Cooking from the Pantry: Beans

1. Welcome - Class Overview: Welcome to our country kitchen. We're coming to you from the wilds of Andalusia, and we're here to help you. To tune out to the outer world for a while and to nurture your creative calm will be cooking simple, imaginative dishes with the emphasis on economy, nutrition and health. The focus of this class is beans on. We'll be looking into five recipes that used this versatile ingredient will be making a Mexican inspired bean stew, a Mediterranean being salad with feta cheese, some delicious re fried Herbie bean cakes, a velvety vegan chocolate being pie and some week free and gluten free coconut banana bean buns. And, of course, will be walking you through every step of the way and at the same time helping you to make a little more room for that in a century and to really enjoy the culinary process, we hope you can join us 2. Intro - some bean facts: the bean is categorized as a lagoon, and they are the seeds from a variety of different species of plants. There are thousands of bean varieties, although only a relatively small number cultivated for mass production, they range in shape, size and color. We have a small selection, some of the more popular ones. Here we have the small round beings, such as the green among being two medium size beans, such as the black eyed bean on the black bean on the oval, pink and white pinto bean on larger white beans. Beans are rich in protein, complex carbohydrates and fiber on a low in fat and calories. On the whole, they have a mild flavor and can therefore be used in many types of dishes. All those some beans, such as the monk being have an earthy flavor in general, there not eaten raw as some can be harmful. For example, the red kidney bean is particularly toxic when uncooked, they provide a good background for all manner of flavor combinations. They balance and contrast well with pungent, such as garlic fragrant, such as bay leaves hot such as chilies, herbal, strong and woody. Such a time rosemary in Oregon or soft and sweetest such a tarragon, parsley and cilantro spice such as cumin and ginger, cinnamon and nutmeg. Sweet. Such a sugar and honey Citrus, such as orange and lemon and creamy, such as chocolate. They also pair well with meat and fish. 3. Basic Cooking: Although beans are used in culinary dishes worldwide, they are a staple of the Indian subcontinent, South America and Africa, on most popular in Asia and the Mediterranean. Today, the world's biggest producers are in South and Southeast Asia and South America. They could be made into soups, hashes and hearty stews. They could be used to make stuffing and salad and used for desserts. Especially ingredient can be produced from cooking beans and also chickpeas in water. This is known as jacqui fiber. This is a viscous liquid that forms when the cooked beans are bottled and stored, and they're reduced cooking liquid. This can be whisked, albeit time consuming, to produce a substance, which has similar properties to egg whites on is especially useful in vegan cookery. Beans need plenty of hot liquid to cook, during which they absorb, expand and soften. To avoid prolonged cooking, it is advantageous to pre soak beans overnight. This reduces the amount of time needed to cook. Freshly cooked beans are generally cooked to be soft and creamy inside, but still retain their shape and texture. Outside store bought beans are useful to add quickly to a recipe that they contend to be on the soft, mushy side. Great when you need to puree, but less successful and lacking in flavor and texture. For use in other dishes where freshly cooked beans are far superior. Basic cooking Put soaped beans into a large pan of water. For example, 200 grams of one cup of beans use around four cups or one litre of water. Bring to the boil. Cover turned down the heat and simmer for 30 to 40 minutes, depending on the size of being. The best way to determine this is to taste, particularly near the end of cooking. Different varieties of beans, apart from their size can cook quicker than others. If you like to make soups, you can add all sorts of basic stop flavors to the cooking water, such as bay leaves, onion, celery, garlic, parsley, leeks, carrots and peppers. Now we're going to move on to making some dishes 4. Mexican Bean Stew : Mexican style beans do. For this recipe, you will need one leader of stock, beef or chicken, 425 grams or 15 ounces of pinto beans. That's the dry weight. 750 grams or £1.5 cubed Braising beef 100 grams or 3.5 ounces chopped bacon 600 grams or 20 ounces of tomatoes one large onion, around 220 grounds 7.7 ounces three sticks celery three bay leaves three close of garlic one tablespoon of cumin seeds one tablespoon of dried Oregon A three chilies one tablespoon of ground cumin one tablespoon of paprika one tablespoon of ground cinnamon One bunch of fresh cilantro one bunch of fresh parsley, Salt and pepper on around 2 to 3 tablespoons of extra virgin olive oil Some of the beans in a generous amount of boiling water for 1.5 hours. Drain and set aside. At this point, they are partly cooked. Finally, slice the onion finally, dice the tomatoes. Finally slice the celery, crush the garlic and chop. Dream the chilies. Remove seeds and set aside for later. Finally, slice the flesh. Slice the fresh herbs heat the oil in a large pan and sear the beef briefly for one minute at the bake at the onions at the garlic on the celery. Add a little more oil if needed at the bay. Leaves at Stoke at the two marches at the chilies, but not the seeds at the Kumin Africa Cinnamon Cumin seeds on the dried or garner. Bring to the boil, turn down the heat, cover and gently simmer for 30 minutes at the fresh herbs at the pre cooked beans. Bring back to the boil, then continue to simmer, uncovered, for a further 30 minutes. Stir from time to time as the liquid reduces. Taste and season well at the chili seeds to add hate to your liking and Sprinkle with fresh herbs. Serve with rice and tortillas with side dishes of avocado, sliced onion, chopped tomato, fresh herbs and chilli. Source. 5. Mediterranean Bean Salad: Mediterranean being salad. For this recipe, you will need five ounces of cubed better cheese, half a cup of black beans, half a cup of black eyed beans and half a cup of pinto beans. 3.5 ounces of red peppers 3.5 ounces of cucumber 3.5 ounces of red onion, half a cup of black pitted olives two ounces of capers, too large clothes of garlic one small handful of fresh herbs parsley, basil, thyme and Oregon Oh six tablespoons of extra virgin olive oil three tablespoons of lemon juice, one teaspoon of mustard Salt and freshly ground black pepper Soak the beans overnight. Once soaked, the beans will pretty much doubled in size. Cook in a generous amount of boiling water for 40 minutes. Meanwhile, you now have the time to prep. Whilst the beans are cooking, we're going to prepare all the vegetables. Now Trim the pepper, remove seeds and finally dice pail, lip you comfort and finally dice Finally diced red onion. - Peel and finely chop the garlic. - Cut the olives into quarters. Slice the fresh herbs to make the vinaigrette. Combine the mustard, lemon juice and olive oil. Season well being should now be cooked. They've been cooking for 40 minutes. Drain and set aside. In a large mixing bowl, combine the beans, garlic and herbs. Mix in the prepared vegetables, starting with the pepper, onion, capers, olives and cucumbers. And finally, I have the cheese. Pour the vinaigrette over season again to taste and serve. If you prefer your dressing a little sweeter at a little honey, and it will make it that shop, uh. 6. Herby Refried Bean Cakes: Herbie Riff fried bean cakes. For this recipe, you will need 250 grams. 8.8 ounces of white beans one onion two carrots two green purpose one large leak two sticks of celery, fresh leafy hurt such a cilantro, parsley and three cloves of garlic For the coating, you will need 200 grams or two cups of breadcrumbs, two large X two tablespoons of dried Oregon, no salt and pepper and extra virgin olive oil. Soak the beans overnight in a generous amount of water. After soaking, you can see that the beans have doubled in size, cooking a generous amount of boiling water for 40 minutes. Meanwhile, whilst the beans a cooking, we can prepare all the vegetables finally dice the pepper finally dies. The carriage finally dice the onion, - finally dies. The league finally dies the celery crush and finally chop the garlic finally chopped the leafy herbs. Our beans are now ready. They've been cooking for 40 minutes so we can drain them. Set them aside in a large mixing mash with a potato masher and season well. So take the diced vegetables in a little olive oil for two minutes, stirring continuously. Add to the mashed beans and stir well. Stir in the fresh herbs. Taste and season if need be using your hands. Form being cakes about three inches in diameter by 3/4 of an inch thick by squeezing handfuls of the mixture firmly together into balls, then pressing down, likely to form the cakes. Repeat with all the mix. Crack the eggs into a large bowl. Fork together. Put the bread crumbs into a large bowl and mix in the Oregon. Coat each cake and egg wash, then dip each into the breadcrumbs, gently pressing the crumbs into the cakes and set aside. Repeat for the rest of the mix. To adapt these bean cakes with vegan wheat and gluten free. Use a mix of Akwa Farber and oil to cope the cakes and polenta or toasted man Eric as the crumb coating. If you get love on a question at the end of the coating at a little olive oil to be shallow , fry the cakes in olive oil until golden each side. You conserve these warm or cold and they go lovely with this fresh tomato salsa. You could also serve mayonnaise or catch up to make a quick celser. Combine one cup of freshly chopped tomato half a cup of chopped onion, half a cup of sugar, half a cup of white wine vinegar or apple cider vinegar. To close the finely chopped garlic on one inch of fresh ginger root, grated. Bring to the boil and simmer for five minutes. Leave to cool slightly before serving. 7. Chocolate Bean Pie : vegan chocolate pie. For this recipe, you will need an eight inch diameter, loose bottomed pie or tart in that's around 20 centimeters diameter. For the pastry, you will need seven ounces, 200 grams of ground, Armand's, 3.5 ounces or 100 grounds of ground oats, oat flour, three tablespoons of water, 1/3 of a cup or 100 mill of extra virgin olive oil and one tablespoon of castor sugar. For the filling. You will need 14 ounces or 400 grounds of cooked beans, seven ounces or 200 grounds. Coconut fat, 5.5 ounces or 100 and 50 grams of dark chocolate, 5.7 ounces or 100 and 50 grams of powdered sugar. Three tablespoons of organic cocoa on half a cup or 150 mil off the Agra Farber that you will get when you drain the cooked beans. More on this late. Preheat the oven to 200 degrees c. Oil the tin thoroughly to make the pastry mix. The Armand's and the hopes at the sugar make a well in the center. I had the only of world water and using your hands to bring together. Make the loose pastry dough. This tart makes a very crumbly pastry dough, which goes very well with the creamy texture to the filling. Press the dough down onto the base of the 10 push it out to line the whole of the base and up the sides, making sure that you have pressed firmly all over. Bake the tart base on the middle shelf of the oven for 25 minutes, until gold. Drain the beans, saving the thick liquid, which is the aquifer barber. Here you are separating gelatinous cooking liquid from the beans. If there's not much in your jar of beans, you can rinse the jar on beans with a tiny amount of water to get us much liquid as possible. We're looking for around half a cup of this liquid. Set both aside. Break up the chocolate and heat gently in the coconut fat until melted. Stir in the powdered sugar and continued to heat until that is melted. Add the cocoa powder removed from the heat and set aside pureed beans. Using a stick blender, whisk the Agra Farber on high until white and stiff. It needs to resemble stiff, beaten egg whites This could take some time. Rest your machine in between. On to whisk are better than one. Combine the chocolate and coconut fat with pureed beans and using the stick blender. Blend until very smooth. When you have everything combined, folding the stiff aquifer, gently pour into the cooked pie base and leave to set for at least four hours. If you have any feeling left over, pour into a container to refrigerate. To serve, cut the tart with a warm knife, cleaning the knife between slicing as the pastries on the crumbly side. 8. Coconut and Banana Bean Buns: coconut banana being months. He's a vegan wheat free on gluten free. You will need 200 grams, one cup of store bought cooked beans that have bean drained, 750 mil or 1/4 of a cup of the aqua Farber. This is the liquid you get when you drain the beans. 150 grams, 5.5 ounces of dried desiccated coconut. 150 grounds or 5.5 ounces of ground. Armand's 180 grounds or 6.5 ounces of well ripe banana. This is the weight with skin on ah 100 grounds or 3.5 ounces of coconut butter. Six ounces for 2.3 ounces of powdered sugar. Half a teaspoon of baking soda. An extra desiccated coconut for coating the buns. These are store bought cooked beans, and this is the liquid, which we have drained from the pot. Pureed beans using a stick blender. If you're coconut batteries solid. Gently heat to a liquid. Mix the desiccated coconut, powdered sugar and bacon soda together in a large bowl at the ground, nuts at the beans and coconut oil. - Mashed banana thoroughly and stir well into the mix. Whisk the Akwa Farber on high until stiff on Dwight. It needs to resemble stiff, beaten egg whites, and this could take some time. Do you have a double whisk? It's much quicker than one. Fold the Akwa Farber gently into the mix. Spoon the mixture out into rough heaps, each a little larger than a golf ball and refrigerate for 30 minutes. During this time, the mixture will stiffen. Preheat the oven to 180 degrees Celsius. Lying the oven tray with bacon parchment my old small balls with your hands a little larger than a golf ball. Rolling coconut Press down slightly said they don't roll around and place on the line. Double trade. Repeat to use up the mix. Bake for 45 minutes. Middle shelf until go. Turn off the often, but leave the oven door job and leave the buns to cool down in the oven. Slowly remove them from the tray went completely cool 9. Wrap up Beans: Although beans can often be overlooked, we hope we have inspired you. Feel free to ask any questions. We're here to help. You can also post pictures of the dishes that you've made a home in the student gallery and make sure to check back here as we have more classes coming up. Thanks very much for watching and hope to see you soon.