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4 cups water
16 oz. dry pinto beans (soaked 8-12 hours, then rinsed well)
1 onion, diced
4 oz. green chilis
2 TBSP garlic minced
2 tsp. cumin
2 tsp. chili powder
1/4 tsp. cayenne pepper
1/4 tsp. black pepper
2 1/2 tsp. salt
Add all ingredients except for salt to instant pot. Pressure cook for 10 minutes, followed by a quick release. Add salt and adjust seasonings if needed.
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Pressure cooker beans
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1 LB beans
12 cups water, divided
1-2 TBSP oil
Salt
Pick through the beans and rinse them carefully, looking for any gravel or grit. Rinse a second time. Generously cover with 6 cups of water and allow soaking overnight.
Sometime the next day, rinse the beans then place beans in a pressure cooker. Cover with 6 cups of water (so there is an inch of water above the beans) and 1-2 TBSP of oil (to prevent foaming). Depending on the size of your pressure cooker, make sure the beans and water level are below the ½ full line.
Follow manufactures directions by locking lid into place and bring pressure cooker up to pressure (15 PSI). Once pressure is built, cook for 7 minutes then remove pressure cooker from heat and allow the pressure drop naturally for 10 minutes and finish with cold water release if necessary.
If desired pour off additional liquid, then salt to taste. Freeze in 2 cup proportions until ready for use.
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I used to cook my beans for 2 ½ hours on the stove top but LOVE having a pressure cooker that will cook my beans in 7 minutes giving me the same texture as canned beans. I make a monster batch every 2 months and freeze in 2 cup proportions for quick meals like broiled nachos, burritos, tacos, enchiladas or fajitas (as shown in the picture above). If your 1 LB bag of beans costs about a dollar, then one cup of cooked beans costs $0.11.
I’ve seen a huge variation in cooking times for beans in a pressure cooker. Julia Child recommends 3 minutes, a few professional chefs recommend 10-15 minutes and I’ve heard of other home cooks cooking their beans as long as 45 minutes. When I first experimented with beans in a pressure cooker, I started cooking them at 15 minutes and had to throw them away because they were overcooked into mush. 10 minutes followed by a 15 minute natural release also turned my beans into pure mush as well. After more experimenting I’ve found the 7 minutes with a 10 minute natural release followed by a cold release is the perfect combination to get my beans just right on my stove with my pressure cooker (Fagor 10 quart). Experiment a few times (be prepared to throw out the first few batches) with your own equipment to find what works best for you.
If you accidentally under cook the beans, either bring them back up to pressure for 1 minute or continue cooking them on the stove top until they are soft.
A great resource for pressure cooking is the MissVickie Pressure Cooker website.
Roasted Chickpeas
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1 (12 oz.) can chickpeas (garbanzo beans)
Olive oil spray
1 tsp. paprika
1/2 tsp. salt
1/4 tsp. garlic
1/4 tsp. onion powder
1/8 tsp. cayenne pepper
1/8 tsp. black pepper
1/8 tsp. thyme
Rinse chickpeas well, then blot with a paper towel to dry them. Spread chickpeas in a single layer in a cookie sheet pan and broil at 450° F for 20-30 minutes, stirring occasionally. While chickpeas are roasting, combine spices and set aside.
Once chickpeas are fairly crunchy, remove them from the oven and lightly spray with an olive oil mist, then toss with spices (you may have some spices left over). Continue broiling for an additional 10 minutes or until golden brown and crunchy. Watch carefully the last few minutes to avoid burning.
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These are such an unusual but surprisingly good snack. They remind us of Corn-nuts. I love how they are a high protein but low fat snack. I did a search for them online and found several sources listing various cooking times and temperatures. From reading the feedback on Allrecipes it sounds like the cooking time and temperature can vary wildly depending on your oven. Experiment on what works for your oven but shoot for a temperature range and cooking time that completely dries out the chickpeas and when they are cool are nice and crunchy.
We enjoy this Cajun seasoning blend but any mixture of salt, chili/cayenne pepper or garlic would be good.
Hummus
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1 (15 ounce) cans garbanzo beans
1/4 cup tahini (sesame seed paste)
3 TBSP lemon juice
2 small garlic cloves, chopped and pressed
1/2 tsp. ground cumin
Salt and pepper
Drain beans and reserve the liquid when you do so. Blend beans, along with the other ingredients and 1/8 cup of the liquid. Process until the mixture is smooth. Add liquid until the desired consistency is reached. Adjust seasonings along with more cumin, lemon juice, salt and pepper if necessary.
Pita Bread
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1 1/8 cups warm water (110 degrees F)
1 1/2 tsp. active dry yeast
1 1/2 tsp. white sugar
1 TBSP canola oil
1 tsp. salt
1 cup whole wheat flour
1 1/2 cups all-purpose flour
Dissolve the yeast in the warm water. Stir in the sugar and allow yeast to proof for 5 minutes. Mix in oil, salt and 2 cups of the flour until well combined. Slowly add the last 1/2 cup of flour. Add only enough to make a moderately stiff dough that is just barely not sticky, and knead for about 10 minutes. Put in a lightly oiled bowl, turn once to coat, and cover with a towel to let it rise until double (30-60 minutes). Turn on the oven to 500 F with your pizza stone on the bottom rack, if you don't have a stone you can invert a cookie sheet or use a piece of aluminum foil.
Punch down and divide dough into 8 pieces (I flatted the dough into a disk, then using a pizza cutter, I cut the dough into eight wedges).
Lightly flour counter top and rolling pin (I use then same wooden dowel that I use for tortillas) Roll out each piece into 6 inches wide circles, while sprinkling flour over the dough to keep it from sticking. Be careful to not over work at this point.
Place disks of dough on a floured wax paper, cover with a towel and let rise for 15-30 minutes. Carefully peel dough off wax paper and cook in over 4-5 minutes.
Immediately remove from the oven and wrap in wet towel (this makes them soft). Keep them in the towel until mostly cooled and then transfer to a plastic bag.
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These recipes are quick and easy and makes a great snack. Thanks to Rachel for the great Hummus recipe. Thanks to Malisa for the great Pita bread recipe.
2 cups dried pinto beans
1 cup chicken stock
Water to cover the beans
1/2 head of garlic, peeled and coarsely chopped
2 tsp. chili powder
2 tsp. cumin
1/4 tsp. chili flakes
1 tsp. dried oregano
1 bay leaf
1/2 of an onion, coarsely chopped
1 jalapenos, minced
1 1/2 tsp salt, or to taste
Pick through the beans and rinse them carefully, looking for any gravel or grit. Rinse a second time. Generously cover with water and allow soaking overnight.
Sometime the next day, rinse the beans then place beans in a stock pot. Add chicken stock and enough water to cover the beans. Add the remaining ingredients except for the salt. Bring the beans just to a boil over high heat, then reduce the heat to low and simmer the beans, uncovered. Plan on a total cooking time of about 2 1/2 hours.
After 1 hour, stir the beans up from the bottom of the pot and check the water level. If there is not at least 1 inch more water than beans, add enough HOT water to bring it up to that level. Check the beans after another 30 minutes, repeating the process. Add the salt after the beans are well-softened and continue simmering. Check every 20-30 minutes, keeping the level of the water just above the beans. There should be extra liquid at the end of cooking, but the beans should not be watery.
If you wish, remove 1/2 to 1 cup of beans, mash them or blend in a food processor, and return to the pot for a thicker liquid.
Serve warm. The beans keep for several days in the fridge and are even better reheated. Freezes well.
Refried Beans
1/4 cup oil
1 medium onion, diced
2 garlic cloves, minced
3 cups Frijoles de Olla or other cooked pinto beans, drained
1 cup liquid from beans or 1/2 cup cream
Heat oil in a heavy skillet. Stir in onion and garlic. Sauté until softened. Add drained beans and mash with a potato masher. Add the cream and liquid, while mashing, 1 tablespoon at a time until a smooth consistency is reached (you may not use all of the liquid). Continue to cook until beans become a thick paste. Stir often to prevent sticking.
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Beans are a staple in our home and I’ve used dozens of different recipes. This one is by far my favorite. It has great flavor and the final product is very versatile. I triple the batch and freeze in 2 cup proportions for quick nachos, burritos, or bean dip. Thanks to Michelle for this great recipe.
Rice Mixture
1 cup long grain rice (I like a mix of long grain rice and wild rice)
2 cups chicken broth
Chicken Mixture
¼ cup onions, chopped
2 chicken breasts
2 garlic cloves, finely chopped
1 TBSP lime juice (from half a lime)
Salt and pepper
Beans Mixture
1 ½ cups black beans
1 can green chili’s or 1 jalapeno, finely chopped
1 roma tomato, chopped
1 TBSP lime juice (from half a lime)
Salt
Topping
1 Avocado
1 TBSP lime juice (from half a lime)
Over medium heat sauté rice with a small amount of olive oil for 2-4 minutes, add chicken broth and bring to a boil. Reduce heat and cover. Cook 20-25 minutes or according to package directions.
While rice is cooking, sauté onions in a medium size skillet or sauté pan, then add chicken. Season with salt and pepper, then cook through. Once chicken is fully cooked, toss in chopped garlic and lime juice.
In a medium sauce pan, heat beans, chili’s (or jalapeno’s), tomato and lime juice. Season with salt if necessary.
To serve, layer each plate with rice, beans, then chicken. Slice an avocado and brush with lime juice. Arrange sliced avocado on top and provide additional limes on the side.
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Thanks to Jen Korth for the inspiration for this great meal!
1 cup diced bell pepper (fresh or frozen)
¼ cup sweet onion, diced
1 small can diced green chilies (or fresh)
1 can black beans, drained and rinsed
½ cup corn
Fresh cilantro
Salsa
Flour tortillas
grated cheddar cheese
Sour cream
In a medium skillet, caramelize onion and bell peppers in 1 tsp olive oil over medium-low heat. Stir in green chilies, black beans and corn. Then add fresh cilantro and a little salsa. If you would like to thicken the mixture, add a slurry (small mixture of cold water and thickener) of arrowroot powder, a great alternative to corn starch.
For each quesadilla, scoop enough filling to cover bottom tortilla, leaving a 1" border around the edge. Sprinkle with cheese and top with second tortilla.
Brown on both sides in a skillet or bake at 450 about 10 minutes, flipping halfway through. Slice into wedges and serve with salsa, sour cream, guacamole, etc.
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Thanks to Emily at My Muffin Thursdays for this great dinner suggestion. I love Mexican food and crave a wide variety of meals so I’m always looking for new ways to serve my favorite things- black beans, salsa, guacamole, cheese. These were really easy to make and tasted delicious dipped in salsa.
1 (28-oz.) can diced tomatoes
3 T. flour
1 cup water
1-2 TBSP chili powder
2 tsp. sugar
1 tsp. salt
1/2 tsp. onion powder
1/2 tsp. cocoa powder
1/4 tsp. cumin
1/8 tsp. garlic powder
1 tsp. cilantro (fresh if available)
1 sweet onion, finely diced
1 can refried beans, thinned with a little milk or chicken broth
3 cups jack or Colby jack cheese, shredded
12 flour tortillas
In blender or food processor, blend tomatoes and flour until smooth. Pour into medium saucepan. Add water, chili powder, sugar, salt, onion powder, cocoa powder, cumin, garlic powder, and cilantro. Bring to simmer, stirring constantly, until desired consistency. Remove from heat.
Heat oven to 350°. Grease a 9 x 13 baking dish. Pour 1/2 cup red sauce into dish and coat bottom. In assembly-line fashion, place tortillas, beans, red sauce, onions, cheese, and then pan in order on workspace. Place a tortilla on a plate, spread a spoonful of beans down the center of tortilla, ladle some red sauce on beans, sprinkle with onions, then cheese, roll up tortilla, and place in baking dish. Continue until baking dish is full, or tortillas are gone. Take remaining red sauce and spread over top of enchiladas. Top with remaining cheese and Bake for 20 minutes or until cheese is melted. Serve with sour cream and salsa.
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I have been looking for years for a good authentic red sauce for enchiladas. I recently came across this recipe at Taste of Blue Sky- a fantastic recipe blog with lots of great recipes that are low in additives. The sauce is easy to make and has just the right amount of kick.
I prefer the bean and cheese enchiladas and my husband enjoys shredded chicken mixed in the red sauce with some Spanish rice. Both make great leftovers. 
18 oz chicken (or 2 large breasts, can be frozen)
2 cups chicken broth
2 banana or Anaheim chili peppers, roasted and diced
Taco seasoning
3 large tomatoes, finely diced
Tortillas
Spanish rice (see recipe below)
Salsa
Black beans
Lettuce
Cheese
Sour Cream
Guacamole
Combine first ingredients in large crock pot. Simmer on low for 4-5 hours or until chicken falls apart. Shred chicken, then set aside. Using a strainer, remove all liquid from crock pot. In a small sauce pan combine ¾ cup liquid with 2 TBSP flour, cook over medium heat until sauce thickens. Add the finely diced tomatoes and return thickened sauce to chicken and pepper mixture. Serve with your favorite toppings.
Spanish Rice (Optional): Combine remaining 2 cups of liquid with 1 cup of uncooked long grain rice. Bring to a boil, then cover and reduce heat to low. Simmer 20 minutes.
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I’ve been craving those big burritos you can get at local Mexican restaurants that are full of really saucy shredded chicken. I love burritos but I usually grill or sauté the chicken and though it tastes good, it’s a little dry. I started searching for options to make something with some spicy sauce and came up with this. We loved it! It will be a new staple in our home. So easy just to dump the frozen chicken breasts in the crock pot. I also loved the thicken sauce with the chicken and especially liked how there was enough extra liquid to make Spanish rice.
Recipe adapted from Jaci.
Easy Fajitas
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4 cups chopped bell peppers and onions
1-2 cups shredded chicken
1 ½ cup Black beans
¼ cup chicken broth
Taco seasoning
Tortillas
In a large skillet heat chicken broth over a medium high heat. When pan is hot add chopped peppers and onions and taco seasoning. Cover and cook 10 minutes or until under vegetables are cooked through. Add black beans and shredded chicken and allow to simmer.
Serve with warm tortillas, rice and your favorite toppings.
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This is such a fast and easy dinner. We buy the Bird’s Eye brand of frozen chopped green, red and yellow peppers and onion mix at Walmart. Just dump the bag of vegetables into the skillet along with some precooked frozen chicken and a few minutes later dinner is ready!
Broiled Nachos
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Seasoned ground beef
Green peppers, chopped
Onions, chopped
Black beans
Tortilla chips
Cheddar cheese
Tomatoes
Salsa
Guacamole
Sour Cream
Heat seasoned ground beef, green peppers, onions and black beans in a large skillet. Layer tortilla chips in a cast iron skillet (or other oven safe dish), then top with ground beef mixture and shredded cheddar cheese. Broil in oven until chips are hot and starting to brown. Remove from oven and top with fresh tomatoes, salsa, guacamole and sour cream.
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We have always loved nachos but they have become a dinner staple now that we broil them. The toasted chips are so good!
¼ cup fresh lime juice
2 tsp. sugar
2 TBSP olive oil
½ tsp. salt
1 ripe avocado, chopped
1 cup corn (canned or frozen)
1 large tomato, diced
¼ cup red onion, chopped
¼ cup fresh cilantro, chopped
1 ½ cup black beans
Combine lime juice, sugar, olive oil and salt. Add remaining ingredients, toss to coat. Chill for at least one hour. Serve with tortilla chips or use as a topping for your favorite Mexican dish.
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Thanks to my mom, for this great recipe. This is one of my favorite snacks- amazing flavor! When limes go on sale for .06 or .07 each, I buy a bunch and juice them all, then freeze the juice in ice cube trays, then once frozen transfer to a freezer ziplock bag until ready to use. This way I always have fresh lime juice on hand for salsa’s, guacamole dips, salad dressings and other Mexican dishes.
4 TBSP olive oil
3 cups onion, chopped
4 medium garlic cloves, minced
3 tsp. salt
3 celery stalks, minced
3 medium carrots, diced
2 small zucchini, diced
2 tsp. oregano
2 tsp. basil
Fresh ground pepper, to taste
2 medium bell peppers, diced
6-8 cups water
30 oz. tomato sauce (approx. 4 cups)
3 cups dry pasta (any shape)
3 cups cooked chick peas or kidney beans
1 cup freshly minced parsley
Cheese
Heat olive oil in a large stock pot. Add onions, garlic and salt. Sauté over medium heat for about 5 minutes, then add celery, carrots, and spices. Cover and cook over low heat for 10-15 minutes stirring occasionally. Add bell pepper, zucchini, beans, water and tomato puree. Cover and simmer about 15 minutes. Bring soup to a gentle boil. Add pasta, and cook until the pasta is tender. Serve with cheese sprinkled on top. Freezes well.
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Recipe modified from the Moosewood cookbook.
1 tablespoon olive oil
1/2 medium onion, chopped
2 bay leaves
1 teaspoon ground cumin
2 tablespoons dried oregano
1 tablespoon salt
2 stalks celery, chopped
2 green bell peppers, chopped
1 jalapeno peppers, chopped
3 cloves garlic, chopped
2 (4 ounce) cans chopped green chili peppers, drained
12 ounces ground beef
3 (28 ounce) cans whole peeled tomatoes, crushed
2 tsp. chili powder
½ tablespoon ground black pepper
1 (15 ounce) can kidney beans, drained
1 (15 ounce) can garbanzo beans, drained
1 (15 ounce) can black beans
1 (15 ounce) can whole kernel corn
Cook ground beef in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno pepper, garlic, and green chili peppers. When vegetables are heated through, reduce heat to low, cover pot, and simmer 5 minutes.
Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving. Freezes well.
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Makes a very large batch. For a spicer version, add an extra jalapeno, increase chili powder to 1/4 cup and ground pepper to 1 TBSP.
