Basic for Beans

Basic Beans Recipe with Fresh Ingredients and Chicken Broth

Preparation time: 10 minutes | Cooking time: 2 hours | Servings: 6

Introduction

Beans have been a staple in diets around the world for thousands of years. They are versatile, nutritious, and can be prepared in a myriad of ways. This recipe for Basic Beans is a simple yet delicious way to prepare beans, with options for both whole and refried beans. Whether you're a beginner in the kitchen or a seasoned cook, this recipe will guide you through the process of making beans that can serve as a side dish, a base for other recipes, or a hearty meal on their own.

History

Beans have been cultivated and consumed since ancient times, with evidence of their use dating back to 7,000 BC in parts of Mexico and South America. Over the centuries, beans have spread across the globe, becoming integral to various cuisines. This Basic Beans recipe draws on traditional methods of preparation, combining simple ingredients to enhance the natural flavors of the beans. It's a nod to the past, honoring the long history of beans as a vital food source.

Ingredients

fresh beans
oil
0.5 onion
0.5 tsp black pepper
0.25 to 0.5 diced small green pepper
1 tbsp chili powder
2 tbsp tomato paste (optional)
2 tsp chicken broth granules

How to prepare

Soak the beans overnight or bring water to a boil, turn off the stove, and let the beans sit for an hour.
Discard the soaking water and thoroughly wash the beans.
Heat a pot and coat the bottom of the pan with a little oil. Refill with water (the oil helps prevent sticking).
In addition to onion, add 0.25 to 0.5 diced small green pepper.
Add 1 tbsp of chili powder (preferably Gebhart's).
Optionally, add 2 tbsp of tomato paste.
Add 2 tsp of chicken broth granules (this adds lots of flavor and body to the beans).
Cook the beans until they are really soft.
Turn off the heat, cover, and let them stand for an hour. In the tropics, the beans will continue to cook!

For refried beans

Coat the bottom of an iron skillet or aluminum roaster with coconut oil.
Add the beans and cook until the mixture begins to thicken.
Smash up the beans with a potato masher or a Cuisinart "Quick Prep" (This is really the only thing the Quick Prep is good for, but boy is it good for this!!). Add 1 can of Salsa Casera and continue to cook until the beans thicken to the right consistency.

Variations

Consider adding different spices such as cumin or coriander for a twist on the flavor. For a smoky taste, include a bit of smoked paprika or chipotle peppers.

Cooking Tips & Tricks

To ensure your beans are perfectly cooked, here are a few tips and tricks:

- Soaking the beans overnight can reduce cooking time and make them easier to digest.

- Adding a bit of oil to the cooking water can prevent the beans from sticking to the pot.

- Cooking beans with aromatics like onions and green peppers adds depth to their flavor.

- For a thicker consistency, especially when making refried beans, mash the beans well and cook off any excess liquid.

Serving Suggestions

Serve these beans as a side dish with rice, in burritos, or as a base for chili. They're also delicious on their own, topped with a dollop of sour cream or shredded cheese.

Cooking Techniques

This recipe uses both boiling and sautéing techniques. Boiling is essential for softening the beans, while sautéing helps to develop deeper flavors in the final dish.

Ingredient Substitutions

If you don't have chicken broth granules, vegetable broth or even water with a bit more seasoning can be used. For a vegetarian version, omit the chicken broth granules entirely.

Make Ahead Tips

Beans can be cooked in advance and stored in the refrigerator for up to 3 days or frozen for up to 3 months. This makes them a convenient option for quick meals.

Presentation Ideas

Serve the beans in a colorful bowl, garnished with fresh cilantro or parsley. For refried beans, a sprinkle of cheese on top adds both flavor and visual appeal.

Pairing Recommendations

These beans pair well with grilled meats, tacos, and salads. They also complement a variety of vegetable dishes, making them a versatile addition to any meal.

Storage and Reheating Instructions

Store leftover beans in an airtight container in the refrigerator. Reheat on the stove over medium heat, adding a little water if necessary to prevent sticking.

Nutrition Information

Calories per serving

A serving of Basic Beans contains approximately 120 calories, making it a low-calorie addition to your diet that's full of flavor and nutrition.

Carbohydrates

Beans are an excellent source of carbohydrates, providing energy to fuel your body. A serving of this Basic Beans recipe contains approximately 20 grams of carbohydrates, making it a hearty and energizing component of any meal.

Fats

This recipe is low in fats, with only the small amount added through the use of oil in cooking. The total fat content per serving is around 2 grams, most of which is unsaturated fat from the oil, contributing to a healthy diet.

Proteins

Beans are well-known for their high protein content, making them a great option for vegetarians and meat-eaters alike. A serving of this recipe provides about 7 grams of protein, essential for muscle repair and growth.

Vitamins and minerals

Beans are packed with vitamins and minerals, including iron, magnesium, potassium, and folate. This recipe is a good source of these nutrients, contributing to overall health and well-being.

Alergens

This recipe is free from common allergens such as gluten, nuts, dairy, and eggs, making it suitable for people with various dietary restrictions.

Summary

Overall, this Basic Beans recipe is nutritious, providing carbohydrates for energy, proteins for muscle health, and a variety of vitamins and minerals. It's low in calories and fats, and free from common allergens.

Summary

This Basic Beans recipe is a timeless, nutritious dish that can be adapted and enjoyed in countless ways. Whether served as a simple side or used as a base for more complex dishes, these beans are sure to become a staple in your cooking repertoire.

How did I get this recipe?

I have a clear recollection of the first time I saw this recipe for Basic for Beans. It was a hot summer day and I was just a young girl visiting my aunt in the countryside. My aunt was known for her delicious home-cooked meals, and this particular day she was making a big pot of beans for dinner.

As I watched her work in the kitchen, I was fascinated by the way she effortlessly chopped vegetables, measured spices, and stirred the pot with such grace and precision. I could tell that cooking was not just a chore for her, but a true passion.

I asked my aunt if I could help her with the beans, and she smiled and handed me a wooden spoon. She showed me how to sauté onions and garlic in a large pot, then add the soaked beans and water. She explained that the key to a good pot of beans was to let them simmer slowly, allowing the flavors to meld together over time.

As the beans cooked, the kitchen was filled with the most amazing aroma. I watched in awe as my aunt added tomatoes, spices, and herbs to the pot, each ingredient adding its own unique flavor to the dish.

When the beans were finally ready, my aunt ladled a steaming bowlful into a rustic ceramic bowl and handed it to me. I took a hesitant bite, not knowing what to expect. But as soon as the flavors hit my tongue, I knew I had discovered something truly special.

From that day on, I was hooked. I begged my aunt to share her recipe with me, and she gladly obliged. She wrote down the ingredients and instructions on a piece of scrap paper, which I carefully tucked away in my pocket.

When I returned home, I couldn't wait to try making the beans on my own. I gathered all the ingredients and followed my aunt's instructions to the letter. As the beans simmered on the stove, I felt a sense of peace and contentment wash over me. Cooking had a way of grounding me, of connecting me to my roots and my family history.

When the beans were finally ready, I ladled myself a bowlful and took a cautious bite. To my delight, they tasted just like my aunt's, full of rich, savory flavors and comforting warmth.

Over the years, I have made this recipe countless times for my family and friends. Each time I cook a pot of beans, I am transported back to that hot summer day in my aunt's kitchen, watching her work her culinary magic.

I have since added my own twists to the recipe, experimenting with different spices, vegetables, and cooking methods. But no matter how many variations I try, the basic foundation remains the same – onions, garlic, beans, and a whole lot of love.

I am grateful to my aunt for introducing me to the joy of cooking, and for sharing this timeless recipe with me. It has become a staple in my kitchen, a dish that brings comfort and nourishment to all who taste it.

So the next time you find yourself craving a simple yet satisfying meal, I urge you to give my Basic for Beans recipe a try. It may just become a favorite in your own kitchen, a dish that evokes memories of warmth, love, and good old-fashioned comfort.