Cooking Beans with Lynne
June 21, 2005
Lynne Bigwood, Northarvest Home Economist
The idea for this soup came from a Martha Stewart Living recipe.
I altered the recipe by using meat broth for the liquid and added canned beans to boost the protein. We were surprised at how filling this soup is since it is mostly vegetables.
When I was considering what kind of sandwich I would like to use to complete the meal, I remembered that we had been to several small town funerals in the past few months. They served egg salad sandwiches that are simple, nutritious and very popular. Since the "no-egg" restrictions in most diets have been lifted, you may want to consider serving them more often as a sandwich filling.
Fresh Vegetable Bean Soup
7 cups soup, approx. 6 servings
½ hour prep, ½ hour cooking time
2 14-ounce cans chicken or beef broth
2 Tablespoons olive oil
1 medium onion
2 stalks celery
1 cup fresh or frozen green peas
1 15-ounce can beans
¼ cup rosmarina or other small pasta
1 Tablespoon dry basil
¼ teaspoon thyme
Salt and pepper
Whole wheat bread
Decide how many eggs will be needed allowing 1 - 1 ½ eggs per full (2 slice) sandwich.
In a saucepan, cover eggs with cold water. Bring water to a simmer and cook until eggs are hard-boiled, approximately 20 minutes. Remove from heat, drain hot water and cover with cold water. Change water several times to cool.
While eggs are cooking, pour broth into a 2-quart saucepan. Heat to a simmer.
Meanwhile heat a medium sized skillet. Add olive oil. Add fresh vegetables to the skillet in the order they are listed and prepared. Stir occasionally to cook evenly. Clean and finely chop onion. Clean and chop celery. Peel carrots and chop. Cook another 3 - 5 minutes.
Add cooked vegetables, peas, beans and herbs to broth. Simmer for 30 minutes.
EGG SALAD SANDWICH
Crack and remove eggshells, discard. Chop eggs, put into a small bowl, add mayonnaise by the tablespoon and stir until moistened. Salt and pepper to taste. Mound egg salad on one slice of bread, cover with second slice. Cut in half.
Serve hot soup, egg salad sandwich and fresh or canned fruit for lunch or supper.
Refrigerate leftover egg salad and soup.
Rio Arriba Baked Beans
Makes 4 servings (about 1 cup each)
1 cup chopped onion
1/2 cup chopped poblano chili or green bell pepper
1 jalapeño chili, chopped
2 cloves garlic, chopped
1 tablespoon olive oil
2 cans (15 ounces each) Pinto or Black beans or 3 cups cooked dry-packaged Pinto or Black beans, rinsed, drained
1/2 cup beer or water
1/4 cup sliced softened sun-dried tomatoes
1/4 cup packed light brown sugar
1 teaspoon ground cumin
1/2 teaspoon dried thyme leaves
1 bay leaf
1/2 teaspoon salt
1. Sauté onion, chilies and garlic in oil in large skillet until tender, about 8 minutes.
2. Combine onion mixture and remaining ingredients in 1 1/2-quart casserole. Bake at 350° F., covered, for 30 minutes.
3. Uncover and bake 15 to 20 minutes, or until liquid is nearly absorbed.
Per serving: Calories 314; Fat 5g; % Calories from Fat 15; Potassium 826mg; Carbohydrate 55g; Folate 147 mcg; Sodium 809mg; Calcium 132mg; Protein 12g; Dietary Fiber 12g; Cholesterol 0mg
Developed by the Bean Education and Awareness Network (B.E.A.N.).