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Pressure Cooker Bean Cooking Times at a Glance

InstaPot
Beans (1 Cup Dry) Approximate Minutes Under High Pressure
Bean Soaked 4-8 hours Unsoaked Yield in Cups
Aduki 5—9 4—20 2
Anasazi 4—7 20—22 2 1/4
Black (turtle) 9—11 20—25 2
Black-eyed (cow) peas 9—11 2 1/4
Cannellini 9—12 22—25 2
Chick-peas (garbanzos) 10—12 30—40 2 1/2
Christmas lima 8—10 16—18 1 1/4
Cranberry 9—12 30—35 2 1/4
Fava* 12—18 22—28 2
Flageolets 10—14 17—22 2
Great Northern 8—12 25—30 2 1/4
Lentils 7—10 2
Lima (large) 4-7 12—16 2
Lima (baby) 5—7 12—15 2 1/2
Peas (split, green) 8—10 2
Peas (whote, green) 16—18 2
Pigeon Peas (grandules) 6—9 20—25 3
Pinto 4—6 22—25 2 1/4
Navy (pea) 6—8 16—25 2
Red Kidney 10—12 20—25 2
Scarlet Runner 12—14 17—20 1 1/4
Soybeans (beige) 9—12 28—35 2 1/4
Soybeans (black) 20—22 35—40 2 1/2

Flageolet Beans with Rosemary and Thyme

Flageolet Beans Basil

Ingredients

  • 12 ounces dried flageolet beans
  •  6 garlic cloves, peeled
  •  2 teaspoons kosher salt
  •  2 teaspoons finely chopped fresh rosemary leaves, plus sprigs for garnish
  •  2 teaspoons finely chopped fresh thyme leaves, plus sprigs for garnish
  •  2 carrots, peeled and cut into 1/2-in. slices on a diagonal
  •  About 2 tbsp. extra-virgin olive oil
  •  1/4 cup roughly chopped flat-leaf parsley, divided

Directions

Put all ingredients including 2 tbsp. oil but not the sprigs or parsley in a 4- to 6-qt. slow-cooker. Add 5 cups boiling water and stir. Cover and cook until most of liquid is absorbed and beans are very tender, 2 1/4 to 3 hours on high or 4 to 4 1/2 hours on low.

Stir in 3 tbsp. parsley. Transfer to a serving dish and drizzle with more oil. Garnish with rosemary and thyme sprigs and remaining 1 tbsp. parsley.

Note: Nutritional analysis is per main-dish serving. Servings Serves 4 (8 or 9 as a side)

I cooked these on high in the crock pot and almost all the liquid was gone at the end of the time. I just added back a lot of water and stirred well. These came out much creamier than the picture and were delicious!

 

Amount Per Serving

Calories 365
Calories from Fat 19
Total Fat 7.9g
Saturated Fat 1.2g
Cholesterol 0.0mg
Sodium 787mg
Total Carbohydrate 56g
Dietary Fiber 14g
Protein 21g

One question that always is asked… Has your chili won any awards at Chili Cook-off Contests?

Actually, we have never competed in a contest! We think the contests look like a lot of fun to attend and have some fun, but here’s the deal…

We make chili for people to eat! It is cooked longer and rested under refrigeration for the flavors to blend and become better. Competition chili is made for a quick taste by several judges – it is similar to wines – some great wines are wonderful for fragrance and palette tasting – but not necessarily a ‘drinker’ you would serve with a meal.

We make a chili without beans, but we really like what our heritage beans do for the eating experience and we really like the fact that it is good for us to eat that delicious source of protein and fiber. The CASI competition chili’s forbid the use of beans. What are they thinking??? Just kidding! We appreciate the Texas and Oklahoma style chili and we make some that are similar.

We like to think the customers we serve are a bit like a competition. In that arena, we do very well because our chili’s are loved and reordered by everyone – and especially the children! We do love to sample our products to lots of people – not just judges – to see what they think.

What is the difference between Heritage/Heirloom Beans and ‘regular’ beans?

Now, before we too harshly or improperly judge “Big business in agriculture” we need to also realize that to feed a hungry world and maintain low consumer costs and deal with a host of regulations, inspections and hundreds of other things, the agricultural industry has done a tremendous job. Seeds are altered to be more disease resistant and require less chemical management and water. The genes are altered in the seed to determine a consistent size for mechanized planting, harvesting and offering a very long shelf life for long storage times. That is why the beans we buy in a grocery store can be acquired for less than $2 a pound. It is an amazingly well orchestrated system and it works pretty well – for distribution.

All-natural products such as our heritage beans are not all exactly the same – plus they do not offer the same high yield per acre as genetically altered beans. They are much more expensive to grow and have a shorter shelf life. They must be distributed and used while fresh – within a year or two maximum.

So – the question is why? Why do we grow them? Then answer is FLAVOR! These are just better beans. Higher nutrition values, better protein levels and much more natural fiber content are just some of the reasons. We love them and you will too.

Beans are one of nature’s most healthy organisms for us to eat – they are very good for us. Whether you choose heritage or genetically altered beans – they should be part of your diet on a regular basis. Legumes are powerful little packages of energy! Heritage/heirloom are just that much better for you and again – it’s the flavor!

What is the difference between “Heirloom” and “Heritage” beans?

The terms “heirloom seed” and “heritage seed” are used interchangeably. An heirloom plant is an open-pollinated cultivar that was commonly grown during earlier periods in human history, but which is not used in modern large-scale agriculture.

These beans are not genetically altered and therefore are not as easy to plant, grow, harvest, clean and separate and are best used within two years of harvesting. They do not all look the same – they are not all exactly the same size or color – but, like us, the beauty is really on the inside! The flavor of these beans is just better! Filled with energy and high nutrition and protein these are a great source of vitality and good health. Heritage beans will have up to three times the fiber content of commercially grown beans. this is one of the reasons they were so popular when fresh vegetables and fruits were difficult to obtain. We call them “nature’s broom!”

Don’t worry about the gas factor! We teach you how to properly prepare the beans without the ‘gas-effect’ and still have wonderful rich and satisfiying flavor.

What about the gas???!

We love this question and actually have an answer for greatly reducing the “musical toot!”

What causes the gas and flocculants is the sugars that seep from the beans during soaking and cooking. The sugars that are now in the cooking water mix with the enzymes in our lower intestines as our bodies try to break down the sugars and Yippee!  We have successfully made our bodies into little refineries!

Here is what we do to help with this:

  1. Rinse the dry beans several times with cool, clean water.
  2. Soak the beans for several hours until fully expanded.
  1. Stir these beans
  2. Drain the water off
  3. Cover the beans again with cool, clean water, we add salt and onion, bring to boil
  4. Reduce and allow simmering for forty minutes or an hour – until softened.
  5. Turn off the heat and allow beans to rest in the water for ten or fifteen minutes.
  6. Drain the water off and cool the beans with cool, clean water to stop the cooling process.
  7. After thoroughly cool, drain off water and beans are ready to use.

Some thinking is that we are draining off the flavor and nutrients, to say nothing of the amount of fresh water this all requires. This is a good and valid point. We use good quality bases or stock to our soups and chili products, which creates a wonderful flavor without excessive gas.

We are told that continual and regular consumption of beans will allow our bodies to adjust and better handle the sugars – but this is also a different dietary concern – in our slim and trim society. Have you ever noticed how happy and healthy natives to Mexico and other high bean consumption areas are? It’s the beans!

We don’t know about over the counter products claiming to reduce gas – IE, Beano and others. Maybe some of you can help us with other ideas to keep the “musical fruit” under control.

Bean History

BEAN HISTORY

 

National Bean Day, was January 6th, a time to celebrate beans in all their sizes, shapes, and colors.  Chili Smith is celebrating beans all the time – and especially in January! Green, red, black, lima, and soy are just a few examples of the types of beans we can salute on this special day. Approximately 40,000 bean varieties exist in the world!
The versatile bean can also be prepared in thousands of different ways—including main dishes, sauces, condiments, and even desserts! National Bean Day is celebrated every year on January 6th in honor of Gregor Mendel (who died on January 6, 1884). Mendel was an Austrian monk who discovered the principles of heredity by studying bean and pea plants in his garden. A pioneer in his field, Mendel is considered to be the father of modern genetics. 
THE HISTORY OF THE BEAN
Humans have been eating beans for a long time. In fact, archaeological evidence suggests that beans have been a staple food across cultures and continents for thousands of years.Studies show that beans were eaten in Thailand over 9000 years ago, and around the same time fava beans were being gathered in Afghanistan in the foothills of the Himalayas. 
Beans were also prominent in ancient Egypt where they were left in the tombs of ancient Egyptian kings as a symbolic way to feed the departed souls in the afterlife. The first cultivated bean (a large-seeded broad bean) appeared 4000 years ago in Europe, and archeologists have also found evidence of the existence of beans in Peru around the same time.
Beans played an important role in the history of the New World too. When colonists arrived in North America, the Native Americans showed them how to grow beans with corn so that the bean plants would grow tall by climbing on the cornstalks.
THE HEALTHFUL BEAN
An extremely healthful choice for a meal or a snack, beans are an important source of protein, fiber, folate, zinc, iron, and magnesium. Antioxidant-rich beans are also low in fat and high in intact carbohydrates. They are a member of the Fab Four—the four categories of foods you should include in your diet daily.
A study in the Journal of American College of Nutrition found that people who consumed beans regularly had a 22 percent lower risk of obesity and were more likely to have a smaller waist than people who did not eat beans.
Aside from promoting heart health, controlling weight and increasing longevity, eating beans may also lower blood cholesterol, reduce inflammation, help prevent cancer, stabilize blood glucose levels and prevent diabetes, and improve gut health.

Dutch Oven Cowboy Beans by Chili Smith

Preparation:

  1. 14 oz package of Chili Smith Heritage Beans – we like Jacob’s Cattle Gold or maybe Tiger Eye. 
    – Rinse the beans and then soak them for eight to twelve hours in lots of water.
    – Drain the soak water, add a little salt and fresh water to a level just above the beans and bring to boil. Reduce to simmer for 40 minutes or an hour until tender to the touch.
  2. One pound of Bacon Ends and Pieces diced fine.
    – Sautee in a heavy bottom pan – we like cast iron.
  3. One large Onion – Margaret found natural green onions – we use yellow, red, or sweet
    – Dice in ¼ inch pieces and add to bacon until clear.
  4. 3-4 Garlic Cloves or one tablespoon of diced garlic
    – Add to batch and continue sautéing
  5. Add drained beans to mix – some cooks save the cooked beans water for other uses.
    – Fold all together and add sauce.

Sauce:

  1. One – 18 oz bottle of BBQ Sauce – we used KC Masterpiece KC Flavor – I like Stubbs Original brand as well.
  2. 1 or 1 ½ cups catsup
  3. 1 cup honey
  4. ¼ cup Dark Molasses
  5. Kosher or Himalayan Salt, Cracked Pepper, Garlic and Onion Powder to taste

If you like spicy – add some chili powder or crushed jalapeño peppers – I like to add that later for individual taste.

Stir the sauce into the beans and bacon mix and keep at simmer temp or just below for several hours with a lid on.

This can go in an oven at 200 degrees or over coals and covered with soil in a Dutch oven.

Can be served right away and/or refrigerated for great flavor blending.

This can freeze for use later.

You will find a dark, very fragrant, sweet and sour BBQ flavor that is incredible as a side dish with Burgers, Hot Dogs or all by itself for Fourth of July Parties and summer outings.

This will produce about one-half gallon of beans. For larger gatherings simply use a 28 oz package of beans and double the balance of ingredients.

Cowboy Up!

Wade and Margaret were from pioneering families in northern California and like many of the ranchers – then and now – they took their cattle from the valley to the higher elevations of the Sierra Mountain Range during the summer. There is less heat and still, plenty of nutritious green grass and cool, clean snowmelt water in the mountains east of Jonesville long after the grasses of winter and spring had dried in the valley.

Their summer home was an old mountain cabin in a beautiful meadow right on the path the stagecoach had taken years before. The barn and cottage had served as the changing station for horses pulling the stages and livery wagons up the Sierra. This was not an overnight destination in the old days of California – that was the Jonesville Hotel – this was a place to break while the hands changed horses for the next pull on the way towards Reno.

We always looked forward to visiting them because of the history and stories that were shared. Margaret was superb at fly fishing and Fresh Mountain Rainbow Trout were a steady part of their diet as was venison from the deer in the area. They had no indoor plumbing, electricity, propane or anything other than what was used in the days of the stagecoach station.

It was a very cool place to visit, and Wade and Margaret didn’t get many visitors on this all-but-forgotten dirt road. Their days consisted of doing all the chores necessary to live in a remote location and when not tending to cattle and other livestock, there was a small garden patch where fresh vegetables grew when the deer didn’t eat them! Shopping in a town was not even a weekly occurrence so when friends would come with the mail, we always knew to throw in some special items from town!

These were competent, self-sufficient and self-reliant people. There was nothing they could not do and they were great teachers and fun to be around.

After spending the day on horseback or moving some bales of feed from the barn for horses, milking to make butter (and that wonderful, rich, unpasteurized liquid that becomes milk), gathering and splitting wood for the stove and fire, gathering berries that grew naturally (“keep an eye out for the bears” Margaret would warn as we left with our pails…) or picking tiny little apples off trees planted by the original stagecoach workers and then making incredible jams and fresh pies made for big appetites! Oh, what appetites!

One of the staples always on hand was dried beans. Margaret made soups, chili, salads and seemingly everything with beans – and were they ever delicious! There was an outdoor cooking area on warm days and a place to gather around a nice fire on cool evenings and an antique wood-burning stove and oven in the cabin kitchen. What beautiful breads, pies, cobblers, and cakes came out of that thing! Always, always, there was a big cast iron Dutch oven keeping things hot or cooking something wonderful and often that was a simple dish that included beans. That heavy cast iron pot and a metal coffee pot seemed to be ready all the time.

Many times, those ovens were filled with “left-over’s” from other meals and – as cast iron will – took on a unique flavoring, and always good! Frontier cooks just learned to spice, blend and mix to create healthy, filling and deliciously long lasting meals! And the aroma?! Oh, my!

Well, this recipe is based on my memory of those days. It is simple, flavorful, and nutritious and gets better with age! It reminds me of that sweet couple and glorious times of old. Enjoy!

Plant-based Cream of Asparagus Soup ala Twyla

Cream of Asparagus Soup

Ingredients: 

  • 1 yellow onion, thinly sliced
  • 3-4 cloves garlic, minced
  • 2 pounds asparagus, ends trimmed and chopped
  • 2 cups Flageolet beans (cooked)
  • 6 cups vegetable broth
  • Juice of one lime or to taste
  • salt and pepper, to taste or no salt seasoning

Directions:

  1. Use water or broth to sauté onions and garlic and cook until onions are translucent about 7 minutes.
  2. Add asparagus, beans and vegetable broth. (See other add variations). Bring to a boil, then reduce heat to a simmer. Simmer for about 10 minutes, until asparagus is tender.
  3. Transfer soup to a blender (this may have to be done in batches) and blend until smooth. Or use an immersion blender for desired consistency.
  4. Return to heat and stir in lime juice, salt, and pepper.
  5. Various toppings:  parsley, ground flax/chia seeds, Mary’s crackers, Flaxers, GF croutons, pumpkin seeds, riced cauliflower, non-dairy sour cream

Variations:  ADD during the peas/potatoes/rice/broccoli/cauliflower/

Delicious on baked potatoes, served over rice, served in a bread bowl, etc.