Tips & Techniques - *Grains & Legumes*

Legumes

A legume in botanical writing is a plant in the family Fabaceae (or Leguminosae), or a fruit of these specific plants. A legume fruit is a simple dry fruit that develops from a simple carpel and usually dehisces (opens along a seam) on two sides. A common name for this type of fruit is a pod, although the term "pod" is also applied to a few other fruit types, such as vanilla and radish. Well-known legumes include alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soy, and peanuts. Locust trees (Gleditsia or Robinia), wisteria, and the Kentucky coffeetree (Gymnocladus dioicus) are all legumes.

Legumes contain relatively low quantities of the essential amino acid methionine. To compensate, some vegetarian cultures serve legumes along with grains, which are low in the essential amino acid lysine, which legumes contain. Thus a combination of legumes with grains can provide all necessary amino acids for vegetarians. Common examples of such combinations are dal with rice by Indians, and beans with corn tortillas, tofu with rice, and peanut butter with wheat bread.

*Mexican Bean Salad*

Ingredients

• 1 (15 ounce) can black beans, rinsed and drained
• 1 (15 ounce) can kidney beans, drained
• 1 (15 ounce) can cannellini beans, drained and rinsed
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 1 (10 ounce) package frozen corn kernels
• 1 red onion, chopped
• 1/2 cup olive oil
• 1/2 cup red wine vinegar
• 2 tablespoons fresh lime juice
• 1 tablespoon lemon juice
• 2 tablespoons white sugar
• 1 tablespoon salt
• 1 clove crushed garlic
• 1/4 cup chopped fresh cilantro
• 1/2 tablespoon ground cumin
• 1/2 tablespoon ground black pepper
• 1 dash hot pepper sauce
• 1/2 teaspoon chili powder

Directions

1. In a large bowl, combine beans, bell peppers, frozen corn, and red onion.
2. In a small bowl, whisk together olive oil, red wine vinegar, lime juice, lemon juice, sugar, salt, garlic, cilantro, cumin, and black pepper. Season to taste with hot sauce and chili powder.
3. Pour olive oil dressing over vegetables; mix well. Chill thoroughly, and serve cold.

*Black Eyed Peas*
The black-eyed pea, also called black-eyed bean and chawalie or lobia in various languages in India, is a subspecies of the cowpea, grown around the world for its medium-sized, edible bean. The bean mutates easily, giving rise to a number of varieties. The common commercial one is called the California Blackeye; it is pale-colored with a prominent black spot.

Ingredients:
1 pound black-eyed peas, soaked overnight
3 strips bacon, sliced in 1/2-inch pieces
1 pound pork neck bones
6 oz smoked ham, diced
1 cup diced onion
1 cup diced celery
1 cup diced carrot
3 cloves chopped garlic
6 cups water
1 (10-oz can) diced tomato with green chilies
1 tsp salt
1 bay leaf
1/2 tsp cumin
1/2 tsp black pepper
cayenne to taste
1 tsp dried thyme
1 large bunch kale, leaves torn
cooked rice

*Texas Caviar*

"Here's a spicy Texas favorite. Black-eyed peas and black beans are marinated in a fiery, flavorful mixture. This is great with tortilla chips or bread -- and plenty of cold iced tea!"

Ingredients

• 1/2 onion, chopped
• 1 green bell pepper, chopped
• 1 bunch green onions, chopped
• 2 jalapeno peppers, chopped
• 1 tablespoon minced garlic
• 1 pint cherry tomatoes, quartered
• 1 (8 ounce) bottle zesty Italian dressing
• 1 (15 ounce) can black beans, drained
• 1 (15 ounce) can black-eyed peas, drained
• 1/2 teaspoon ground coriander
• 1 bunch chopped fresh cilantro

Directions

1. In a large bowl, mix together onion, green bell pepper, green onions, jalapeno peppers, garlic, cherry tomatoes, zesty Italian dressing, black beans, black-eyed peas and coriander. Cover and chill in the refrigerator approximately 2 hours. Toss with desired amount of fresh cilantro to serve.

*Bean Quesadillas*

"Easy and Yummy! Veggies, beans, and cheese sandwiched in tortillas. You could add or substitute any vegetables that you'd like. Serve with sour cream and rice."

Ingredients

• 1 tablespoon vegetable oil
• 1 onion, finely diced
• 2 cloves garlic, minced
• 1 (15 ounce) can black beans, rinsed and drained
• 1 green bell pepper, chopped
• 2 tomatoes, chopped
• 1/2 (10 ounce) package frozen corn
• 12 (12 inch) flour tortillas
• 1 cup shredded Cheddar cheese
• 1/4 cup vegetable oil

Directions

1. Heat 1 tablespoon oil in a skillet over medium heat, and saute the onion and garlic until soft. Mix in beans, bell pepper, tomatoes, and corn; cook until heated through.
2. Spread 6 tortillas with equal amounts of the bean and vegetable mixture. Sprinkle with equal amounts of the Cheddar cheese, and top with the remaining tortillas to form quesadillas.
3. Heat 1/4 cup oil in a large skillet over medium-high heat. Place quesadillas in the skillet and cook, turning once, until cheese is melted and both sides are lightly browned.   

           

*Boston Baked Beans*

Boston baked beans are a variety of baked beans, typically sweetened with molasses or maple syrup and flavored with salt pork or bacon.

Native Americans had made corn bread and baked beans. The Pilgrims at Plymouth Colony learned these recipes in the early 1620s, and likely added barley to the corn meal to invent brown bread. The Triangular Trade of the 1700s helped to make Boston an exporter of rum, of which molasses is an ingredient used in the distillation process. At that time, molasses was added to local baked bean recipes, creating Boston Baked Beans. In colonial New England, baked beans were traditionally cooked on Saturdays and left in the brick ovens overnight. On Sundays, the beans were still hot, allowing people to indulge in a hot meal and still comply with Sabbath restrictions. Brown bread and baked beans were a popular meal on Saturdays and Sundays in Massachusetts until at least the 1930s.

Ingredients:
1 pound dry navy beans
6 cups water
pinch of baking soda
1 bay leaf
6 strips bacon, cut in 1/2-inch pieces (traditionally salt pork is used, and if desired 4 ounces can be substituted for the bacon)
1 yellow onion, diced
1/3 cup molasses
1/4 cup packed dark brown sugar
1 teaspoon dry mustard
1 1/2 teaspoon salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste

*Rice*

There are many varieties of rice; for many purposes the main distinction is between long-, medium-, and short-grain rice. The grains of long-grain rice (high amylose) tend to remain intact after cooking; medium-grain rice (high amylopectin) becomes more sticky. Medium-grain rice is used for sweet dishes, for risotto in Italy and many rice dishes, such as arròs negre, in Spain. A stickier medium-grain rice is used for sushi; the stickiness lets the rice be moulded into a solid shape. Short-grain rice is often used for rice pudding.

More than 100 varieties of rice are commercially produced primarily in six states (Arkansas, Texas, Louisiana, Mississippi, Missouri, and California) in the U.S. According to estimates for the 2006 crop year, rice production in the U.S. is valued at $1.88 billion, approximately half of which is expected to be exported. The U.S. provides about 12% of world rice trade. The majority of domestic utilization of U.S. rice is direct food use (58%), while 16% is used in each of processed foods and beer. The remaining 10% is found in pet food.

*Shrimp Jambalaya*

Ingredients:
2 tbsp butter
8 oz Andouille sausage, or other spicy smoked sausage, sliced 1/4" thick
2 tbsp paprika
1 tbsp ground cumin
1/2 tsp cayenne pepper
1 bay leaf
1 tsp salt
1/2 cup diced tomato, fresh or canned
1 large green bell pepper, diced
2 ribs celery, sliced 1/4" thick
4 green onions, sliced thin
1 cup brown rice
3 cups chicken broth
1 pound large shrimp, peeled and deveined

*Mushroom Risotto*

"Authentic Italian-style risotto cooked the slow and painful way, but oh so worth it. Complements grilled meats and chicken dishes very well. Check the rice by biting into it. It should be slightly al dente (or resist slightly to the tooth but not be hard in the center)."

Ingredients

• 6 cups chicken broth, divided
• 3 tablespoons olive oil, divided
• 1 pound portobello mushrooms, thinly sliced
• 1 pound white mushrooms, thinly sliced
• 2 shallots, diced
• 1 1/2 cups Arborio rice
• 1/2 cup dry white wine
• sea salt to taste
• freshly ground black pepper to taste
• 3 tablespoons finely chopped chives
• 4 tablespoons butter
• 1/3 cup freshly grated Parmesan cheese

Directions

1. In a saucepan, warm the broth over low heat.
2. Warm 2 tablespoons olive oil in a large saucepan over medium-high heat. Stir in the mushrooms, and cook until soft, about 3 minutes. Remove mushrooms and their liquid, and set aside.
3. Add 1 tablespoon olive oil to skillet, and stir in the shallots. Cook 1 minute. Add rice, stirring to coat with oil, about 2 minutes. When the rice has taken on a pale, golden color, pour in wine, stirring constantly until the wine is fully absorbed. Add 1/2 cup broth to the rice, and stir until the broth is absorbed. Continue adding broth 1/2 cup at a time, stirring continuously, until the liquid is absorbed and the rice is al dente, about 15 to 20 minutes.
4. Remove from heat, and stir in mushrooms with their liquid, butter, chives, and parmesan. Season with salt and pepper to taste.               

*Creamy Rice Pudding*

Ingredients

• 3/4 cup uncooked white rice
• 2 cups milk, divided
• 1/3 cup white sugar
• 1/4 teaspoon salt
• 1 egg, beaten
• 2/3 cup golden raisins
• 1 tablespoon butter
• 1/2 teaspoon vanilla extract

Directions

1. In a medium saucepan, bring 1 1/2 cups water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes.
2. In another saucepan, combine 1 1/2 cups cooked rice, 1 1/2 cups milk, sugar and salt. Cook over medium heat until thick and creamy, 15 to 20 minutes. Stir in remaining 1/2 cup milk, beaten egg and raisins. Cook 2 minutes more, stirring constantly. Remove from heat, and stir in butter and vanilla. Serve warm.               

*Spicy Tomato Rice*

Ingredients:
1 tbsp of butter
2 cups of white, long-grain rice
1/3 cup diced jalapenos
1/3 cup diced green onions
1 clove garlic, crushed
1 tsp chili powder or paprika
1/2 tsp chipotle and/or cayenne
1 tsp cumin
1/2 tsp salt
2 1/4 cups chicken stock
1/2 cup of tomato sauce