Canned beans are beans someone else cooked and then canned, and canning is an inoffensive preserving process that’s certainly no good for things you want undercooked or crisp-tender, but is fine for things you don’t mind mushy. I’m not saying I’m giving up on dried beans, but I’m going to think a little more often about canned beans from now on.
In modern culture, beans are often synonymous with "nothing." But this often-overlooked pantry staple is a powerful source of nutrition. Beans bring plenty of good stuff to the table, including fiber, iron and other minerals and vitamins. Beans also pack enough protein to be an economical stand-in for meat.
Beans aren't just good for us; they're good for the earth, too. Wherever beans grow, they build up nitrogen in the soil, making this nutrient available for the next crop that grows there.
Fortunately, since we can't wait that long for a meal, bean farmers make it easy for us by canning this valuable produce. All that goodness, precooked and ready to use, can be ours with a simple spin of the can opener, and beans can have a starring role in everything from appetizers to desserts. Try this delicious use for canned beans.
Preparation time: 10 minutes
Cooking time: 20 to 25 minutes
Serves 4 to 6
INGREDIENTS:
3 c. canned beans
2 tbsp. olive oil
1 medium onion, chopped finely
2 cloves garlic, peeled and minced
3/4 c. manioc flour
salt and pepper to taste
PROCEDURE:
1) Drain beans over a bowl and reserve the liquid.
2) Place beans in a food processor or blender about 1/2 c. at a time, along with a little of their liquid. Process beans until smooth. Repeat with remaining beans.
3) In a wide, deep saucepan, heat oil over medium heat. Add onion and cook 5 minutes, or until onion is translucent (clear). Add garlic and cook 1 to 2 minutes longer.
4) Reduce heat to low and carefully add mashed beans to pan. Slowly add manioc flour, stirring constantly. Continue cooking over low heat for 10 to 15 minutes longer, adding a bit more bean liquid if the mixture is too thick. Add salt and pepper to taste and serve hot.
Quick Cooking Tips:
Many kinds of beans work well for this recipe, including black beans, kidney beans, navy beans, pinto beans, and great northern beans.
For variety, some cooks like to sauté a chopped green pepper and chopped tomato with the onion. If you add these ingredients, sauté the mixture for an extra minute or two before adding the garlic in Step 3.
Try this other delicious and healthy Brazilian Recipe... Pastéis- Turnovers Recipe or Acarajé- Black-Eyed Pea Fritters Recipe
Watch Video: How to Cook Tutu à Mineira or Mashed Beans
CALORIE COUNTER: Canned Beans
Beans
Canned, With Pork And Tomato Sauce
A Grade
238 Calories
Nutrition Facts
Serving Size 1 cup (253 g)
Per Serving
|
% Daily Value
|
Calories 238
|
|
Calories from Fat 21
|
|
Total Fat 2.4g
|
4%
|
Saturated Fat 1g
|
5%
|
Polyunsaturated Fat 0.5g
|
|
Monounsaturated Fat 1.3g
|
|
Cholesterol 18mg
|
6%
|
Sodium 1106mg
|
46%
|
Potassium 746.35mg
|
21%
|
Carbohydrates 47.3g
|
16%
|
Dietary Fiber 10.1g
|
40%
|
Sugars 14.3g
|
|
Protein 13g
|
|
Vitamin A
|
4%
|
Vitamin C
|
13%
|
Calcium
|
14%
|
Iron
|
46%
|
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