More featured recipes

Thanks again to Celeste Greenwood of Washington State University Pierce County Extension, who has been providing recipe demos in our food banks throughout the month of January. Celeste has been featuring cooking tips for dry beans, peas and lentils; see below for her latest recipes.

Cooking Dry Beans, Peas and Lentils
Step 1:
     • Spread dry beans, peas or lentils into a shallow pan.
     • Pick out any discolored beans or bits of rock or dirt.
     • Place in a strainer and rinse under running water.

Step 2: Soak beans before cooking.
     Overnight Soak
          • Cover beans with unsalted water.
          • Cover pan, place in refrigerator and let stand overnight.     Quick Soak
          • Cover beans with unsalted water.
          • Boil two minutes in uncovered pan.
          • Remove from heat. Cover pan and let stand for one hour.

Step 3: Drain the soaking water. Cover beans in pan with fresh water.

Step 4: Bring to a boil, and then turn heat to low. Cook to desired doneness. See Cooking Tips, below!

Cooking Times
Beans, all varieties = 1 – 2 hours
Split peas, lentils = 30 – 45 minutes (You do not need to soak peas and lentils)
One cup dry beans = Three cups dry beans

Cooking Tips

1. For casseroles and salads, beans should be firmer.
2. For refried beans and soups, beans should be softer.
3. If you have hard water, beans will take longer to cook.
4. Do not add salt while cooking. Beans will stay hard.
5. Do a taste test after the shortest cooking time.
6. Don’t mix old beans with new beans. Older beans will take longer to cook.
7. Cook beans when you have time. Cool in cold water, place in freezer bags with date written on them, then freeze for up to six (6) months.

Low Fat Refried Beans
     Ingredients
          • 1 pound dry pinto beans, rinsed
          • 2 cloves garlic, minced
          • 1 medium onion, chopped
          • 1 Tbsp vegetable oil
          • 2 tsp ground cumin
          • 1 tsp chili powder
          • 1 tsp salt

Directions Using the Quick Soak Method

1. Place the beans in a large pot with a lid. Pick out any rocks or discolored beans.
2. Cover the beans with fresh water until they are covered with one inch of water.
3. Place over high heat, and bring to a boil.
4. When the beans have come to a boil, drain, and return them to the same pot.
5. Cover the beans with fresh water until they are covered with two inches of water.
6. Stir in chopped onion and one minced clove of garlic
7. Bring to a boil over high heat, and then reduce heat to low.
8. Cover and simmer until the beans are very soft and smash easily, about three hours, adding water as needed.
9. Once the beans have cooked, drain out the liquid, saving some if needed to thin out the beans.
10. Using a potato masher or fork mash them with the remaining minced clove of garlic, oil, cumin, chili powder and salt. (For creamier beans a blender or hand mixer can be used.)
11. Use additional cooking liquid as needed to get desired creaminess.
12. Place over low heat for 20 minutes, stirring occasionally to blend the flavors.

This material was funded by USDA's Supplemental Nutrition Assistance Program.
Recipe adapted from http://allrecipes.com/Recipe/Vegetarian-Refried-Beans/Detail.aspx. Accessed 1/6/11