store dried beans in a well-sealed container at cool room temperature. They should keep for up to one year. They will take longer to cook as they age. Do not mix older dried beans with a new batch; cooking times of old and new supply will likely vary. Refrigerate leftover cooked dried beans, airtight, up to 4 days. Bean soups freeze beautifully; eat within 3 months for best flavor. bean soup every day, “hot, cold, rain, snow or shine.”
The House passed a resolution (yes, a majority somehow agreed on the soup subject) that regardless of weather, when the House is in session, bean soup must be on the menu.
Dragonwagon and I agree that the recipe for the U.S. House Navy Bean Soup could use some sprucing up. More flavor, more pizazz.
I've included three bean soup recipes, variations that boost the flavor profiles. If dried beans seem burdensome, the cannellini soup recipe uses canned beans for a quicker approach.
White bean and chicken soup with chiles
Yield:
INGREDIENTS
1pound dry great white northern beans
72 ounces (1 1/2 48-ounce containers) chicken broth, plus more as needed
2 large cloves of garlic, minced 2 medium onions, chopped 2 (4-ounce) cans diced mild green chiles
2 teaspoons ground cumin
1 1/2 teaspoons dried oregano 1/4 teaspoon cayenne pepper 5-6 cups diced, cooked chicken breast
For garnish:
For garnish: grated Jack cheese For optional garnish: sliced avocado, sliced radish, sliced green
Quick in-the-can cannellini bean soup
Yield: 8 servings
INGREDIENTS
1tablespoon extra-virgin olive oil 1 large brown onion or yellow onion, coarsely chopped
3 medium-large carrots, coarsely chopped
3 stalks celery, trimmed, coarsely chopped
2 teaspoons dried thyme
9 ounces kielbasa fully cooked smoked sausage, cut in half lengthwise, thinly sliced crosswise 10 cups chicken broth
2 (15-ounce) cans cannellini beans, divided use
Optional: 4-5 cups diced cooked chicken
1/4 cup chopped fresh parsley Salt and freshly ground pepper to taste
Optional: Frank's Red Hot Original Cayenne Pepper Sauce to taste, see cook's notes
PROCEDURE
1. Place beans in a large bowl or pot. Add cold water to cover beans by 2 inches. Allow to soak overnight or 6-8 hours. Drain.
2. Combine drained beans, broth, garlic and onions in a large pot or Dutch oven. Bring to boil on high heat. Reduce heat and simmer, uncovered, 1 hour, adding more broth if necessary.
3. Add remaining ingredients except chicken, chips, cheese or garnishes. Simmer 20-30more minutes.
4. Add chicken; cook 15 minutes. Taste and adjust seasoning as needed. Ladle into bowls and top with some crumbled tortilla chips and grated cheese. Garnish with avocado slices, radish slices, sliced green onion stalks and, if desired, whole tortilla chips around the perimeter.
8 servings
crumbled
tortilla chips, some
stalks of green onions
PROCEDURE
1. In 6- or 8-quart pan or Dutch oven, heat oil on medium-high heat. Add onion, carrots and celery; cook, stirring occasionally, until starting to soften, about 2 minutes. Add thyme and sausage slices; cook, stirring occasionally, until sausage starts to brown, about 5-6minutes. Meanwhile, puree contents of 1 can of beans in food processor or blender until smooth.
2. Add broth to sausage mixture. Stir in pureed beans. Stir in remaining can of beans. Bring to a simmer and reduce heat to medium. Add chicken (if using) and simmer 2-3minutes. Add parsley and season to taste with salt and pepper. If using, add Frank's hot sauce to taste.