Bean flour is a versitile ingredient that can be used in so many different ways! Here are a few of our favourites:
Makes 1 loaf, 16 slices.
Few quick breads have as little fat in them as this one. It is the dates and whole bean flour that help keep the loaf moist and they also add to its fibre content.
- 1/2 lb dates, finely chopped
- 1 cup boiling water
- 3/4 cup all-purpose flour
- 3/4 cup whole bean flour
- 3/4 cup packed brown sugar
- 1 tsp baking soda
- 1/2 tsp baking powder
- 1/2 tsp salt
- 1 egg
- 1 tbsp soft margarine
- 1 tsp vanilla
- Line bottom only of 8 x 4 inch (1.5 L) nonstick loaf pan with waxed paper cut to fit. Set aside.
- In small bowl, combine dates and water; set aside for 10 minutes to cool.
- In mixing bowl, stir together all-purpose and whole bean flours, brown sugar, baking soda, baking powder and salt.
- In small bowl, beat together egg, margarine and vanilla. Stir into date mixture. Add to dry ingredients all at once; stir just until moistened. Pour into prepared pan; smooth top.
- Bake in 350°F (180°C) oven for about 55 minutes or until tester inserted into centre comes out clean.
- Let cool for 5 minutes. With knife, loosen sides and ends. Invert onto wire rack; remove paper. Let cool completely.
Makes 24 biscuits.
Like any baking powder biscuit dough, this one is just as versatile. Make it, especially the Chili Cheese variation below, to top a meat pie.
- In mixing bowl, stir together bean flour, cornstarch, cornmeal, baking powder, sugar and salt.
- With pastry blender or two knives, cut in margarine until mixture resembles a combination of coarse and fine crumbs.
- Quickly stir in milk to make soft dough. Turn out onto surface lightly sprinkled with cornstarch. With hands lightly dusted with cornstarch, knead 8 to 10 times or for about 20 seconds until dough feels smooth.
- Roll out or pat, to 1/2 to 3/4 inch (1 to 2 cm) thickness. With floured 2 to 2 1/2 inch (5 to 6 cm) round cookie cutter, cut out rounds. (Or with a sharp knife, cut dough into squares, triangles or rectangles.) Place on nonstick baking sheets 1 inch (2.5 cm) apart.
- Bake in 400°F (200°C) oven for 12 to 15 minutes or until golden brown.
- 1 1/2 cups whole bean flour
- 1/4 cup cornstarch OR rice flour
- 1/4 cup cornmeal
- 2 tbsp gluten-free baking powder
- 2 tsp granulated sugar
- 1/2 tsp salt
- 1/3 cup soft margarine OR butter
- 1 cup 2% milk
Chili Cheese Biscuits
• Stir 1/4 cup (50 mL) grated Parmesan cheese and 1 tsp (5 mL) chili powder into crumbly mixture before adding milk.
Makes 8 servings.
In this vegetarian lasagne, the beans and lasagne noodles complement each other to form complete protein.
- In large nonstick skillet, heat oil over medium heat; cook onion, celery, carrot, garlic and nuts for about 6 minutes or until onion is translucent. Stir in mashed beans, tomato paste, water, thyme and oregano; bring to boil. Reduce heat and simmer for 15 minutes or until slightly reduced and flavors have mingled. Season to taste with salt and pepper.
- In small bowl, combine cottage cheese and egg; mix well.
- Set 1 cup (250 mL) sauce aside. Spread 3/4 cup (175 mL) of the remaining sauce over bottom of 13 x 9 inch (3 L) baking or lasagne dish. Arrange layer of 4 lasagne noodles over sauce. Spread half of the remaining sauce over noodles, then half of the cottage cheese mixture and half of the mozzarella cheese. Cover with second layer of 4 noodles. Repeat sauce and cheese layers. Top with remaining noodles. Cover completely with reserved sauce. Sprinkle with Parmesan cheese.
- Bake in 350°F (180°C) oven for about 40 minutes or until noodles are tender. Let stand for 10 minutes before serving.
- 1 tsp canola oil
- 1 onion, chopped
- 1 stalk celery, finely chopped
- 1 carrot, grated
- 1 clove garlic, minced
- 1/3 cup finely chopped walnuts or pecans
- 2 cups cooked red kidney beans, mashed
- 1 1/4 cups canned tomato paste
- 2 cups water
- 1 tsp ground thyme
- 1/2 tsp ground oregano
- salt and freshly ground black pepper
- 2 cups 1% cottage cheese
- 1 egg, lightly beaten
- 12 oven-ready lasagne noodles
- 2 cups shredded mozzarella cheese (8 oz/250 g)
- 1/2 cup grated Parmesan cheese
Bean Soaking and Cooking Methods
- Be sure to check all beans before rinsing or soaking. Remove beans with shriveled or broken skins or the occasional pebble.
- For every 1 cup (250 mL) of beans, soak with 3 cups (750 ML) water.
- Always discard the soaking water and rinse beans well. This washes away the carbohydrates and sugars that cause most gas.
- Make sure your pot is big enough as beans double or triple in size during cooking.
- To prevent foaming, add 1 teaspoon (5 mL) of oil to the cooking water.
- Always cook beans slowly and thoroughly.
Let stand 12 hours or overnight.
Bring beans and water to a boil in a saucepan. Boil gently for 2 minutes. Remove from heat, cover and let stand for 1 hour.
Combine beans in microwaveable dish. Cover and microwave on high for 10-15 minutes. Let stand for 1 hour.