Homemade refried beans

I made my own refried beans the other day. I'm not in love with refried beans, but I thought these homemade ones tasted better than the ones in the can. I used them in seven-layer dip -- a huge win -- and then we ate the dip for dinner. Some nights are just like that.

These refried beans are all-natural and fat-free. They are very easy to make. Most of the work is done in a slow cooker. The beans can be frozen for later use -- tacos, burritos, etc. Making them at home is a good way to use the dried beans you have in your food storage. The recipe came from Mel's Kitchen Cafe.

THE RECIPE:

1 lb. dry pinto beans, rinsed and sorted for any stones
1 tsp. salt
1 yellow onion, cut into large chunks
4 large cloves garlic, smashed
2 cans diced green chilies
1 Tbsp. vinegar
1 1/2 tsp. salt
Chili powder to taste
Cumin to taste

Place beans in large saucepan with plenty of room and cover with water by at least an inch. Bring to a boil and cover, cooking for 15 minutes. Drain beans, then place in slow cooker and cover with water by 2 inches. Add 1 teaspoon salt, onion and garlic. Cover and cook on high for 4 to 6 hours.

When beans are tender, ladle out a cup of cooking liquid and set aside before draining remaining liquid. Puree beans and veggies, along with vinegar and green chilies, with an immersion blender OR in a food processor. Add reserved liquid as needed until desired consistency is reached. I only needed about 1/4 cup. Add remaining 1 1/2 teaspoons salt, and add chili powder and cumin to taste. The final product has a mild flavor. Makes 5 1/2 cups.

Simple, yet satisfying

This is just a simple, mild, kid-friendly recipe for white bean chili. It uses pantry ingredients, and it's meatless, because I like to try to reduce the amount of meat we eat every week. My entire family gobbled this right up. Add whatever toppings make you happy -- crushed tortilla chips, avocado chunks.....

THE RECIPE:

2 cans Great Northern beans, rinsed and drained
1 can corn, drained
1 4-ounce can chopped green chiles, NOT drained
1 medium onion, chopped
2 c. chicken broth
1/2 tsp. each salt, chili powder, garlic powder, oregano
1 1/2 tsp. cumin
1/4 c. cream
1 c. shredded cheese

In large pot, mix beans, corn, chiles, onion, broth and seasonings. Bring to boil, then cover, reduce heat and simmer 45 minutes so flavors can combine. Stir in cream and cheese. Serves 4.

Indian bean curry

I love it when new cuisine finds a welcome place at our table. This Indian bean curry is deliciously aromatic and flavorful. It makes a great meatless main dish.

You may need an introduction, however, to one of the star ingredients. It is an Indian blend of spices called garam masala. I know it's a hassle to buy ingredients you aren't accustomed to cooking with, but I believe this is a worthwhile purchase -- even for this dish alone. I found McCormick's version in the spice aisle at Walmart. The blend includes spices such as coriander, which has lovely fruity undertones. Other players are black pepper, cumin, cardamom and cinnamon. You could definitely make your own if you're feeling experimental or if you already have these spices at home and prefer to be frugal.

THE RECIPE:

1 Tbsp. canola oil
1 large onion, diced
4-6 cloves garlic, minced
2 tsp. freshly grated ginger*
3 Roma tomatoes, diced
1/2 tsp. yellow curry powder
2 tsp. garam masala
1 tsp. salt
2 c. chicken broth
2 15-ounce cans black beans OR black-eyed peas, rinsed and drained
1 Tbsp. cornstarch
1 Tbsp. milk
1/3 c. sour cream or plain yogurt
1/3 c. lightly packed fresh cilantro, finely chopped

In large skillet, saute onion in oil for several minutes. Stir in garlic and ginger, then add tomatoes. Stir in seasonings until well combined, then add broth and beans. Bring to boil, then reduce heat a little and simmer.

In a small bowl, mix cornstarch with milk until smooth, then add to bean mixture as a thickener. Stir in sour cream and cook, stirring as needed, until desired consistency is achieved. Stir in cilantro. Serve with naan (Indian flatbread) or over rice.



*There are bottles of freshly grated ginger in the produce section of your store. They last awhile in the fridge, and you can just squeeze out the exact amount you need -- hassle-free.

Pie for dinner

I am always on the lookout for meatless main dishes. Beans are a great way to add fiber and protein to your diet without all the fat, cholesterol and expense of meat. This tamale pie, from Better Homes and Gardens, fit the bill. It made for a yummy and fast weeknight dinner. It is also a great recipe for using canned food storage.

THE RECIPE:

1 c. chopped green sweet pepper
1/2 c. chopped onion
2 cloves garlic, minced
1 Tbsp. cooking oil
1 15-ounce can kidney beans, rinsed and drained
1 15-ounce can pinto beans, rinsed and drained
1 6-ounce can (2/3 cup) vegetable juice, such as V8
1 4-ounce can diced green chile peppers, undrained
1/2 tsp. chili powder (the original recipe called for 1 teaspoon, but we're wimps)
1/2 tsp. ground cumin
1/4 tsp. salt
1 8-ounce package corn muffin mix, such as Jiffy, and required milk and egg
1/2 c. shredded cheddar cheese
1/4 c. chopped fresh cilantro

Grease a 2-quart square baking dish or 10-inch quiche dish and set aside. In a medium skillet, cook sweet pepper, onion and garlic in hot oil until tender. Stir in beans, vegetable juice, chile peppers and seasonings; heat through. Spoon bean mixture into prepared dish.

Prepare corn muffin mix according to package directions. Add cheese and cilantro, stirring until just combined. Spoon batter evenly over bean mixture. Bake, uncovered, at 400 degrees for about 20 minutes, or until golden. If desired, serve with salsa and sour cream. Serves 6.