God Gives Us Beans and Grains

Campfire Beans

1 lb ground beef

1 envelope onion soup

2 cans beans, drained

(kidney, great northern, or pinto, etc.)

1/4 c chili sauce

1 1/2 cup water

In a large skillet brown meat until no longer pink, stirring frequently.

Drain excess grease.

Stir in soup mix, beans, chili sauce and water.

Simmer covered 15-20 minutes.

Serves 6-8

Tex Mex Black Bean Wraps

These sandwiches are perfect for a light lunch. Black beans are mashed 

with salsa to form a spread for flour tortillas, then rolled with veggies and avocado sauce.

1 ( 15 ounce) can black beans, rinsed

1/3 cup chunky salsa

1 green bell pepper, thinly sliced

1 tomato, thinly sliced

1 cup shredded cheddar cheese

1/2 cup shredded pepper Jack cheese

1 avocado

1/3 cup sour cream

1 tsp lemon juice

4 (8”) flour tortillas

In medium bowl, place black beans and mash with a fork. 

Leave some beans whole for a chunky texture.

Add salsa and mix well.

Slice bell pepper into thin strips slice tomato. Shred cheeses.

Prepare avocado. In small bowl, mash avocado with sour cream and lemon juice.

Spread bean mixture over tortillas and top with vegetables and cheeses.

Roll up wraps, slice in half at an angle, serve.

White Bean Dip with Pita Chips

1 (15-ounce) can Cannellini beans, drained and rinsed

2 cloves garlic

2 tablespoons fresh lemon juice

1/3 cup olive oil, plus 4 tablespoons
1/4 cup (loosely packed) fresh Italian parsley leaves
Pita chips

Place the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in the work bowl of a food processor.
 Pulse until the mixture is coarsely chopped. Season with salt and pepper, to taste. 
Transfer the bean puree to a small bowl.

Serve the pita toasts warm or at room temperature alongside the bean puree. Servings: 6

White Chili

3-4 cans Great Northern Beans , drained  (we like Cannellini)

2-4 Chicken breast, cooked and diced (or canned chicken)

1 cup onion, chopped

1 can green chilies

2-4 cloves garlic, minced

2 tsp cumin (or 1t cumin and 1t coriander)

1/2 tsp salt

1/2 tsp dried oregano

3-4 cups chicken broth

Garnish: sour cream, cheddar cheese tortilla chips

Combine all ingredients except garnish in slow cooker.

 Cover and cook on low 8-10 hours or high 4-5 hours. 

Ladle into bowls. 

Top with garnish suggestions as desired.

When coking on stove top saute' onion in a little oil until soft, add garlic stir till fragrant.

Add remaining ingredients. Simmer until flavors are well blended.

  

Hummus

1 16 oz can of chickpeas or garbanzo beans

1/4 cup liquid from can of chickpeas

3-5 tablespoons lemon juice (depending on taste)

1 1/2 tablespoons tahini

2 cloves garlic, crushed

1/2 teaspoon salt

2 tablespoons olive oil

Drain chickpeas and set aside liquid from can.

 Combine remaining ingredients in blender or food processor. 

Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth. 

Place in serving bowl, and create a shallow well in the center of the hummus.

Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional).

For a spicier hummus, add a sliced red chile or a dash of cayenne pepper.

 Hoppin’ John

1 lb  ground sausage

1 med onion, diced

2 cloves garlic, minced

2 cups chicken broth

2 cans black eyed peas

1 cup long grain rice

1 tsp fresh thyme  (or 1/2 tsp dried)

1/2 tsp pepper   

Brown sausage in skillet until no longer pink. 

Add onion, cook until tender. add garlic cook stirring one minute more. 

Add broth, black eyed peas. 

Stir in rice, thyme and pepper, cover and simmer 15-20 minutes

Cajun Quinoa

1/2 cup onion diced

6 cloves garlic minced

1 Tbsp olive oil

1 cup carrots, shredded

1 tsp Cajun seasoning

1 med. zucchini, diced

2 tsp.. fresh thyme or oregano

1 1/4 cup quinoa

2 cups water

Rinse quinoa well. Cook in pan with a tight fitting lid. 

Bring to a boil, then turn down to a simmer, cover and         

      cook  for about 20 minutes. 

Saute’ onion, garlic, carrots and zucchini in olive oil 

      until tender. 

Mix cooked quinoa and vegetables. 

Add seasoning. 

Adjust seasoning to taste

Sharing what we have learned at our community table.