Bean basics: discover how easy it is to start with dried beans and cook up a delicious, low-cost meal

Vegetarian Times, Oct, 2008 by Mary Margaret Chappell

Sure, canned beans are convenient, but there is something incredibly satisfying about soaking and cooking your own dried beans. First, there's the beautiful simplicity of it: A large bowl and a little planning ate all you need to make a pot of beans--just cover the beans with water and let stand overnight. Then there's the financial factor: Dried beans are a fraction of the cost of canned, with 1/2 cup of dried beans yielding as much as a 15-oz. can (1 1/2 cups, drained). The homemade method also lets you infuse the beans with seasonings as they cook, avoiding the excess sodium found in canned beans while creating dishes that are full of flavor.

[ILLUSTRATIONS OMITTED]

Miso-Adzuki Stew
SERVES 6 | VEGAN

Small, dark red adzuki beans have a
sweet, nutty flavor and are often used in
Asian desserts. Here, they're flavored
with miso and shiitake mushrooms for a
satisfying, protein-packed stew.

     1   cup dried adzuki beans,
         rinsed and drained
     2   bunches green onions,
         white and green parts
         chopped separately,
         divided
    1/2  cup dried shiitake
         mushrooms, crumbled
    1/4  lb small red potatoes,
         quartered (2 cups)
1 1/2-2  Tbs. miso paste

1, Soak adzuki beans in 4 cups cold water 5 hours, or overnight.
Drain, and reserve soaking liquid.

2. Coat large saucepan or Dutch oven with cooking spray, and heat
over medium-low heat. Add white parts of green onions, sprinkle
with salt, and cover. Cook 5 to 7 minutes, or until onions are soft.
Add shiitake mushrooms and adzuki beans. Add enough water to
soaking liquid to make 4 cups, and stir into bean mixture. Cover,
and bring to a boil.

3. Reduce heat to medium-low, and simmer 45 minutes, or until
beans are beginning to be tender, adding a little water if necessary.
Fold in potatoes, cover, and cook 15 minutes more, or until potatoes
are tender and beans are soft, but not mushy.

4. Ladle 1 cup broth from bean mixture into measuring cup. Stir in
miso paste with fork until dissolved. Stir miso mixture into bean
mixture, and simmer 2 to 3 minutes more, or until heated through.
Sprinkle with chopped green parts of green onions before serving.

PER SERVING: 178 CAL; 8 G PROT; 0.5 G TOTAL FAT(0 G SAT FAT); 37 G
CARB: 0 MG CHOL: 252 MG SOD; 6G FIBER; 3 G SUGARS

Corn and Mung
Bean Salad

SERVES 6 | VEGAN
GLUTEN-FREE

In Asian cuisines,
mung beans are
used whole,
ground into flour,
or sprouted for
bean sprouts.
Gomashio is a
Japanese seasoning
made of sesame
seeds and salt that
can also have other
spices in the mix.

[ILLUSTRATIONS OMITTED]

    1  cup dried mung beans,
       rinsed and drained
1 1/2  cups fresh corn kernels
       or 1 cup frozen corn
       kernels, thawed
       bunchgreen onions,
       finely chopped (1/2 cup)
  1/4  cup lime juice
  1/4  cup plain gomashio
       or seaweed

1. Soak beans in bowl of cold water 5 hours, or overnight.

2. Place beans in saucepan, and cover with cold water. Bring to a boil.
Reduce heat to medium-low, and simmer 15 to 20 minutes, or until
beans are soft, but not mushy. Drain and rinse under cold water.

3. Transfer to bowl. Stir in corn, green onions, lime juice, and
gomashio. Season with salt and pepper. Chill before serving.

PER SERVING: 166 CAL; 7 G PROT; 3 G TOTAL FAT(1G SAT FAT); 25 G CARB;
0 MG CHOL; 341 MG SOD; 7 G FIBER; 3 G SUGARS

Multipurpose
Black Bean
Filling
SERVES 8 | GLUTEN-FREE

This recipe can be
used to fill tacos or
enchiladas, top
quesadillas, or even
make a warm dip. It's
a boon to vegetarian
kitchens because many
canned varieties of
refried and black beans
contain pork products
for flavor.

[ILLUSTRATIONS OMITTED]

DRIED BLACK BEANS

    1   cup dried black beans,
       rinsed and drained
    2  large leeks, finely
       chopped (2 cups)
    1  large red bell pepper,
       finely chopped (1 cup)
1 1/2  Tbs. ground cumin
  1/2  cup crumbled
       queso fresco

1. Place beans and 5 cups cold water in bowl. Soak 5 hours,
or overnight. Drain, reserving soaking liquid.

2. Coat Dutch oven with cooking spray; heat over medium-low heat.
Add leeks and bell pepper, and sprinkle with salt. Cover, and cook
5 minutes, stirring occasionally. Stir in cumin, and cook 1 minute
more.

3. Add enough water to soaking liquid to make 4 cups, then add
liquid and beans to leek mixture. Season with salt and pepper, cover,
and simmer 1 hour, or until beans are soft, adding water if necessary.
Mash some beans against side of pot to thicken. Serve sprinkled with
queso fresco, in tortillas, or with chips.

PER SERVING 122 CAL; 8 G PROT; 2 G TOTAL FAT (1 G SAT FAT); 19 G CARB;
5 MG CHOL 318 MG SOD; 6G FIBER; 1 G SUGARS

Easy Baked
Beans
SERVES 8 | VEGAN
GLUTEN FREE

Baked beans were
meant to be doctored
up to suit a cook's
taste, so feel free to
make these with
more or less sugar,
a spicier salsa or
mustard, and add-ins
such as soy sausage
or soy hot dogs.

[ILLUSTRATIONS OMITTED]

1 1/2  cups dried red
       kidney beans
    2  medium onions,
       thinly sliced (3 cups)
    1  8-oz. jar medium salsa
  1/3  cup dark brown sugar
    3  Tbs. yellow mustard

1. Soak beans in 6 cups water overnight. Drain; reserve soaking liquid.

2. Coat Dutch oven with cooking spray, and heat over low heat. Add
onions, cover, and cook 15 minutes, or until browned. Stir in 1 cup
soaking liquid. Simmer 5 minutes, scraping up onion bits stuck to pot.

3. Stir in remaining ingredients and 5 cups water. Cover, and cook
1 1/2 hours. Uncover; simmer 1 hour more, or until sauce has thickened.

PER SERVING 166 CAL; 8 G PROT; 05 G TOTAL FAT (0 G SAT FAT); 33 G CARB;
0 MG CHOL; 566 MG SOD; 9 G FIBER; 12 G SUGARS