Old Fashioned Baked Beans Print
2 cups white pea beans (or Great Northern or Navy beans)
2 tsp salt
1 Tbsp vegetable oil
1 Tbsp butter
1/4 lb (3) beef frankfurters or bacon
2 Tbsp molasses
1 Tbsp prepared mustard or 1 tsp dry mustard
2 cups boiling water (from beans in cooking)
3/4 cup ketchip
1/4 cup brown sugar
1 medium onion, finely chopped

     Rinse beans and place in a 4-quart with 6 cups water; cover and boil 2 minutes. Remove from heat and let stand covered for 1 hour. Drain; add 6 cups more water, salt and oil. Return to boil and reduce heat to simmer. Simmer covered for 1 hour or until beans are tender. Drain beans, reserving the liquid.
     If using frankfurters, slice and brown them slightly in skillet or crisp bacon and crumble. Add to beans. Add the molasses, mustard, sugar, ketchup and bean liquid. Stir; remove from heat. Place beans in 2-quart casserole or bean pot, add frankfurters and pour over ketchup mixture; combine. Cover and bake in preheated 300°F oven for 2 to 2 and 1/2 hours or until as thick as desired.
     *Variations: If frankfurters or bacon is omitted, 1/4 tsp liquid smoke may be added. 1/4 cup coffee may replace 1/4 cup bean liquid. Part of ketchup could be replaced with an equal amount of chili sauce. 1/4 tsp ground ginger and 1/4 tsp garlic powder can also be added depending on your taste.

Barley Lentil Soup Print
1 lb lean ground beef
1 medium onion, chopped
2 cups cubed red potatoes
1 cup chopped celery
1 cup dry lentils, rinsed
1/2 cup pearl barley
1 (19 oz) can tomatoes, chopped
1 (14 oz) can kidney beans, rinsed and drained
8 cups water
2 tsp beef bouillon powder
1 tsp salt
1/2 tsp lemon pepper seasoning
1 tsp dill weed

Cook meat and onion in a skillet over medium heat until meat is no longer pink. Drain and place in a 5 litre/quart slow cooker. Top with potatoes, celery, carrots, lentils, barley,  tomatoes  and beans. Combine water, bouillon, salt, lemon pepper and dill weed. Pour over vegetable mixture. Cover and cook on low for 8 hours.
Serves 10.

You can substitute ground chicken for the beef with good results.
Beef Barley Soup Print
Serve with cheese, crackers, veggies and dip for a full kid-pleasing meal.

6 cups water
6 beef bouillon cubes 1/2 oz (6g) size
1 can (10 oz) tomato soup
2 cups shredded carrot
2 cups shredded potato
1 & 1/2 cup onion
1 cup chopped celery
1 cup rice, uncooked
1/2 cup pearl barley
1 cup kidney beans, rinsed and drained
6 cups water
1 Tbsp parsley
1 tsp salt
1/4 tsp pepper
1/4 tsp thyme
3 cups cooked roast beef, chopped

Heat first amount of water and bouillon cubes in a large pot. Stir to dissolve.
Add remaining ingredients except beef. Bring to a boil, cover and simmer slowly for 1 & 1/2 hours.
Add beef and simmer half hour more.
Makes about 22 cups.

For hamburger soup omit chopped beef.
Pre-cook 2 lbs ground beef. Add to soup halfway through cooking.
Pasta Fagiole Print
This traditional pasta and white bean soup is an Italian classic. Be sure to cook the pasta until just al dente. Kepping it a bit chewy or "toothsome" insures it maintains a low glycemic index. It makes a wonderful supper when served with a large tossed salad of romaine lettuce with red peppers, olives and sliced cucumbers and a dessert of plump dried fruit and roasted almonds.

1 cup dried small white beans
1 Tbsp extra-virgin olive oil
1 large onion, chopped
6 cloves garlic, minced
10 cups water or Vegetable stock
1/2 tsp dried rosemary, crushed
1 cup small pasta, such as orzo or small shells
Salt & black pepper to taste
2 Tbsp fresh parsley, chopped
1 cup freshly grated Parmesan cheese
additional extra-virgin olive oil (optional)

Wash beans. In a large pot, cover them with cold water. Soak for 8 hours. Drain.
In the same pot, heat 1 Tbsp of olive oil over medium heat, add onion and garlic, saute until soft.
Add beans and water (or stock). Cover and bring to a boil over high heat. Reduce heat to low, add the rosemary and simmer 2 hours or until beans are tender.
Raise heat to high, add pasta and cook until al dente.
Season soup to taste with salt and pepper, garnish with chopped parsley.
Serve accompanied by grated Parmesan and the optional extra-virgin olive oil.
Serves 8.

Per Serving:
Calories: 315.2 - Protein: 22.2 g - Fat: 6.0 g - Saturated Fat: 2.7 g - Monounsat Fat: 2.4 g - Polyunsat Fat: 0.5 g - Carbs: 44.2 g - Fibre: 9.7 g - Cholesterol: 9.8 mg - Vitamin A: 55.4 IU - Vitamin E: 0.6 mg/IU - Vitamin C: 3.1 mg - Calcium: 313.8 mg - Magnesium: 106.9 mg
Vegetarian Chili Print
In the culture of the Southwest, chili is serious business. But contrary to what many believe, good chili doesn't require "carne" or meat. The key to great chili is knowing how to harness the fiery flavor of a wide range of available chile peppers to make the dish exciting yet edible. "Chili" commonly refers to the dish made with "chile" peppers. Try the red New Mexican chile peppers traditionally tied in strings called ristras or available as ground powder, and chipoltes which are ripe (red) jalapenos that have been dried and smoked. Experiment with different amounts until you find a level of intensity you're comfortable with. Be aware, however, that capsaicin, the active component in chile peppers that gives them their heat, is concentrated in the white tissue attached to the seeds. If you are using whole chiles, you may want to remove that white tissue attached to the seeds. If you're using whole chiles, you may want to remove that white tissue if you don't want your chili too hot.

7 & 1/2 cups cooked beans (ie: pintos, anasazi, adzuki, or kidney)
roughly four 15-ounce cans or 1 pound dried beans, cooked
2 Tbsp olive oil
2 large onions, diced
1 dried or canned chipolte pepper
1 Tbsp mild red New Mexican chile powder, or to taste
1 Tbsp dried whole oregano
1 Tbsp ground cumin
1/2 tsp allspice
1 large can (28 oz) crushed tomatoes, undrained
5 cloves garlic, mashed
Salt & pepper to taste
Chopped raw onion
Chopped tomato
Shredded lettuce

Drain beans in a colander.
Heat oil in a large pot. Add onions and saute over medium heat until onions are soft and golden.
Crush the chipolte pepper if using dried, or mince if using canned.
Add chipotle pepper, red chile powder, oregano, cumin and allspice to the onions. Cook for 2 minutes.
Add the tomatoes and beans. Simmer for 45 minutes, adding liquid if the mixture gets too dry.
Add salt and pepper to taste, and more chili if you want a hotter dish.
Serve in bowls with warm tortillas.
Garnish if desired.
Serves 6.

Per Serving (with 1 Tortilla):
Calories: 351.1 - Protein: 17.4g - Fat: 5.7g - Saturated Fat: 0.8g - Monounsat Fat: 3.5g - Polyunsat Fat: 0.8g - Carbs: 62.1g - Fibre: 20.6g - Cholesterol: 0.0g - Vitamin A: 737.5 IU - Vitamin E: 1.3 mg/IU - Vitamin C: 25.0 mg - Calcium: 140.3 mg - Magnesium: 117.9 mg
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