HomeMy WebLinkAboutTimes Advocate, 1995-08-23, Page 15[al
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Bean Basics
Dry Beans need to be soaked before cooking to replace the water lost in
drying. A general rule is to use 3 cups (750 mL) of water for each cup
(250 mL) of sorted and rinsed beans. Then follow one of the directions
listed below:
Quick Soak: Bring to a boil, cover and boil for 2 minutes. Remove from
heat and let stand 1 hour. Drain.
Overnight Soak: Let stand ovemight in refrigerator. Drain. (Beans
soaked by this method cook in less time and keep their shape better).
Microwave Soak: Combine 3 cups (750 mL) hot water and 1 cup (250
mL) of dry beans in a 4 qt. (4 L) microwaveable casserole dish. Cover and
microwave at HIGH (100%) power for 15 minutes or until boiling. Let
stand 1 hour. Drain.
To cook Soaked Beans a general rule is to use 3 cups (750 mL) water for
every cup (250 mL) of soaked beans and follow one of the directions
listed below:
Conventional Cooking: In a large saucepan combine beans and water.
Cover and bring to a full boil. Reduce heat and simmer until fork tender,
about 60 minutes.
Microwave Cooking: In a 4 qt. (4 L) microwaveable casserole dish
combine 3 cups (750 mL) water and 1 cup (250 mL) soaked beans. Cover
and microwave at HIGH (100%) power 10-15 minutes or until boiling.
Stir and microwave at MEDIUM (50%) power for 25-35 minutes, stirring
eypry 15 minutes or until fork tender.
Crockery Cooking: Place beans in boiling water (enough to cover) and
simmer for 10 minutes. Then place beans in crockery cooker and add 6
cups (1500 mL) of water per 1 Ib (454 g) of beans. Cook on low for 12
hours. This takes care of both the soaking and initial cooking steps.
Pressure Cooking: Soak the washed and sorted beans by either the
overnight or quick method. Place in pressure cooker; cooker should be no
more than 1/3 filled to allow for expansion. Add water to cover and 1 tbsp.
(15 mL) of oil to reduce foaming. Cover; cook at 10 pounds pressure
about 20 minutes.
Tips: 1 Ib. (454 9) dry white Ontario pea beans = 2 to 2-1/2 cups (500-625
mL) dry beans.
Cook beans just until barely tender if they are to be cooked again in a
recipe.
White cooked beans can be purchased as canned beans in tomato sauce
with or without pork. They are already cooked so should only be reheated
until hot.
Cooked beans and bean dishes can be frozen in air -'tight covered
containers for up to 6 months.
•
Oil reduces foaming. 1 tbsp. (15 mL) oil for every cup of beans during
presoaking reduces foaming during rapid boiling.
P RODUCERS
White Bean Salsa
This versatile salsa is de-
licious with corn chips
and also makes a wonder-
ful spicy sauce for fish or chicken
lcup WHITE PEA BEANS soaked and cooked 250m1
OR canned in water: drained and rinsed
1/2 red onion, finely chopped
4 cloves garlic, minced
1/2 small red pepper, finely chopped
1/2 small green pepper, finely chopped
1 small jalapeno pepper, finely chopped
2 plum tomatoes, seeded and diced
2 tbsp. fresh parsley, chopped 25mL
2 tbsp. fresh coriander, chopped 25mL
3 tbsp. olive oil 50mL
juice of half a lime
salt and pepper to taste
In a glass or plastic mixing bowl, combine all ingredients and sea-
son to taste. Refrigerate for at least one hour before use. Serve at
room temperature.
Yields 2 cups - 8 servings
For 1 serving: energy 99 kcal; protein 3 g; fat 6 g; carbohydrates
9 g; total dietary fibre 1.7g; sodium 50mg.
A good source of folate and vitamin C.
Ontario White Bean Producers
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Enjoy
the
Zurich
BEAN °
Saturday, August 26
Frog Jumping
■
%,,,QinitLeski it, a
■
(Bring your own frog or toad)
Bean Festival Mall Area
Measuring at 2:30 p.m.
Jumping at 3:00 p.m.
PRIZES DONATED BY DR. C.J. WALLACE
130110000000000000
BFAW FESTIVAT.
Times -Advocate, August 23, 1995 Page 15
Oven roasted Vegetable .
and Bean Stew
O NT RIO
P RODUCERS
Friends and family are
sure to enjoy this mod-
ern
odern meatless alternative to
an old favourite!
1 medium eggplant, cubed
4 cloves garlic, finely chopped
3-4 tbsp olive oil 50-75 ml
2 medium onions, chopped into large pieces
1 medium zucchini, halved and thickly sliced
1 red pepper, chopped into Targe pieces
1 yellow pepper, chopped into large pieces
4 medium pbtatoes, peeled and each cut into 6 pieces
8 oz. mushrooms, quartered 250 g
1 can (28 oz./796 ml) plum tomatoes, drained and crushed
1 cup chicken or vegetable stock 250 ml
1 can (5-1/2 oz./156 ml) tomato paste
2 cups white pea beans, soaked and cooked or canned in water:
drained and rinsed
Salt, pepper and crushed chilies to taste
In a colander,place cubed eggplant and sprinkle with 2 tbsp (25
ml) of salt. Set a heavy plate on top of the eggplant and let rest for
one hour to take bitterness out of the skin. Rinse thoroughly with
cold water and drain. Pat dry with paper towels. In a large skillet,
heat 2 tbsp (25 ml) of olive oil over medium-high heat until hot.
Add eggplant and garlic and saute quickly until golden. Remove
and place in a large oven -proof casserole. In the skillet, saute re-
- maining vegetables except the beans, tomatoes and tomato sauce,
using additional olive oil as required for five minutes. Transfer veg-
etables to casserole.
In a large bowl, mix the tomatoes, stock, beans, tomato paste and
seasonings until well combined. Add mixture to the vegetables in •
the casserole and stir until sauce is evenly distributed. Cover with
foil and bake at 350 deg F (180 deg C) for one hour.
Yield 8 servings
For 1 serving: energy 263 kcal; protein 10 g; fat 7g; car-
bohydrates 44g; total dietary fibre 7.5 g: soedium 726 mg
O N T
R I O
PRODUCERS
Baked Beans
This is a recipe from '
a vegetarian recipe book
Healthy Food Choices
2 cups DRY WHITE BEANS soaked and cooked 500m1
1 tsp. salt 5m1
2 cups Hunt's tomato sauce (or homemade) • 500m1
2 cups sliced or chopped onions (steamed) 500m1
3 tbsp. brown sugar (or date butter) 45m1
1 tbsp. molasses 15ml
1 tsp. celery seed 5mL
1/4 tsp ground cardamon 1 mL
Cook beans (Remember they won't get any softer after acidic in-
gredients are added.) Stirin. remaining ingredients.. Pour into casse-
role. Bake covered at 300 F for abolit 3 hours. Uncover for the last
part of the baking. (Cut down baking time by steaming the onions
before adding them to beans.) Freezes well.
Yields 8 servings
For 1 serving: energy 117 kcal; protein 5.36 g; fat .523 g; car-
bohydrates 8.96 g; total dietary fibre 5.34g; sodium 286mg.
A good source of folate, calcim, iron and vitamin C.
Gaucho Bean
Dip
Per Serving: Fibre - 4 g
(14 oz./398 ml) can BEANS in
sauce
1/2 tsp garlic powder
1/2 tsp onion powder
2-3 tsp chili powder
Optional Garnishes: Grated
cheddar cheese, sliced black olives,
sour cream, diced avocado or
guacamole, diced tomato, diced
jalapeno pepper or green pepper,
tastados or nacho or tortilla chips
• Puree BEANS and sauce in food
processor or blender with
seasonings until smooth. Spoon
into a shallow 9" or 10" (23-25 cm)
pie plate or casserole. Arrange your
choice of garnishes on top. Serve
with chips to dip into the layers and
don't be concerned if garnishes
work down into bean mixture.
Serves 8 to 10.
Old
Fashioned
Bean Soup
1 lb:'bry WHITE PEA BEANS
3 quarts water
smoked ham hocks or meaty ham
bone
1 tbsp. onion, minced
1/2 tsp celery salt
1/2 tsp dry mustard
2 tsp salt
dr
1 sh tbsp chopped parsley
• Wash BEANS. Soak beans in
water overnight. Do not drain. Add
ham hocks or bone, onion, celery
salt. Cook beans until very soft -
2-1/2 - 3
hours. Remove hocks or bone.
Take off meat. Chop. Set aside.
Bruise beans with a large spoon
enough to cloud. Add meat,
mustard, salt and pepper. Reheat,
garnish with parsley. Serves 12
Welcome
• to the
Bean
Festival
We hope you
enjoy your day
in Zurich
Come in and
browse
Huron idge
Flowers
21 Goshen St. N.,
Zurich 236-7772
Jiffy Bean Pepper Cups
Per Serving: Fibre - 9 9, Calories - 193
2 large or 4 small green peppers
1 (14 oz/398 mL) can BEANS in sauce
2 tbsp molasses
1/2 tip ground ginger
1 tsp Worcestershire sauce
1 tbsp brown sugar
1 tsp prepared mustard
2 tip all-purpose flour
1/4 cup grated cheddar cheese
2 green onions, diced
•
• Halve large peppers lengthwise or cut tops off small peppers and remove
seeds and membranes. Partially cook in' boiling water 2-3 minutes or just
until bright green. Drain on paper towel. Place peppers in 10 x 6'x 2 inch
(25 x 15 x 5 cm) baking dish. In mixing bowl combine all ingredients
except green onion and cheese. Spoon bean mixture into pepper cups. Pour
water into pan around peppers until 1/8 inch (3mm) deep. Sprinkle cheese
and green onion on top of each pepper. Bake in 350
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Coiatakois
to the
30th Annual
Zurich Bean Festival
11
D11SDALE :;
MAJOR APPLIANCE CENTRE LTD. 11
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Hensall, Ontario 262-2728
Mon.-Thurs. 8am-6pm Fri. Barn-9pm Sat. 13am-5pm
•
Welcome to the Bean Festival
Beautiful Driveways
A Designed
A Installed
A Guaranteed
Our success is built on
having totally satisfied
customers
Guaranteed to look
good for years
• Driveways • Retaining walls
• Landscape Design
• Landscaping • Raised Patios
( Free Estimates I
COBBLE
DESIGN INC.
Zurich, Ont. 236-7373
Paving Stone & Landscaping
Sales and Installations
Cam Steckle Brian Steckle
Zurich 39 Main St. E. Zurich 236-7373
"We extend our best wishes for another successful festival"
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Coqrafdathtii'
to the
30th Annual
Zurich
Bean
Festival
Homuth, Taylor & Partners
Chartered Accountants
71 Main St. N. (519) 235-0101
Exeter Ontario NOM 1S0 (519) 235-0120
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"NOW" - YOUR FULL LINE GM DEALER
AUTHORIZED
SALES - SERVICE - LEASING
Parts - General Repairs - Used Vehicles
"SERVING SOUTHWESTERN ONTARIO FOR OVER 30 YEARS"
HURON MOTOR PRODUCTS LTD.
840 Main St. 8., Exeter, Ontario NOM 151
(519) 2350383/1.800-2653476/Fax: (519) 235-1685