Naughty Pines
Assistant Cook
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Copied from The Gulch Forum
Bean Flour - use and recipes
« Thread Started on Sept 12, 2006, 1:09pm »
If you have a grain mill that is capable of milling beans, you can make bean flour. Advantage? You can eliminate the soak and long cooking of pinto beans for refried beans, make "instant" soups, and add the bean flour to baked goods to increase the protein and fiber.
Whole dry beans, peas and lentils ground into flour will cook in about 3 minutes. Bean flour stores for up to 6 months on the shelf and 1 year refrigerated. You will know when the bean flour is getting old because it will have a bitter aftertaste.
If you are adding bean flour to baked goods, choose small white beans because they impart the least amount of bean flavor.
Make sure you check beans for rocks or other foreign matter before milling.
---------------------------
Instant Mashed Beans
(using pinto beans)
* 1 cup whole beans = 1-1/8 c. bean flour
* 1 c. water plus 1/3 c. bean flour = 1 cup instant mashed beans
* 2 c. water plus 3/4 c. bean flour = 2-1/2 c. fluffy mashed beans
Stiff Refried Beans
(similar to canned refried beans)
Boil 2 cups water. Whisk in 1 cup bean flour. Cook and stir for 1 minute until mixture thickens. Reduce heat to medium/low and cook 6 minutes - stirring occasionally.
Fluffy Refried Beans
(great for dips with salsa or picante sauce added, or topping for tortillas - use)
Bring 2-1/2 c. water to a boil. Whisk in 3/4 c. bean flour and cook for 1 minute, stirring constantly until mixture thickens. Reduce heat to medium-low, cover pan and cook 4 minutes, stirring occasionally.
To spice it up: Add a pinch garlic powder, 1/2-3/4 t. salt (to taste), 1/4 t. cumin and 1/2 t. chili powder.
-----------------------
3-Minute Cream of Chicken Soup
6 c. boiling water
1 c. white bean flour
2 T. chicken or vegetable soup base
1 c. diced chicken pieces (optional)
-----------------------
Mexican Bean Gravy
(source: Bob's Red Mill)
2 c. water
2 t. beef soup base
1/2 t. ground cumin
1/2 t. chili powder
4 T. black bean flour
Bring water and seasonings to a boil; whisk in bean flour. Cook over medium-high heat for 2 minutes. Blend in blender, if desired. Serve over tamales, enchilades or cornbread.
-----------------
Black Bean Dip
(source: Bob's Red Mill)
3/4 c. Black Bean Flour
2-1/2 c. hot water
1-2 c. picante sauce
In a medium sauce pan over medium-high heat, whisk the bean flour into the hot water. Stir and cook 1 minute. Mixture will be fairly thick. Reduce heat to medium-low, cover saucepan and cook an additional 4 minutes, stirring occasionally. Add 1/2 c. picante sauce and allow mixture to cool. May be topped with grated cheese, chopped green onions and cilantro.
Bean Flour - use and recipes
« Thread Started on Sept 12, 2006, 1:09pm »
If you have a grain mill that is capable of milling beans, you can make bean flour. Advantage? You can eliminate the soak and long cooking of pinto beans for refried beans, make "instant" soups, and add the bean flour to baked goods to increase the protein and fiber.
Whole dry beans, peas and lentils ground into flour will cook in about 3 minutes. Bean flour stores for up to 6 months on the shelf and 1 year refrigerated. You will know when the bean flour is getting old because it will have a bitter aftertaste.
If you are adding bean flour to baked goods, choose small white beans because they impart the least amount of bean flavor.
Make sure you check beans for rocks or other foreign matter before milling.
---------------------------
Instant Mashed Beans
(using pinto beans)
* 1 cup whole beans = 1-1/8 c. bean flour
* 1 c. water plus 1/3 c. bean flour = 1 cup instant mashed beans
* 2 c. water plus 3/4 c. bean flour = 2-1/2 c. fluffy mashed beans
Stiff Refried Beans
(similar to canned refried beans)
Boil 2 cups water. Whisk in 1 cup bean flour. Cook and stir for 1 minute until mixture thickens. Reduce heat to medium/low and cook 6 minutes - stirring occasionally.
Fluffy Refried Beans
(great for dips with salsa or picante sauce added, or topping for tortillas - use)
Bring 2-1/2 c. water to a boil. Whisk in 3/4 c. bean flour and cook for 1 minute, stirring constantly until mixture thickens. Reduce heat to medium-low, cover pan and cook 4 minutes, stirring occasionally.
To spice it up: Add a pinch garlic powder, 1/2-3/4 t. salt (to taste), 1/4 t. cumin and 1/2 t. chili powder.
-----------------------
3-Minute Cream of Chicken Soup
6 c. boiling water
1 c. white bean flour
2 T. chicken or vegetable soup base
1 c. diced chicken pieces (optional)
-----------------------
Mexican Bean Gravy
(source: Bob's Red Mill)
2 c. water
2 t. beef soup base
1/2 t. ground cumin
1/2 t. chili powder
4 T. black bean flour
Bring water and seasonings to a boil; whisk in bean flour. Cook over medium-high heat for 2 minutes. Blend in blender, if desired. Serve over tamales, enchilades or cornbread.
-----------------
Black Bean Dip
(source: Bob's Red Mill)
3/4 c. Black Bean Flour
2-1/2 c. hot water
1-2 c. picante sauce
In a medium sauce pan over medium-high heat, whisk the bean flour into the hot water. Stir and cook 1 minute. Mixture will be fairly thick. Reduce heat to medium-low, cover saucepan and cook an additional 4 minutes, stirring occasionally. Add 1/2 c. picante sauce and allow mixture to cool. May be topped with grated cheese, chopped green onions and cilantro.
