the family table: beans

Showing posts with label beans. Show all posts

October 31, 2014

fall session: beans, white bean and escarole soup

Today in family table cooking we made beans. A lot of them. A lot of different ways. I cooked pinto beans 3 ways: in the crock pot, over night for 7 hours on low; in the pressure cooker for 3 minutes after coming to full pressure (then letting natural release happen for 15 minutes after); and in a plain old pot, for about 1 1/2 hours at a simmer. Conclusion: pick the method that fits with your personality. Planning ahead and cooking in a crock pot is not for everyone, more for advanced thinking people. Using the slightly scary pressure cooker is also not for everyone, you have to follow timing and directions very precisely and have to trust the times as you can't look and stir. Maybe the good old fashioned pot cooking is a happy medium, although you have to be home for the time it cooks to test bean doneness.

We also made bean burgers. You can make them with any type of bean, add any type of herbs, but here is the basic recipe to launch from:

1 1/2 C cooked beans of choice
1 1/2 egg
1/2 C chopped herb of choice
1/4 C grated cheese of choice (parmesan, gryuere, combo of two)
2 tsp. dijon mustard
salt, pepper
squeeze of lemon juice
3/4 C breadcrumbs, mix of fine and panko
panko breadcrumbs for dusting patties with

Mash the beans with a potato masher or fork. Add in egg, herb, cheese, salt, pepper and lemon squeeze, mix. Add bread crumbs and test for consistency, adding more breadcrumbs or lemon juice to make it drier or wetter. Shape into patties, dip into a bowl of panko to coat. Put in fridge until ready to saute or put in the freezer if you are planning to eat them later. When ready to cook, heat up a couple of Tbl olive oil, get the pan and oil hot, add in the cakes and brown on both sides. Remove to a cookie sheet and bake in the oven for about 10 minutes at 325. Serve on a bed of greens with a squeeze of lemon and mashed avocado relish.

I had a very hard time choosing the recipes and the bean types, there are so many good ones around. I am going to attach a lot of links to some great recipes, so anyone wanting to have a bean bonanza can have fun.

Herbed White Bean and Sausage Stew

Giant Lima Beans with Stewed Tomatoes and Oregano Pesto

Giant Lemon Fennel Beans

Giant Crusty and Creamy White Beans

Porotos Granados
(yummy Chilean bean soup with winter squash, green beans, corn and smoked paprika)

Enjoy this recipe for White Bean and Escarole Soup

TFT, SOUP Cannellini Bean and Escarole

February 28, 2014

winter soup session: ribollita

"Ribollita" means "reboiled" in Italian. Typically, as a family would continue to eat their minestrone day after day, it would get to be more liquids than solids as people would favor the beans and vegetables over the liquid. To thicken it up, cubes of stale bread would be added to the soup. A new meal was created.

To make ribollita, canned beans can be used (healthy tip: if you rinse well your canned beans you can decrease the salt in them by 50%). However, it is yummier and healthier to use your own simmered beans. And on a wintery day in Chicago, bubbling beans is a great zen activity, it feels satisfying. Once your beans are cooked, you can put them in a tupperware, or a baggie and freeze them until you are ready to make soup.

Ribolitta can be made with any vegetables you have on hand. I give you the recipe for what I used, but feel free to use what is on hand. Any fresh vegetables will make a delicious soup. Although greens of some sort are a necessity.

Ribollita Soup by The Family Table

July 09, 2012

in the garden...beans

Beans are bursting on the vine right now...bush beans, pole beans. Beans are rich in dietary fiber and they are a complex carbohydrate so they get processed slower, allowing you to feel fuller. They are rich in vitamins A and C. Beans can be simply prepared by putting them in a pot of salted boiling water until they are al dente. Purists like to then fish out the beans with a slotted spoon, plunging them into an ice bath of water so they maintain their vibrant green color. If you are lazy (like me), draining them in a colander and then dousing them with cold water also works. At that point, drizzling them with melted butter and lemon juice, or throwing them in with some fresh salad greens makes a delicious and easy way to eat them. Roasting them is another easy option: place the beans on a baking pan, toss them in olive oil and salt and pepper and put into a 450 degree oven for about 7 minutes, shaking them so they don't burn. I recently made the following green bean recipes which were delicious. Perfect to serve with some simply grilled fish or chicken. Green Bean and Israeli Couscous Salad and Green Beans with Parsley and Sesame Tahini Sauce

IN THE GARDEN

Four years ago, after generous donations from local garden clubs, we launched the Urban Garden at the YWCA. It started as 6 raised beds and we grew tomatoes, herbs, lettuce, kale, swiss chard, cucumbers, zucchini, collard greens, okra, eggplant and yellow squash. In 2012, thanks to an exciting donation from CoBank, we were able to increase the beds by 3, then 2 the next year 2 more in 2014. In our growing season, from April to December (thanks, global warming), I harvest the vegetables and prepare them in my weekly cooking sessions with the women at Mary Lou’s Place. It has been a great experience for all of us: planting seeds, then seeing them pop up from deep dark soil, then harvesting and eating the vegetables. It is magical. Each week I showcase a seasonal vegetable by using simple and easily repeatable recipes and preparations. As our garden unfolds, I will offer those recipes up to you, entitled “In the garden”.

In 2013, we started offering classes to Evanston women participating in W.O.W. (women out walking) sponsored by the Health Department. I held three part series where we would plant seeds; three weeks later tend the seeds and talk about nutrition; and three weeks later harvest and cook with the vegetables.

In 2014, we continued the outreach classes to the Latino Advisory Committee, to clients at Connections for the Homeless, and to families in Y.O.U.'s community schools. It has been a great journey and I hope to add new cooking groups this year.

A big thank you to those who have helped me along the way: to Margaret, Betta, Missy and Laurel for helping me in the kitchen way back when; to Amy A. for being there, for 4 years now; to Kim F. who helped maintain the garden that first summer; to Courtney and Jean who are so lovely to cook with; to Cie, my outreach cooking companion; to Amy D. who is the green thumb behind garden care 2014 and 2015; to Kim C. for making this blog; to Charles without whom the garden would not exist and to all of the many family table cookers, crock pot buyers and garden waterers who have made my years working with the YWCA possible. Thank you.

FAVORITE COOKBOOKS

River Cottage Veg, Hugh Fearnley-Whittingstall

Vegetable Literacy, Deborah Madison

Roots, Diane Morgan

Food Matters, Mark Bittman

Super Natural Everyday & Super Natural Cooking, Heidi Swanson

Plenty, Yotam Ottolenghi

Ancient Grains for Modern Meals, Maria Speck

Tender, Nigel Slater

The Zuni Cafe Cookbook, Judy Rodgers

Simply Ming, One Pot Meals, Ming Tsai

Bills Food, Bill Granger

Art of the Slow Cooker, Andrew Schloss

Slow Cooker Revolution, America's Test Kitchen

Any books by Jamie Oliver

Sunday Suppers at Lucques, Suzanne Goin

Braise, Daniel Boulud

Hello.

I created the Family Table in late 2010 with the goal of helping families, of all backgrounds, share low cost, nutritional family meals. From my distant days of cooking in restaurants in San Francisco, I had learned the joys of braising: simmering pots, filling your house with the anticipation of dinner. Braising is simple, inexpensive, full of vegetables, and provides comfort food for the whole family. When I overcame my snobbism of slow cookers just last year, I realized that they were the missing link that could enable families to eat together, even with the crazy pace of life we all seem to lead.

Over the past years, through my bi-weekly cooking with women, I have discovered that we all share the primal desire to eat fresh, healthy and good tasting food. Standing together at a kitchen counter, peeling, chopping, grating, enables us to connect to one another as we share stories of our lives, our hopes, our insecurities in a safe way. We are nurturers by nature and as we gather together to create food for our family, we are brought closer together.

I choose my recipes for their simplicity, affordability and flavor. Wherever I can, I omit extra fats, add extra vegetables, within reason. I want to confess: I am not a health food fanatic. I believe in real food that people will enjoy sharing every night of the week. Most recently, I have started an edible garden where I plan to cook with the fresh produce as it blooms. I encourage people to visit my blog, read the recipes, and maybe even gather some friends and neighbors to cook together.

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