From the Northarvest Kitchen
June 18, 2008

Beanie Bar-B's

This is the Beanwich recipe in The Bean Cookbook.  It is essentially a Bean Sloppy Joe.  I updated the name and changed the servings from 24 to 12 so that you get a 2-ounce serving from the Lean Meat and Beans group.  Because the original recipe has so much sodium from the canned Chicken Gumbo soup and dry onion soup mix, I also created a revised Low-Sodium recipe substituting fresh and canned products.  I dont think that it is ever possible to duplicate the flavor of a canned soup or commercially produced soup mix but the Low-Sodium Beanie Bar-Bs are good and lowering salt consumption is important for a lot of people.

I did a taste testing at my local Presbyterian Womens Spring Gathering and also got input from a chef and dietitian about the two dishes.  Seventy-two percent of the ladies liked the original recipe best, sixteen percent liked the low-sodium recipe, one person liked both - thought they were different - 8 percent said they would never make them.  The last never will make it group convinced me of their honesty and the fact that it pays to use an anonymous opinion poll.  The results also convinced me about how much we like sodium/salt laden food.

Which bean recipe will you like?  Try the one that is similar to your Sloppy Joe recipe or the one that fits your health prescription. Either one will make a great vegetarian meal or vegetable side dish for lunch or supper.

Beanie Bar-Bs

Nutrition Note:  This recipe makes 12 servings.  Each serving has 153 calories, with 5% calories from fat (1 g), 9 g protein, 28 g carbohydrates, 9 g fiber, 52 mg calcium, 6 mcg folate, 140 mg potassium, and 797 mg sodium.

Ingredients:

"        2 cups dry beans or 4 cans (15-16 ounce) beans, drained and rinsed

"        1 cup water

"        1 green pepper, chopped

"        2 cans (10¾-ounce) chicken gumbo soup

"        1 package dry onion soup mix

"        1 cup catsup

"        1 tablespoon chili powder and dash of hot sauce

Method:

1.       Prepare the beans using the hot soak method.  (Do this the evening before you plan to serve the beans.)

2.       In the morning, cook the soaked beans until tender.  (Start here for canned beans.) Mash the beans by hand with a heavy fork or spoon adding as much of 1 cup of water as needed.  Chop up any whole skins, leave the mixture lumpy.  A processor or blender also works well.  

3.       Combine mashed beans with remaining water and ingredients.  Cover and cook in a slow cooker (crockpot) on low for 8-12 hours or Dutch oven in a 350o oven for 3 hours.  If Dutch oven is used, stir occasionally.

4.  Use the beans to fill hamburger buns, pita bread, taco shells, tortillas, or spoon over a piece of cornbread.  This mixture freezes well.

Low-Sodium Beanie Bar-Bs

Nutrition Note: This recipe makes 12 servings.  Each serving has 144 calories, with 6% calories from fat (1 g), 8 g protein, 27 g carbohydrates, 7 g fiber, 38 mg calcium, 103 mcg folate, 399 mg potassium, and 241 mg sodium.

Ingredients:  

"        2 cups dry beans or 4 cans (15-16 ounce) beans, drained and rinsed

"        2 cups water

"        ½ green pepper

"        1 stalk celery

"        1 onion

"        1 can (13-ounce) mushrooms, stems and pieces

"        1 can (14-ounce) diced or stewed tomatoes or 1 can (8-ounce) tomato sauce

"        ¼ cup dry brown rice, rinsed

"        1 tablespoon chili powder

"        1 tablespoon Worcestershire sauce

"        2 tablespoons beef or chicken base

"        1 teaspoon dry mustard or 1 tablespoon prepared mustard

"        2 tablespoons brown sugar

"        2 tablespoons vinegar

"        Dash of hot sauce

Method:

1.       Prepare dry beans using the hot soak method. (Do this in the evening before you plan to serve the beans.)

2.       In the morning, cook the soaked beans until tender. Drain.   

3.       (Start here for canned beans.) Mash the beans by hand with a heavy fork or spoon adding as much of 1 cup of water as needed.  Chop up any whole skins, leave the mixture lumpy.  A processor or blender also works well.

4.       Clean green pepper, celery and onion, chop fine.  Drain mushrooms, chop fine.

5.       Combine mashed beans with remaining water and ingredients.  Cover and cook in a slow cooker (crockpot) on high for 4 hours or low or simmer for 8 hours or Dutch oven in a 350o oven for 3 hours. If Dutch oven is used, stir occasionally.

6.       Use the Low-Sodium Beanie Bar-Bs to fill hamburger buns, pita bread, taco shells, tortillas, or spoon over a piece of cornbread.  This mixture freezes well.

This recipe uses regular canned vegetables and base. Use low or reduced-sodium products to lower sodium content further. 

 

               

 

 

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Northarvest Bean Growers Association | 50072 East Lake Seven Road | Frazee, MN 56544
Ph: 218-334-6351 | Fax: 218-334-6360 | Email: nhbean@loretel.net