Thursday, September 13, 2007

Cooking with Basic Food Storage: Legumes


Soaking and cooking beans before mixing with other recipe ingredients helps to get the right tenderness and can minimize final cooking time.

Preparation: Rinse all beans and legumes in cold water. Remove all dirt, rocks and bad beans.

Overnight soaking: For each 1 pound of beans, dissolve 2 tsp salt in 6 cups of water. Wash beans, add to salted water and soak overnight.

Quick soaking: For each 1 pound beans, bring 8 cups water to boil. Wash beans, add to boiling water, boil for 2 min. Remove from heat, cover and soak 1 hr.

To cook soaked beans: For each 1 pound dried beans, dissolve 2 tsp salt in 6 C hot water, bring to a boil. Add soaked beans, boil gently uncovered, adding water if needed to keep beans covered, until tender. Yield 6 to 7 cups.

To cook old hard beans: Wash and sort to remove and discolored beans or foreign material. For each cup of dry beans, add 2 1/2 c hot tap water and 2 tsp f baking soda and soak overnight. Drain and rinse two times, then add water to cover and cook until tender and soft, about two hours, adding more water as needed.

Adding 1/8 tsp baking soda and 1 Tbsp of oil to each cup of beans while soaking will cut down on foam as beans cook and shorten the cooking time.

Add meat, onions, celery and herbs during the cooking to add more flavor. Add tomatoes, catsup, vinegar and other acid foods after the beans are tender. The acid prevents softening of the beans.

  • Black Beans 1 to 1 1/2 hours
  • Garbanzo Beans 2 to 2 1/2 hours
  • Kidney Beans 1 to 1 1/2 hours
  • Pink, Pinto & Red: 1 1/2 to 2 hours
  • White Beans: 1 to 1 1/2 hours
  • Black Eyed Peas: 1 to 1 1/2 hours
  • Great Northern Beans: 1 to 1 1/2 hours
  • Lima Beans: 1 to 1 1/2 hours
  • Soybeans: 3 to 3 1/2 hours
  • Split Peas, Green & Yellow: 35 - 45 minutes (No soaking required)
  • Lentils: 30 -40 minutes (No soaking required)


  • Freeze cooked beans in zip lock bags. Will keep 3-6 months.
  • Store cooked beans 3-5 days in refrigerator. Beans spoil easily so don't keep too long.


The following are great ways to put more beans into your diet without feeling like you are always eating beans.

Bean Flour:

  • Any dry bean can be ground into flour using a hand or electric mill. (Read your instructions carefully, some specifically say you cannot use beans in them.) Baby lima or small white beans are the mildest in flavor
  • Bean flour can be whisked into boiling water and seasonings to make an almost instant soup or thickener.
  • Bean flour can be used in any recipe calling for flour by replacing up to 25% of the wheat flour with any variety of bean flour. The bean flour combined with the wheat flour creates complete protein.

White Beans Replace Fat in Most Baking:

Method 1: Cover beans with water and cook until very soft. Mash until consistency of shortening (use blender). Replace in recipes cup for cup. Example: Recipe calls for 1 cup margarine: use 1 cup mashed beans. Liquid may be added the adjust the consistency. Mashed beans don't keep long in the fridge, so freeze them.

Method 2: Grind beans in your wheat grinder. Store in air tight container. Replace fat in the recipe cup for cut as above. You will need to add liquid since the ground beans will be part of the dry ingredients.

1 lb. Chili beans (about 2 cups)
2 lbs ground beef
3-4 ribs of celery
1can diced tomatoes (use juice)
3-4 tbsp. chili powder
1 large onion, chopped
½ tsp cumin

Soak beans overnight. Bring beans to boil and simmer until tender. Leave the water in the pot that should cover the beans and add the tomato juice to it. Brown ground beef. Add ground beef, onion, celery, chili powder and cumin. Let simmer until flavors blend. Adjust the amt. of chili powder to taste.

1 c chopped onion
1 tsp chili powder
1 tsp salt
2 c pinto beans
1 tsp garlic powder

Fill crock pot 1/3 full of pinto beans (sorted and rinsed). Fill with water until ¾ full. Cook beans and ingredients on high temperature for approximately four hours. Mash by hand or with a blender. Add oregano and salt to taste. Can be frozen.

1 C pinto beans
1 C Black beans
1 C Kidney Beans
1 C Yellow Split Beans
1 C Great Northern Beans
1 C Black Eyed peas
1 C Lentils
1 C Green Split Peas

In clean pint jars, spoon 2 Tbsp of pinto beans in bottom; continue, adding 2 Tbsp of each bean or pea variety in the order given until jar is full.

1 pint Bean Soup Mix
7 C Water
1 (8 oz) can tomato sauce
1 clove garlic, minced
1 large onion, chopped
1 tsp chili powder
1 -2 tsp salt
1 ham hock
2 carrots, chopped
1 rib celery, chopped
Juice of 1 lemon
Grated cheese.

Put all ingredients in a slow cooker. Cover and cook on medium for 7 hours, or until beans are tender or place in stock pot and cook on stove at simmer. Remove meat from ham hock and return to soup. Before serving, add juice of 1 lemon and top with grated cheese. Makes 6-8 servings.

2 c white beans
1 onion, chopped
¾ c brown sugar
1 tsp dry mustard
1 c reserved liquid
1 tsp salt
1/8 lb. bacon, diced
¼ c catsup
1 tbsp soy sauce

Cover beans with cold water and add salt. Simmer until tender. Keep liquid. Add remaining ingredients. Place in greased casserole or bean pot. Top with 1/8 bacon strips. Bake at 275 degrees for 6-8 hours.

1 (15 oz.) can pinto beans (use juice)
1 lb. ground beef
1 C grated cheese
1 (15 oz) can Italian style marinara sauce
1 pkg. Corn tortillas

Butter tortillas and layer and cover bottom of oblong cake pan. Brown ground beef and drain. Put beans over tortillas, then sauce and ground beef and grated cheese. Bake at 350 deg. For 30 minutes.

PIONEER STEW: Yield 8 servings
1 ¼ C (1/2 lb) dried pinto or kidney beans
3 C Cold Water 1 tsp salt
½ to 1 lb ground beef or 1 can of chunk turkey or beef
½ c onion, chopped
½ c finely diced green pepper
1 can (16 oz.) whole kernel corn, undrained
1 can (16 oz) tomatoes, undrained
½ tsp chili powder
¾ tsp salt
½ c shredded sharp American cheese

In large saucepan, place washed and drained beans, cold water and salt. Bring to boil. Cover and simmer 2 minutes. Return to heat and simmer 1 hour and 15 minutes. In skillet cook ground beef, chopped onion and green pepper until meat is browned and vegetables are tender. Drain off fat. Add meat mixture, corn, tomatoes, chili powder and salt to taste to beans. Simmer 20 minutes. Combine 1 Tbsp flour with 2 Tbsp water. Stir into stew. Cook and stir until thickened and bubbly. Stir in cheese.

2 c split peas
½ c celery, diced
1 onion, chopped
2 ½ c milk (2/3 c powdered milk and 2 ½ c water)
4 ½ c boiling water
½ c carrots, diced
2 tsp salt
Season to taste (may add chunks of ham, bacon, etc)

Wash split peas and sort. In large saucepan, combine water, split peas, vegetables and salt. Simmer until peas are soft, about 45 minutes, stirring occasionally. Put through a sieve or a blender. Add powdered milk and seasonings, chunks of meat, then reheat and serve.

2 lbs. pinto beans (4 cups)
1 qt. tomatoes
1 lb salt pork or bacon (optional)
1 ½ lbs. Ground beef, browned (optional)
3 onions, chopped
½ lb. shredded beef or pork (optional)
4 bay leaves
1 clove garlic, chopped
1 chili brick, warm and drain fat
½ lb. brown sugar
¾ tsp thyme
1 tsp chili (to taste)

Simmer Beans, salt pork, onions, bay leaves and garlic in Dutch oven for approx. 20 hours. Add chili brick, tomatoes, meat and spices. Simmer 2 hours. Add brown sugar the last ½ hour.

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Preparedness Quotes

"When faced with the choice to buy, consume, or engage in worldly things and activities, we all need to learn to say to one another, 'We can’t afford it, even though we want it!' or 'We can afford it, but we don’t need it—and we really don’t even want it!'" - Elder Robert D. Hales, April 2009 General Conference

"Many areas of the world have experienced difficult economic times. Businesses have failed, jobs have been lost, and investments have been jeopardized. We must make certain that those for whom we share responsibility do not go hungry or unclothed or unsheltered. When the priesthood of this Church works together as one in meeting these vexing conditions, near miracles take place.

"We urge all Latter-day Saints to be prudent in their planning, to be conservative in their living, and to avoid excessive or unnecessary debt."
- President Thomas S. Monson, October 2008 Priesthood Session, General Conference

"Avoid the philosophy that yesterday's luxuries have become today's necessities. They aren't necessities until we make them so. Many enter into long-term debt only to find that changes occur; people become ill or incapacitated, companies fail or downsize, jobs are lost, natural disasters befall us. For many reasons, payments on large amounts of debt can no longer be made. Our debt becomes as a Damocles sword hanging over our heads and threatening to destroy us."
- President Thomas S. Monson, April 2006 General Conference

“We have built grain storage and storehouses and stocked them with the necessities of life in the event of a disaster. But the real storehouse is the family storeroom. In words of revelation the Lord has said, ‘Organize yourselves; prepare every needful thing’ (D&C 109:8.)”
President Gordon B. Hinckley

"We need to make both temporal and spiritual preparation for the events prophesied at the time of the Second Coming. And the preparation most likely to be neglected is the one less visible and more difficult--the spiritual. A 72-hour kit of temporal supplies may prove valuable for earthly challenges, but, as the foolish virgins learned to their sorrow, a 24-hour kit of spiritual preparation is of greater and more enduring value.

"We are living in the prophesied time 'when peace shall be taken from the earth' (D&C 1:35,) when 'all things shall be in commotion' and 'men's hearts shall fail them' (D&C 88:91.) There are many temporal causes of commotion, including wars and natural disasters, but an even greater cause of current 'commotion' is spiritual." Elder Dallin H. Oaks

“Every father and mother are the family’s store keepers. They should store whatever their family would like to have in case of an emergency…(and) God will sustain us through our trials.” President James E. Faust

“We live in a most exciting and challenging period in human history. As technology sweeps through every facet of our lives, changes are occurring so rapidly that it can be difficult for us to keep our lives in balance. To maintain some semblance of stability in our lives, it is essential that we plan for our future. I believe it is time, and perhaps with some urgency, to review the counsel we have received in dealing with our personal and family preparedness. We want to be found with oil in our lamps sufficient to endure to the end.”- Elder L. Tom Perry, Ensign, Nov. 1995

"Many more people could ride out the storm-tossed waves in their economic lives if they had their year's supply of food. . . and were debt-free. Today we find that many have followed this counsel in reverse: they have at least a year's supply of debt and are food free." President Thomas S. Monson

"Just as it is important to prepare ourselves spiritually, we must also prepare ourselves for our temporal needs. … We have been instructed for years to follow at least four requirements in preparing for that which is to come.

“First, gain an adequate education. Learn a trade or a profession to enable you to obtain steady employment that will provide remuneration sufficient to care for yourself and your family. …

“Second, live strictly within your income and save something for a rainy day. Incorporate in your lives the discipline of budgeting that which the Lord has blessed you with. As regularly as you pay your tithing, set aside an amount needed for future family requirements. …

“Third, avoid excessive debt. Necessary debt should be incurred only after careful, thoughtful prayer and after obtaining the best possible advice. We need the discipline to stay well within our ability to pay. …

“Fourth, acquire and store a reserve of food and supplies that will sustain life [if local laws permit such storage]. Obtain clothing and build a savings account on a sensible, well-planned basis that can serve well in times of emergency. As long as I can remember, we have been taught to prepare for the future and to obtain a year’s supply of necessities. I would guess that the years of plenty have almost universally caused us to set aside this counsel. I believe the time to disregard this counsel is over. With events in the world today, it must be considered with all seriousness.” - Elder L. Tom Perry, October 1995 General Conference

“Maintain a year's supply. The Lord has urged that his people save for the rainy days, prepare for the difficult times, and put away for emergencies, a year's supply or more of bare necessities so that when comes the flood, the earthquake, the famine, the hurricane, the storms of life, our families can be sustained through the dark days. How many of us have complied with this? We strive with the Lord, finding many excuses: We do not have room for storage. The food spoils. We do not have the funds to do it. We do not like these common foods. It is not needed -- there will always be someone to help in trouble. The government will come to the rescue. And some intend to obey but procrastinate.” - The Teachings of Spencer W. Kimball, p.375

“All too often a family's spending is governed more by their yearning than by their earning. They somehow believe that their life will be better if they surround themselves with an abundance of things. All too often all they are left with is avoidable anxiety and distress” - Elder Joseph B. Wirthlin

"Be prepared in all things against the day when tribulations and desolations are sent forth upon the wicked." D&C 29:8

"Too often we bask in our comfortable complacency and rationalize that the ravages of war, economic disaster, famine, and earthquake cannot happen here. Those who believe this are either not aquainted with the revelations of the Lord, or they do not believe them." President Ezra Taft Benson

"Fear not little flock; do good; let earth and hell combine against you, for if ye are built upon my rock, they cannot prevail. . .Look unto me in every thought; doubt not, fear not." D&C 6:34, 36

"I believe that the Ten Virgins represent the people of the Church of Jesus Christ. . . They (five foolish) had the saving, exalting gospel, but it had not been made the center of their lives. They knew the way but gave only a small measure of loyalty and devotion.

"The foolish asked the others to share their oil, but spiritual preparedness cannot be shared in an instant. . . . This was not selfishness or unkindness. The kind of oil that is needed to illuminate the way and light up the darkness is not shareable. . . . In our lives the oil of preparedness is accumulated drop by drop in righteous living." - President Spencer W. Kimball

“We encourage families to have on hand this year’s supply; we say it over and over and over and repeat over and over the scripture of the Lord where he says, “Why call ye me, Lord, Lord and do not the things which I say?” How empty it is as they put their spirituality, so-called, into action and call him by his important names, but fail to do the things which he says." - President Spencer W. Kimball"/>


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