4 Yummy Bean Recipes

Hello Friends,
 See below for 4 delicious bean recipes that are affordable and easy to make. I am always looking for nut-free, recipes for budget friendly meat-free protein sources everyone can enjoy that re-heat well to make my life easier.  The kids and I had fun experimenting to adapt these recipes to our tastes. These recipes are now a favorite of my family. Recipe #2 is the result of my experiments with a gluten-free, soy-free version of the first chickpea cutlet recipe as most of the time I don’t keep wheat gluten on hand but oatmeal is a standby in my pantry. [NOTE: brown rice flour and xanthum gum was a failed experiment for the gluten free version]. Enjoy these tasty gluten-free (except recipe #1), nut free delicious simple recipes. Don’t forget to share.

-Renee
www.thetakebacktour.com

1. Vegan chickpea cutlets [freezer friendly]
Thanks to Lynn Hubbard for sharing the sample and recipe for this tasty loaf. I scaled it down for my trials but you can double it as in the original recipe she shared.
1 can chickpeas (garbonzo beans), drained
1 cup water
1 TBSP soy sauce or Braggs Liquid Aminos
1 ½  TBSP chicken like seasoning
1 TSP nutritional yeast flakes
 2 TSP  onion powder
½ TSP garlic powder
1 cup wheat gluten flour

1. Add chickpeas and seasoning to a blender and blend until smooth
2. Pour into a bowl and add the wheat gluten. Mix by hand. Note it will become very stiff.
3. Knead with hands for at least  2 minutes
4. Form into an oval shaped loaf and place on a cookie sheet or glass dish
5. Bake 50 minutes at 350°F.
6. Cool on a rack and slice thin. Serve with a mushroom gravy for a delicious sliced turkey-like substitute.
7. This item makes 1 loaf and freezes very well. Double the recipe and stock up for quick meals from the freezer

2. Gluten-free, soy free, nut free chickpea cutlets (see photo at top of page, shown with Pacific Foods organic mushroom gravy)
1 can chickpeas (garbonzo beans), drained
1  cup organic vegetable or chicken broth
1 TBSP nutritional yeast flakes [optional]
2 TSP onion powder
½ TSP garlic powder
1 cup oatmeal flour (quick cook oatmeal ground in food processor or blender until powder)

1. Add chickpea, broth and seasoning to a blender and blend smooth
2. Pout into a bowl and add the oatmeal flour.
3. It will become stiff. Knead with hands for 2 minutes. Add more oatmeal flour until
4. Form into an oval shaped loaf and place on a cookie sheet or glass dish
5. Bake 50 minutes at 350°F.
6. Cool on a rack and slice thin. Serve with a mushroom gravy for a delicious sliced turkey-like substitute.
7. This item makes 1 loaf and freezes very well. Double the recipe and stock up for quick meals from the freezer

3. Black Bean Salsa
1 15 oz. can black eyed peas, drained
1 15 oz. can black beans, rinsed & drained
1 15 oz can whole kernel corn, drained
1 14.5 oz. diced tomatoes, drained
 4 oz. diced jalapeno peppers, drained
1 medium onion chopped
1 small green bell pepper, chopped
1 cup Italian salad dressing
1 TSP minced cilantro
1 TSP cumin
½ TSP garlic powder
½ TSP creole seasoning or sea salt

1. Mix all ingredients until coated with dressing.
2. Refrigerate overnight before serving
3. Serve as a dip with tortilla chips, or a topping over rice.
4. I have never tried freezing it as it never stays around long enough.

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4. Super Easy black bean burger
1 can black beans, drained
½ cup oatmeal flour (quick cook oatmeal ground in food processor or blender until powder)
1 TSP cumin seed
1 TSP chili powder
1 TSP garlic powder
1 TSP onion powder
1 TBSP Italian blend seasoning ( rosemary, oregano, basil, savory)
1 TSP creole seasoning
½ cup vegetable or chicken broth

1. Add black beans, broth and seasonings to a blender or food processor and mix until smooth.
2. Scoop into a bowl and add oatmeal flour and mix well by hand until desired consistency
3. Form into patties and fry for 2 minutes each side minimum over medium heat.
4. Serve on a burger or with your favorite steamed vegetables. I have not tried to freeze this one yet but it re-heats well the next day.

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