5.3 Legume Recipes
Objectives
- Apply the principles of carbohydrate and protein cookery in rehydrating and cooking dried legumes.
- Identify factors that influence the length of cooking time for dried legumes.
- Prepare and taste several well-seasoned legume dishes which provide opportunities to gain an increased appreciation of these economical and nutritious foods.
General Directions For Preparing Legumes
Prior to Lab
- Sort, then wash, dried legumes. One cup of dried legumes will yield approximately 2¼ cups after cooking.
- Use soft water, if possible for soaking and cooking. Allow 2½ to 3 cups of water per cup of legumes. If very hard water must be used, add 1/8 tsp. baking soda per cup of beans.
- Rehydrate, by either:
- soaking legumes overnight in cold water, or
- boiling legumes in water, uncovered, for 2 minutes then removing from heat, covering, and soaking for one hour.
During Lab
- Drain legumes, then cook in fresh water, or in broth according to a specific recipe.
- Season cooking water with ½ tsp. salt per cup of dried legumes.
- Reduce foaming by adding 1 tbsp. fat per cup of legumes.
When using a pressure saucepan:
-
- Fill only ⅓ full with water and always add fat (see above) to reduce foaming.
- Cook under 15 lbs. pressure, beginning timing after pressure is reached.
- Bring the saucepan slowly to operating pressure and reduce pressure gradually (do not cool under running water) to avoid mushiness and loss of skins.
5. Continue preparation according to the specific recipe.
Recipes
Hopping John
Ingredients
- ¼ cup dry black-eyed peas
- 1 cup vegetable broth
- 1 Tablespoon vegetable oil
- ½ cup fresh water
- 2 Tablespoons long-grain polished rice
- 1 teaspoon chopped green pepper
- 2 Tablespoons minced onion
- 2 Tablespoons chopped cooked ham
- ⅓ cup condensed cream of mushroom soup
Instructions
Gently boil black-eyed peas in a saucepan with broth, vegetable oil, and fresh water for about 15 minutes.
Add rice and cook 15 minutes until peas are just tender.
Add remaining ingredients and season to taste with salt and pepper.
Bake in a covered one-pint casserole dish at 350°F for 30 minutes.
Edamame with Ginger, Garlic, and Sesame
Ingredients
- 2 Tablespoons water
- 6 oz. frozen, shelled edamame
- 1 Tablespoon extra-virgin olive oil
- ½ medium garlic clove, minced
- ½ medium shallot, minced
- 1 teaspoon rice wine vinegar
- 1 Tablespoon toasted sesame seeds
- ¼ teaspoon toasted sesame oil
- 1 teaspoon grated ginger
- salt & pepper
Instructions
Bring the water to a boil in a large sauté pan over high heat.
Add the frozen edamame and pinch of salt, cover, and cook until the beans have thawed, about 2 minutes. Remove the lid and continue to cook until the water has evaporated and the edamame are heated through, about 2 minutes.
Add the oil, garlic, and shallots, and cook until the shallots are soft, about 3 minutes.
Off the heat, stir in the rice wine vinegar, sesame seeds, and sesame oil, grated ginger and season with salt and pepper to taste.
Lentil Soup
Ingredients
- ¼ cup lentils
- 2½ cup vegetable broth
- ¼ cup chopped onion
- ¼ cup coarsely grated carrot
- ½ teaspoon sugar
- ½ teaspoon dry mustard
- 1 Tablespoon vegetable oil
- 1½ teaspoons vinegar
- Salt to taste
Instructions
Combine all ingredients except salt and vinegar in a saucepan.
Gently boil until lentils are soft, about 25–35 minutes.
Add vinegar and salt to taste.
Chili
Ingredients
- ½ cup dry kidney beans
- 2 cups fresh water
- 1 teaspoon salt
- 1 Tablespoon vegetable oil
- 1 slice bacon, diced
- 2 Tablespoons chopped onion
- ¼ lb. ground beef
- 3 Tablespoons ketchup
- 1 cup tomato juice
- 1 Tablespoon chopped celery
- 1 teaspoon lemon juice
- ½ teaspoon brown sugar
- ¼ teaspoon Worcestershire sauce
- ¼ teaspoon vinegar
- ¼ teaspoon salt
- ⅛ teaspoon dry mustard
- 1–1½ teaspoon chili powder
Instructions
Soak kidney beans. Drain and combine beans, fresh water, salt, and vegetable oil in a pressure saucepan. Cook at 15 lbs. pressure for 18 minutes.
Brown bacon in a sauté pan and then remove. Sauté onion in bacon drippings and then remove. Lightly brown beef, then drain off excess fat.
Return bacon and onion to saute pan, add the remaining ingredients and the drained kidney beans. Simmer covered for 30 minutes, adding more tomato juice if necessary.
Ensalada de Frijoles (Spanish Bean Salad)
Ingredients
- 2/3 cup dry garbanzo beans
- 3 cups fresh water
- 1 teaspoon salt
- 1 Tablespoon vegetable oil
- ½ cup commercial sour cream
- 3 Tablespoons mayonnaise
- 1 teaspoon grated onion
- 1 small clove garlic, crushed
- ¼ teaspoon salt
- dash pepper
- 4 cups lettuce (approx. ¼ head) torn into bite-size pieces
- ⅓ cup chopped green pepper
- ½ cup sliced pitted ripe olives
- ½ cup shredded Cheddar cheese
Instructions
Soak beans. Drain and combine beans, fresh water, salt, and vegetable oil in a pressure saucepan. Cook at 15 pounds pressure for 12 minutes.
Combine sour cream, mayonnaise, onion, garlic, salt & pepper. Add garbanzo beans and chill for one hour or more.
Toss together the lettuce, green pepper & olives. Add garbanzo bean mixture & sprinkle with grated cheese.
Split Pea Soup
Ingredients
- ⅓ cup dry split peas
- 2 cups vegetable broth
- 1 Tablespoon oil
- ¼ cup chopped onion
- ¼ cup diced carrots
- ¼ cup diced celery
- 5 rosemary needles, crumbled
Instructions
Gently boil split peas in broth with oil for 20–25 minutes.
Add vegetables and seasoning. Continue to simmer until vegetables are tender, approximately 15–20 minutes more.
Season to taste with salt and pepper.
Black Bean Salsa
Ingredients
- ½ cup dry black beans
- 3 cups fresh water
- ½ teaspoon salt
- 1 Tablespoon vegetable oil
- ¼ cup whole-kernel corn
- ¼ cup Roma tomato, seeded, diced
- ½ small fresh jalapeno pepper, seeded, minced
- 1 Tablespoon fresh lime juice
- 1 Tablespoon garlic, minced
- ¼ cup onion, diced
- ¼ cup green pepper, diced
- ¼ cup red pepper, diced
- 1 Tablespoon vegetable oil
- salt & pepper to taste
Instructions
Soak beans. Drain and combine beans, fresh water, salt, and 1 tablespoon of oil in a pressure saucepan. Cook at 15 pounds pressure for 18 minutes.
Drain and cool beans in the refrigerator for 30 minutes.
Add the remaining ingredients to the serving bowl with beans. Serve with tortilla chips.
Creamy Pinto Bean Dip
Ingredients
- ½ cup dry pinto beans
- 2 Tablespoons vegetable oil (in half)
- 1 ¼ teaspoon salt (divided)
- 2 ¼ cups fresh water (divided)
- ½ cup red onion, chopped
- ½ cup red bell pepper, chopped
- 1 ½ teaspoon red wine vinegar
- ¼ teaspoon black pepper
- 2 garlic cloves, chopped
- 1 teaspoon chili powder
- ¼ teaspoon dried oregano
Instructions
Soak pinto beans. Drain. In a pressure saucepan, combine beans, 1 tablespoon vegetable oil, 1 teaspoon salt, and 2 cups fresh water. Cook for 18 minutes at 15 lbs. pressure.
Heat 1 tablespoon vegetable oil in a sauté pan over medium heat. Add onion, garlic, and bell pepper and cook until softened, 4–5 minutes. Mix in the drained pinto beans and chili powder and cook for an additional minute.
Using a food processor, process the bean mixture, red wine vinegar, dried oregano, 1/4 teaspoon salt, black pepper, and 1/4 cup water until smooth. If the dip is too thick, add more water, a tablespoon at a time, and continue processing until smooth. Serve warm or at room temperature.
Soybean Casserole
Ingredients
- ½ cup dry soybeans
- 1 teaspoon salt
- 1 Tablespoon vegetable oil
- 2 cups fresh water
- 1 strip bacon, diced
- 1 cup diced celery
- 1 Tablespoon chopped onion
- 1 Tablespoon chopped green pepper
- 3 Tablespoons flour
- ¼ teaspoon salt
- 1 cup milk
- ¼ cup fine dry bread crumbs
- 1 Tablespoon melted butter
Instructions
Soak soybeans. Drain. Combine beans, salt, vegetable oil, and fresh water in a pressure saucepan. Cook for 22 minutes at 15 lbs. pressure.
Brown bacon in a sauté pan; remove from pan and crumble.
Sauté celery, onion, & green pepper in bacon fat until tender.
Blend flour, ¼ tsp. salt and milk thoroughly; add to celery mixture and bring to a boil.
Add cooked, drained soybeans and bacon.
Pour mixture into a one-pint baking dish. Blend bread crumbs with butter. Top with buttered crumbs, and bake uncovered at 350°F for 30 minutes.
Tofu with Rice
Ingredients
- ¼ cup long-grain polished rice
- ⅔ cup water
- ⅛ teaspoon salt
- ¼ cup chopped onion
- ¼ cup chopped celery
- ¼ cup sliced fresh mushrooms
- ¼ cup chopped carrots
- 1 Tablespoon vegetable oil
- 8 oz. pkg. tofu, drained & crumbled
- 2 Tablespoons soy sauce
- ¼ cup (2 oz.) shredded cheddar cheese (optional)
Instructions
Put rice, water, and salt in a saucepan; cover with a tight-fitting lid. Bring to a full boil; reduce heat to a very low boil and cook until done,* approximately 15–25 minutes, depending on the variety of rice and temperature. (Add more water if necessary to prevent scorching.) *Rice is done when a kernel pressed between the fingers feels completely soft.
Sauté onion, celery, mushrooms, and carrots in oil.
Combine with cooked rice and all other ingredients except cheese. Place in a greased 1-quart baking dish. Cover the dish and bake at 350°F for 20 minutes.
Uncover and top with cheese; bake for 5 more minutes.
Roasted Red Pepper Artichoke Dip with Tofu
Ingredients
- 1 1/3 cups drained, chopped canned artichoke hearts (or one 13.75oz can)
- ½ cup chopped jarred roasted red pepper
- ¾ cup soft silken tofu
- ¼ cup mayonnaise
- 1 cup shredded parmesan cheese
- 1 cup shredded Italian blend cheese
- 1 Tablespoon + 1 teaspoon minced garlic
- 1/8 teaspoon salt
Instructions
Preheat oven to 375°F. Chop the artichoke hearts and roasted red peppers and place them in a medium-sized mixing bowl.
Measure out tofu, mayonnaise, parmesan cheese, Italian blend cheese, garlic, and salt, place in the mixing bowl with the artichoke hearts and roasted red pepper, and stir until incorporated.
Transfer the artichoke mixture to an ungreased 8 by 8 baking dish, place in the oven, and bake for approximately 40 minutes or until brown and bubbly.
Hummus
Ingredients
- ½ cup dry garbanzo beans
- 2 cups fresh water
- 1 teaspoon salt
- 1 Tablespoon vegetable oil
- 2 garlic cloves
- 3 Tablespoons lemon juice
- ¾ teaspoon kosher salt
- ¼ cup tahini (sesame paste)
- 2-4 Tablespoons reserved liquid from cooking beans
- 4 dashes of hot sauce (or to taste)
Instructions
Soak beans. Drain and combine beans, fresh water, salt, and vegetable oil in a pressure saucepan. Cook garbanzo beans at 15 pounds pressure for 12 minutes.
Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it’s minced.
Add the rest of the ingredients to the food processor and process until the hummus is coarsely pureed. Add reserved liquid until desired consistency. Add hot sauce as needed for seasoning.
Serve chilled or at room temperature.
Sensory Evaluation
| Legume Recipe | Legume Ingredient Used | Sensory Observations | Dried Legume Appearance |
|---|---|---|---|
| Hopping John | Black-Eyed Peas (and long-grain rice) | ||
| Chili | Kidney Beans | ||
| Ensalada de Frijoles | Garbanzo Beans/Chickpeas | ||
| Roasted Red Pepper Artichoke Dip with Tofu | Tofu | ||
| Hummus | Garbanzo Beans/Chickpeas | ||
| Black Bean Salsa | Black Beans | ||
| Split Pea Soup | Split Peas (dried) | ||
| Creamy Pinto Bean Dip | Pinto Beans | ||
| Soybean Casserole | Soybeans |
