BEANS

how to cook dried beans bean recipes and
                    nutrtional values practical boat cook


practical
                          boat cook. how to cook with beans beans
                          recipes vegan and vegetarian BEAN NUTRITION FACTS /COMPLEX CARBOHYDRATES / DIETARY FIBER / VITAMINS AND MINERALS


WHY USE BEANS ON AN OCEAN PASSAGE?

DRIED BEANS:  Beans are easy store, come in many varieties, and are also a great source of protein, fiber, vitamins and minerals - that's a great start.  Beans can also be sprouted - should you wish to.  However one note of caution - beans DO NOT LAST FOR EVER.  Beans that are more than 6 months old will take forever to soak and cook.  This is the one time you want to shop in the poorer areas of town, where the turnover of stock is high, thus helping to ensure a fresher product.  Upmarket stores will not sell as many, thus those beans could have been sitting on the shelf for a long time.

CANNED BEANS:  If you don't like the idea of having any type of glass on your boat, not a problem, you will find canned beans in most supermarkets these days.  The one draw back to pre-cooked beans is the price compared to the dried variety, however, considering what you get for your money it really shouldn't matter.  Using canned or jarred beans saves gas and time and water - they can also be eaten cold, straight from the jar should the need suffice.



what's in a bean?

All types of beans—including black, cranberry, Great Northern, dark red kidney, light red kidney, white kidney, navy, pink, pinto, and small red—are good sources of protein, excellent sources of fiber, and naturally fat-free, sodium-free, and cholesterol-free. Many types are also good sources of potassium.  Below are many easy to make, cheap and above all delicious bean recipes.  Whether you are vegetarian or not, beans should be a part of everyone's diet.  This is now the time to really start thinking about getting a pressure cooker.  MORE INFORMATION ON PRESSURE COOKERS

Bean Nutrition - The Facts

Data based on ½ cup servings of beans that have been cooked from the dry form and drained of cooking liquid. Canned beans will contain more sodium.

Type of Bean Photo Calories Protein (g) Fat (g) Total Carb.
(g)
Dietary
Fiber (g)
Sodium
(mg)
Potassium
(mg)
Black  black beans - guide to beans for
                              ocean passage making practical advice for
                              every yacht and boat owner in a galley 114 8 0.5 20 8 1 305
Cranberry  dried beans - guide to bean
                              nutrition, practical galley advice for
                              every yacht and boat owner 120 8 0.4 22 9 1 342
Great Northern  dried beans - guide to bean
                              nutrition, practical galley advice for
                              every yacht and boat owner 104 7 0.4 19 6 2 346
Navy  dried beans - guide to bean
                              nutrition, practical galley advice for
                              every yacht and boat owner 127 8 0.6 24 10 0 354
Pink  dried beans - guide to bean
                              nutrition, practical galley advice for
                              every yacht and boat owner 126 8 0.4 24 5 2 429
Pinto  dried beans - guide to bean
                              nutrition, practical galley advice for
                              every yacht and boat owner 122 8 0.6 22 8 1 373
Light Red Kidney  dried beans - guide to bean
                              nutrition, practical galley advice for
                              every yacht and boat owner 112 8 0.4 20 7 2 357
Dark Red Kidney  dried beans - guide to bean
                              nutrition, practical galley advice for
                              every yacht and boat owner 109 8 0.2 19 8 4 335
White Kidney  dried beans - guide to bean
                              nutrition, practical galley advice for
                              every yacht and boat owner 124 9 0.3 22 6 5 502
Small Red  dried beans - guide to bean
                              nutrition, practical galley advice for
                              every yacht and boat owner 110 6 0.5 19 6 1 371


Dry Beans Provide Complex Carbohydrates

  • Complex carbohydrates, also referred to as dietary starch, are made of sugar molecules strung together like a necklace. Complex carbohydrates are typically rich in fiber.
  • The majority of the calories in dry beans come from carbohydrates in the form of starch, resistant starch (digested by beneficial bacteria in the gut), and small amounts of non-starch polysaccharides (also digested by beneficial gut bacteria).
  • Being rich in complex carbohydrates, as well as a good source of protein, beans have a low glycemic index.  This makes them an ideal food for the management of insulin resistance, diabetes and hyperlipidemia.
  • Beans contain some complex sugars called oligosaccharides, which 
are non-digestible, fermentable fibers. They are broken down by beneficial bacteria in the colon, which may result in gas production and flatulence.   There is increasing research and attention about the health of the gut or gastrointestinal (GI) tract, and how certain foods benefit or harm the gut . Beans may be a very important food for a healthy gut!

Dry Beans Provide Beneficial Dietary Fiber

  • Dry beans are rich in both soluble and insoluble fibers.
  • Soluble fiber traps dietary cholesterol inside the digestive tract. The cholesterol is then excreted versus being absorbed, which helps to lower blood levels of LDL cholesterol, especially if LDL cholesterol levels were high to begin with.
  • Dry beans also provide substantial amounts of insoluble fiber, which help attract water to the stool and keeps you regular.  This may help to combat constipation, colon cancer, and other digestive health conditions (Lanza, 2006).


Dry Beans Contain Essential Vitamins and Minerals


  • Most types of beans are good sources of potassium, a mineral that promotes healthy blood pressure levels.
  • Beans are excellent sources of copper, phosphorus, manganese and magnesium—nutrients that many Americans don’t get enough of.
  • Most types of dry beans are rich sources of iron, which makes them important for vegetarians and vegans who do not get an animal source of iron.
  • Dry beans are an excellent source of the water-soluble vitamins thiamin and folic acid and a good source of riboflavin and vitamin B6.

So, that's the science bit over and done with, the test is whether they taste good - try a few of the recipes below and see for yourself.  By omitting the cheese in the recipes you will create a vegan meal, leave the cheese in and it's a vegetarian meal - it's as simple as that.


BEAN RECIPES

practical boat cook. how to cook with beans
                      beans recipes vegan and vegetarian MIXED BEAN WITH TOMATO VINAIGRETTE

practical
                      boat cook. how to cook with beans beans recipes
                      vegan and vegetarian BEAN BRUSCHETTA WITH CHICORY AND RED ONION

practical
                      boat cook. how to cook with beans beans recipes
                      vegan and vegetarian CANNELLINI BEANS WITH SPINACH

practical
                      boat cook. how to cook with beans beans recipes
                      vegan and vegetarian BUTTER BEANS RAGOUT

practical
                      boat cook. how to cook with beans beans recipes
                      vegan and vegetarian Pressure-Cooker Gigante Beans in Tomato Sauce

practical
                      boat cook. how to cook with beans beans recipes
                      vegan and vegetarian Mediterranean Beans and Pasta

practical
                      boat cook. how to cook with beans beans recipes
                      vegan and vegetarian Bean Tacos

practical
                      boat cook. how to cook with beans beans recipes
                      vegan and vegetarian Classic Chilli Beans

practical
                      boat cook. how to cook with beans beans recipes
                      vegan and vegetarian Red Beans and Rice 






RECIPES

DOWNLOAD AND PRINT THESE RECIPES FOR FREE



mixed bean salad how to cook with beans
                  practical boat cook
practical boat cook.
                      how to cook with beans beans recipes vegan and
                      vegetarian DOWNLOAD THE RECIPE HERE

This will serve about 6 people

Ingredients


  • 5 plum tomatoes, cored
  • ½ medium white onion
  • 2 chilies
  • ½ cup (packed) cilantro leaves with tender stems
  • 3 tablespoons fresh lime juice, divided
  • 1 teaspoon salt, plus 3 tablespoons if using fresh beans, plus more
  • 4 pounds fresh shell beans (such as cranberry or butter), shelled, or three 15-ounce cans beans (such as black, cannellini, and/or kidney), rinsed
  • ½ pound snap beans (such as Romano, wax, or green beans), thinly sliced on a diagonal
  • ¼ cup olive oil










Preparation

  • Purée tomatoes, onion, chilies, cilantro, 1 Tbsp. lime juice, and 1 tsp. salt in a food processor until almost completely smooth. Strain through a fine-mesh sieve into a medium bowl, pressing on solids to extract as much liquid as possible. Chill until ready to use.

  • If using fresh beans, bring beans, 3 Tbsp. salt, and 6 cups water to a boil in a medium pot over medium heat. Reduce heat and simmer until beans are tender, 15–45 minutes (fresher beans will cook faster; drier beans will take longer). Taste and season with salt as needed; let beans cool in cooking liquid, about 2 hours.

  • Drain beans and place in a large bowl. Add snap beans, oil, and remaining 2 Tbsp. lime juice; toss to combine. Let sit 1 hour to allow flavors to meld. Taste and season with salt as needed just before serving.

  • This salad can be made 1 day ahead. Just cover and chill.




Bean Bruschetta with Chicory and Red Onion

Bean Bruschetta with Chicory and Red Onion
practical boat cook. how to cook with beans
                        beans recipes vegan and vegetarian DOWNLOAD THE RECIPE HERE

Ingredients

This is great for just two people wanting a great snack.

  • 4 tablespoons (or more) olive oil, divided, plus more for drizzling
  • ½ medium yellow onion, thinly sliced
  • 2 garlic cloves, smashed
  • ½ teaspoon chopped rosemary
  • ¼ teaspoon crushed red pepper flakes
  • ½ cup dried skinless beans
  • salt
  • 1 tablespoon fresh lemon juice, plus more
  • 1 small red onion, thinly sliced
  • 2 cups torn chicory (such as radicchio, curly endive, and/or Belgian endive)
  • 4 slices country-style bread, toasted
  • Crushed red pepper flakes (for serving)

Preparation

  • Heat 2 Tbsp. oil in a small pot over medium. Cook yellow onion, stirring occasionally, until soft and golden, 10–12 minutes. Add garlic, rosemary, and red pepper flakes and cook, stirring, until fragrant and garlic is soft, about 3 minutes. Add  beans and pour in cold water to cover by 2". Bring to a boil. Reduce heat to medium-low, season with salt, and simmer until tender, 45–60 minutes. Let cool slightly. Drain, reserving 1 cup cooking liquid.

  • Purée  beans in a blender with ¼ cup reserved cooking liquid and 1 Tbsp. lemon juice, adding more cooking liquid as needed, until smooth. Taste and adjust seasoning with more salt, oil, and lemon juice as needed. 

  • Heat 1 Tbsp. oil in a medium skillet over medium-high. Add red onion, season with salt, and cook, stirring often, until brown but not soft, about 5 minutes. Transfer to a plate.

  • Wipe skillet clean and heat 1 Tbsp. oil over medium-high. Add chicory, season with salt, and cook, tossing, until wilted slightly, about 3 minutes. 

  • Spoon bean purée onto toast; top with red onion, chicory, and pepper. Drizzle with oil.



***


Cannellini Beans with Spinach

practical boat cook. how to cook with beans
                        beans recipes vegan and vegetarian DOWNLOAD THE RECIPE HERE

This will serve about 6 people

Ingredients

  • cups dried cannellini (white kidney) beans, soaked overnight, drained
  • 1 head of garlic, halved crosswise; plus 2 garlic cloves, crushed
  • 3 sage leaves
  • 6 tablespoons olive oil, divided, plus more for serving
  • salt
  • ½ teaspoon crushed red pepper flakes
  • 2 bunches mature spinach, trimmed
  • 1 tablespoon finely grated lemon zest
  • 2 tablespoons fresh lemon juice

Preparation

  • Bring beans, head of garlic, sage, 3 tbsp. oil, and 6 cups water to a boil in a large saucepan over medium heat. Reduce heat, add several generous pinches of salt and simmer gently until beans are creamy all the way through but skins are still intact, 35–45 minutes. Let cool.

  • Heat 3 tbsp. oil in a large skillet over medium. Cook crushed garlic and red pepper flakes, stirring, just until garlic is golden, about 1 minute. Working in batches, add spinach, letting it wilt slightly before adding more, and cook, tossing often, until leaves are just wilted, about 5 minutes; season with salt.

  • Using a slotted spoon, transfer beans to skillet with spinach and cook, tossing gently, until beans are warmed through. Add lemon zest, lemon juice, and ¼ cup bean cooking liquid and toss, adding more cooking liquid if needed, until coated (mixture should be saucy but not submerged in liquid; don’t cook too long or beans will get mushy). Taste and season with salt. Serve drizzled with oil. 



***

Butter Bean Ragout
practical boat cook. how to cook with beans
                        beans recipes vegan and vegetarian DOWNLOAD THE RECIPE HERE


Ingredients

Servings: 8
  • 1 pound dried butter beans (large lima beans), soaked overnight, drained
  • 1 teaspoon kosher salt, plus more
  • cups olive oil, divided
  • ¾ cup finely chopped fresh parsley
  • 2 garlic cloves, finely chopped, divided
  • 1 medium onion, chopped
  • ½ small fennel bulb, chopped
  • ¼ large celery root (celeriac), peeled, cut into ½-inch pieces
  • 1 celery stalk, chopped
  • 2 bay leaves
  • 3 cups bite-size pieces Tuscan kale
  • ½ cup panko (Japanese breadcrumbs)

Preparation

  • Place beans in a large heavy pot and add cold water to cover by 1". Bring to a boil. Reduce heat, cover pot, and simmer, occasionally skimming surface, until beans are tender enough to be easily smashed with the back of a spoon, about 1 hour. Season with salt and stir in ½ cup oil.
  • Meanwhile, process parsley, half of garlic, and ½ cup oil in a small food processor until smooth. Cover parsley oil; set aside. Heat 2 Tbsp. oil in a large skillet over medium-low. Add onion, fennel, celery root, celery, bay leaves, remaining garlic, and 1 tsp. salt to skillet, cover, and cook, stirring occasionally, until vegetables are very soft but haven’t taken on any color, 15–20 minutes. Remove bay leaves and mix vegetables into cooked beans.
  • Preheat oven to 400°. Carefully purée 3 cups bean mixture and liquid in a blender until smooth and creamy; mix back into bean mixture. Stir in kale; season with salt. Pour ragout into a 3-qt. baking dish and bake until thick and bubbling and top is browned, 30–35 minutes. Let cool 10 minutes before serving. (Ragout will thicken as it sits.)
  • Meanwhile, heat remaining 2 Tbsp. oil in a large skillet over medium-high. Cook panko, tossing often, until golden brown, about 3 minutes. Transfer to paper towels to drain; season with salt.
  • Serve ragout drizzled with parsley oil and topped with toasted panko.


***

how to make beans in tomato sauce
practical boat cook. how to cook with
                          beans beans recipes vegan and vegetarian DOWNLOAD THE RECIPE HERE

Ingredients

For about 4 people
  • ¼ cup olive oil, plus more
  • 1 medium onion, chopped
  • 4 garlic cloves, thinly sliced
  • ½ teaspoon crushed red pepper flakes, plus more for serving
  • ½ cup dry white wine
  • cups dried gigante beans
  • 2 bay leaves
  • 1 tablespoon kosher salt, plus more
  • 1 28-ounce can whole peeled tomatoes, drained
  • Crumbled feta, oregano leaves, and lemon wedges (for serving)

Preparation

  • Heat ¼ cup oil in pressure cooker over medium. Add onion and cook, stirring often, until translucent, 5–8 minutes. Add garlic and ½ tsp. red pepper flakes and cook, stirring, until fragrant, about 2 minutes. Add wine, bring to a boil, and cook until pan is almost dry, about 5 minutes. Add beans, bay leaves, 1 Tbsp. salt, and 5 cups water. Seal pressure cooker according to manufacturer’s instructions and cook on high pressure 50 minutes. Manually release pressure. Beans should be tender and creamy; if not, reseal and cook 10 minutes longer. Season with more salt if needed.
  • Add tomatoes, breaking up with your hands, and cook over medium heat, stirring occasionally, until liquid is thickened, tomatoes begin to break down, and beans are very tender, 25–30 minutes. Season with salt, if needed.
  • Serve beans topped with feta, oregano, and more red pepper flakes and drizzled with oil, with lemon for squeezing over.



mixed dried
                    beans practical boat cook bean recipes for big
                    crowds how to feed a lot of people for very little
                    with bean recipes

BEANS FOR BIG CROWDS



Mediterranean Beans and Pasta

practical
                            boat cook. how to cook with beans beans
                            recipes vegan and vegetarian download the recipe here

(should serve about 20 hungry chaps)

1-1/2 lbs onions, chopped
5 garlic cloves crushed
2oz olive or vegetable oil
2 tablespoons dried oregano leaves (or try parsley or anything in the cupboard)
2  red peppers chopped (or a tin of red peppers)
5 cans tinned tomatoes
Tomato pure, as little or as much as you like
1/3 cup light brown sugar, packed
5 tins of kidney beans (or any bean you prefer)
1lb chopped spinach
Salt and pepper to taste
3lbs of pasta, any shape will do
12oz cheese (feta is perfect, but any type will do)
a few hand fulls of pine nuts or chopped almonds to garnish

PREPARATION:
1. Sauté onion and garlic in olive oil in stock pot until tender, about 10 minutes. Add herbs, and red pepper, and sauté 1 to 2 minutes longer. Add tomatoes, tomato puree, and beans; heat to boiling. Reduce heat and simmer, covered, for 15 minutes, adding spinach during last 5 minutes of cooking time. Season to taste with salt and pepper.
2. Cook pasta according to package directions. To serve, spoon 1 cup sauce over 1 cup pasta on each plate; sprinkle each serving with 2 tablespoons feta cheese and 1 tablespoon pine nuts.



Bean Tacos (wraps)

practical boat cook. how to cook with
                            beans beans recipes vegan and vegetarian download the recipe here

(should serve about 15 hungry chaps)


1lb chopped onions
2 tablespoons olive oil
6 tins of beans (assorted tins), crush slightly (beans, not tins)
2 tablespoons chilli or equivalent
2 teaspoons ground cumin
2 hand fulls of fresh herbs (parsley, cilantro, just go wild here)
6 cloves of  garlic (crushed)
1 teaspoon black ground pepper
2lbs of grated cheese (cheddar is great for this)
20-30 wraps or tacos (dependent on size)
2 or 3 iceberg lettuce (or any other that you can get)
1 large bottle of tomato salsa
3-4 tubs of sour cream (or greek yoghurt)

PREPARATION:
1. Sauté onion and garlic in olive oil in stock pot until tender, about 10 minutes. Add cumin, then beans and finally the fresh herbs.  leave hot in the pan.
2. Place a small hand full of lettuce on your wrap. Scoop 1/4 cup mixture onto each wrap, and 1 tablespoon each salsa and sour cream.



Classic Chili Beans

practical boat cook. how to cook with
                              beans beans recipes vegan and vegetarian download the recipe here

(should serve about 15 hungry chaps)


1lb chopped onions
2 tablespoons olive oil
6 tins of beans (assorted tins), crush slightly (beans, not tins)
2 tablespoons chili or equivalent
2 teaspoons ground cumin
2 hand fulls of fresh herbs (parsley, cilantro, just go wild here)
6 cloves of  garlic (crushed)
1 teaspoon black ground pepper
2lbs of grated cheese (cheddar is great for this)
20-30 wraps or tacos (dependent on size)
2 or 3 iceberg lettuce (or any other that you can get)
1 large bottle of tomato salsa
3-4 tubs of sour cream (or greek yoghurt)

PREPARATION:
1. Sauté onion and garlic in olive oil in stock pot until tender, about 10 minutes. Add cumin, then beans and finally the fresh herbs.  leave hot in the pan.
2. Place a small hand full of lettuce on your wrap. Scoop 1/4 cup mixture onto each wrap, and 1 tablespoon each salsa and sour cream.

(should serve about 12 hungry chaps)


1-1/2 lbs onions, chopped
5 garlic cloves crushed
2oz olive oil
6 tins beans (kidney/pinto/black)
4-5 tins tomatoes
2 tablespoons chili or equivalent
Salt and pepper to taste
3 tubs sour cream
3lbs tortilla chips (optional)

PREPARATION:

1. Sauté onion and garlic and chili in olive oil in stock pot until tender, about 10 minutes. Throw in everything else except the sour cream.  Leave hot in the pan.
3. Top each bowl of chili with 1 Tablespoon sour cream and serve with tortilla chips.





Red Beans & Rice

practical boat cook. how to cook
                                with beans beans recipes vegan and
                                vegetarian download the recipe here

(should serve about 12-15 hungry chaps)


1-1/2 lbs onions, chopped
5 garlic cloves crushed
2oz olive oil
6 tins beans (kidney/pinto/black)
2 large peppers (red and green look nice together) sliced thinly
2 tins sweetcorn
1 hand full chopped parsley
Salt and pepper to taste
2lbs rice


PREPARATION:
1. Sauté onion, peppers and garlic in olive oil in stock pot until tender, about 10 minutes. Add beans and sweetcorn.
2. With your rice, and your water ready to go, put it on the stove, and bring to the boil, two minutes is sufficient at a simmer.  Now turn off the heat and leave it alone, about 30 minutes later, hey presto, perfect rice. More on rice...
3.  Mix all the ingredients together, and garnish with fresh parsley.  Guacamole or sour cream is a great accompaniment to this dish.