Hearty Beef Soup with Mushrooms, Barley, and Black Beans

Developed December, 2022, mostly from pantry ingredients.

1 c (20 g) dry porcini mushrooms
3 T olive oil, divided
6 oz button mushrooms, coarsely chopped
1/2 c carrots, coarsely chopped
1 c onion, coarsely chopped
2 T tomato paste
2 t garlic, minced
1 14.5-oz can Cuban-style black beans (Bush™ is good)
reserved mushroom stock
3 c water
1 T beef stock concentrate (Better than Bouillon™ is good)
1/2 c barley
2 c cabbage, coarsely chopped
1 t salt
1 t sugar
1/2 t ground black pepper
10 oz (300 g) cooked beef steak, cut into 1/2-inch cubes

Rinse the mushrooms briefly and cover with 12 oz of very hot water. Stir and set aside for 30 minutes to hydrate and release their flavor into the soak water. Drain, reserving the liquid and chop them with a few pulses in a small food processor. Do the same for the fresh mushrooms. Heat the oil in a 3-quart saucepan and add the mushrooms. Sauté for a few minutes and then add the chopped carrots. Add more oil as needed to maintain a good sauté. After a few minutes, add the onions and garlic. Fry until onions start to soften. Mix in the beans including the pack water. Add the water, mushroom liquid, and the stock concentrate. Bring to a gentle boil and stir in the barley and cabbage. Cook covered, gently boiling until the cabbage is tender and the barley has swollen, about 20 to 30 minutes. Off heat, stir in the seasonings and beef. Warm through and serve. Rye bread and butter make good sides. Serves 4.

Beans and Greens Soup

Developed June, 2021. Makes a satisfying breakfast, brunch, or lunch dish.

4 c bok choy, Swiss chard, or escarole, leaves separated from stems
1 T olive oil
1 t ground cumin
1 t ground coriander
1 t minced garlic
2 T dry onion
1 14.5 oz can southern-style pinto beans (Bush™ is good)
2 cans of water
1 t salt
1 t sugar
freshly-ground pepper to taste.
2 oz deli or home-cooked chicken meat, diced (optional)

Cut the rinsed stems into bite-size pieces and the leaves into 1-inch squares. Heat oil over medium-high in a three-quart saucepan until it's 325 F. Add the spices and garlic, and stir for 30 seconds. Immediately add the stems and stir well. Keep frying the stems with occasional stirring until tender, about 10 minutes. Add the reserved leaves, cook for a minute and stir in the beans, water, dry onion, salt, and sugar. Cook gently with occasional stirring for another 10 minutes. Serves 3 or 4.

Pan-Grilled Stuffed Pita

Grilled Pita 

Developed April, 2021. A quick, warm breakfast, crisp on the outside, soft and smooth on the inside. H/T Dan Sousa for scissors tip.

1 pita loaf
1/4 c hummus
1 tsp olive oil
pinch of kosher salt
pinch of granulated garlic

Trim off the rim of the pita with a scissors, leaving an inch intact to act as a hinge. Carefully open up the pita. Spread hummus on one side, leaving the outer half-inch bare. Press the other half firmly in place. Heat a small skillet over medium and add half the oil. When hot, place the stuffed pita in the skillet. Drizzle the remaining oil on the top and fry for about two minutes until the bottom is lightly browned and crisp. Flip the pita, season with the salt and garlic, and fry another two minutes. Cut into quarters with a sharp knife. Serves one. Variation: Cut into six or eight pieces as a hot appetizer.

Beef Vegetable Soup

Developed February, 2020 as a blending of familiar ingredients enriched with beef left over from an earlier meal or purchased at the deli.

2 T vegetable oil
1 c coarsely chopped green cabbage
1/2 c chopped onion
1/2 c diced celery
1/2 c diced carrots
1 c diced potato
2 T tomato paste
1 medium tomato, coarsely chopped
4 oz white or brown mushrooms, thinly sliced
1 t minced garlic
2 c hot water
2 t salt
1/2 t pepper
2 c beef stock (Better than Bouillon™ is good)
1 14.5 oz can seasoned black beans (Bush's Cuban™ is good)
2 green onions, sliced
1 T porcini powder
1/2 t fish sauce
4 oz cooked lean beef

Spread potato, carrots, cabbage, celery, and onion on a large plate. Salt lightly, cover and microwave on high for 5 minutes or until noticeably softened. Vent carefully. Heat the oil in a 3-quart saucepan over medium high and add the tomato paste. When darkened, stir in the garlic and, after 30 seconds, add the blanched vegetables, the tomato, and the mushrooms. Cook until reduced and colored. Stir in the beans, stock, and the water. Heat to a fast simmer for 20 minutes, with occasional stirring. Stir in the beef and heat through. Serves four. Ripped and torn croutons make a nice side.

Quick Black Bean,Tomato, & Spinach Soup

This hearty soup makes a satisfying one-pot, one-dish meal. Adapted from an earlier recipe for bean and spinach soup. Developed July, 2019.

2 T tomato paste
1 T olive oil

1 medium tomato, coarsely diced

4 oz kielbasa or andouille sausage, diced

1 t minced garlic
1/2 t ground cumin
1/2 t ground coriander
pinch of red pepper flakes
1 t salt
1 t sugar
16 oz chicken stock
1 14.5 oz can Cuban-style black beans (Bush is good)
6 oz frozen or fresh leaf spinach 

  Heat the oil in a saucepan. Brown the tomato paste in the oil, add the tomato and the sausage and cook until browned. Add the seasonings, heat for a few seconds to bloom the flavor, and then stir in the beans and stock. Cook at a fast simmer over moderate heat with frequent stirring for 20 minutes. Mash the beans with a potato masher. Add the spinach, return to a simmer, and cook for another five minutes. Adjust seasoning. Serves 3 to 4. Pair with crusty bread, tortillas, or hot biscuits, for a complete meal. 

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Quick Vegetable Soup

This soup comes together quickly but delivers solid nourishment, savory taste, and appetizing aroma.

4 c water
1 oz tomato paste
2 c cabbage, coarsely chopped
1 medium tomato, diced

Seasonings

1 t ground cumin
1/2 t ground coriander
2 T chicken or vegetable stock concentrate
2 t salt
1 t sugar
1 t fish sauce
1 t vinegar

1 envelope prepared lentils (Madras brand)
1 medium russet potato

Microwave the potato 3 minutes. When cool, cut into 1/2 inch cubes, and set aside. Meanwhile, in a three-quart saucepan, bring the water to a boil. Add the cabbage and tomato and boil slowly 20 minutes. Stir in the seasonings, the lentils, and the potatoes. Simmer until the potatoes are tender, about 15 minutes. Adjust seasoning. Serves four.

Quick and Easy Bean and Spinach Soup

Developed April, 2017. Seasoned pinto beans serve as the basis of a hardy vegan soup ready in 30 minutes from pantry ingredients. Leftovers make a good breakfast.

1 14.5 oz can rancher style (charro) beans
2 T tomato paste
1 T olive oil 
16 oz chicken or vegetable stock
1/2 t ground cumin
1/2 t ground coriander
pinch of red pepper flakes
6 oz frozen or fresh leaf spinach
1 t salt
1 t sugar
lemon juice to taste

Heat the oil in a two-quart saucepan. Brown the tomato paste in the oil, add the spices, and cook a few seconds to bloom the flavor. Add the beans and the stock, and cook at a fast simmer over moderate heat with frequent stirring for 20 minutes. Mash the beans with a potato masher. Add the spinach, return to a simmer with stirring for another 8 minutes. Adjust seasoning. Serves 3 to 4. Pair with crusty bread or hot biscuits, for a complete meal. 

Hummus

Developed February, 2016. This tasty spread of chickpeas and sesame has nourished millions over the millennia. Those two foodstuffs were among the earliest crops raised by early people of the Fertile Crescent, and remain tasty, nourishing, and versatile food over wide parts of the globe to the present day.

8 oz dry chickpeas
1/2 t baking soda
2 garlic cloves, crushed
1/4 c tahini (sesame paste)
1/3 c lemon juice
1 t ground cumin
1⁄2 t salt
1/4 c extra virgin olive oil

Rinse the dry chickpeas in a colander, transfer to a bowl, cover with water, add baking soda, and soak for 10 to 12 hours, stirring occasionally. Rinse well, drain, transfer to a three-quart saucepan, cover with water, bring to a fast simmer. Cook gently, covered, for 90 minutes, stirring occasionally. Check for doneness by squeezing a pea. If it breaks easily and is not gritty, they are done. Drain, reserving the cooking liquid and transfer peas to a food processor. Add sufficient liquid to blend. Blend until smooth, about four minutes on low speed. Add salt, garlic, tahini, cumin, and lemon juice with the processor running on low speed. Increase speed to high, and blend until creamy, adding cooking liquid as needed. Adjust the seasoning, and stir in the oil. As the hummus it cools, it will thicken, so aim for the runny side while it’s warm. Store tightly covered in the refrigerator. Yields about 28 ounces.

Shrimp Egg Foo Yung

Recorded January 2, 2015. Prepared many times over the decades for family. Virtually carbohydrate free, rich in fiber, vitamins and minerals, and protein.

vegetable oil
6 oz (150 g) Napa cabbage, shredded crosswise
6 oz (150 g) mung bean sprouts, rinsed and drained
6 oz (150 g) yellow onion, thinly sliced through poles
6 oz (150 g) raw shrimp, shelled, and cut into bite-sized pieces
8 eggs
1 t sugar
2 t salt, divided
1 t sesame oil
1 T soy sauce
1 t fish sauce

In a round bottom wok over medium heat, heat a tablespoon of oil until hot but not smoking. Add the onions, season with a teaspoon of salt, and cook covered over moderate heat for three minutes. Add the cabbage, and continue cooking for two minutes more. Stir in the bean sprouts. Cook for a minute and mix in the shrimp meat. When lightly cooked, transfer the mixture to a shallow bowl to cool. In a large bowl, whisk the eggs until frothy. Stir in the seasonings. When cool, fold the vegetable-shrimp mixture into the eggs.

To make an omelet, heat a tablespoon of oil in the wok until sizzling hot. Ladle in a half-cup of the egg mixture. The eggs should puff up. Lower heat to medium and cover. After about two minutes, gently turn the omelet, and cook the other side for a minute. Repeat the process. Makes 8 omelets. Serve with Egg Foo Yung Sauce with white rice on the side. 

Black Bean Dip and Spread

Prepared October 21, 2013.

1 15-oz can prepared seasoned black beans (Bush Seasoned Recipe™ is good)
1 T dry minced onion
1 t ground cumin
1/8 t granulated garlic

Heat the beans over medium heat in a small sauce pan. When bubbling, mash well with a potato masher. Mix in the seasonings. Off heat, puree with an immersion blender until smooth. Serve warm, as a spread on a burrito, or as a dip for nachos or veggie sticks.   
Variations: Mix in a few tablespoons of crema, sour cream, or salsa after preparation.

Butter Bean and Barley Soup

Developed June 2, 2013. Recorded June 12, 2013. Lima beans and barley bring solid nourishment and savory taste. They form the basis for this rich, hearty, and healthful dish.

1 lb fresh or frozen shelled butter beans (baby lima beans)
2 qt water
2 t salt
4 medium carrots, cleaned and cut into 1/4 inch rounds
2 ribs celery, diced
1 c yellow onion, diced
1 t garlic
1 leek, white parts, cleaned and coarsely chopped
4 oz mushrooms, diced
1 c cooked cauliflower, cut into small florets
3 oz roast beef, shredded
6 oz cooked chicken dark meat, diced
1/3 c old-fashioned pearl barley (not quick)
1/4 c parsley, chopped
4 green onions, chopped  (optional garnish)

Seasonings

1 T porcini mushroom powder
1 T beef stock concentrate
1 t fish sauce
1 T soy sauce

In a four-quart pot, bring the water, salt, and butter beans to a boil. Cover and cook at a fast simmer for 30 minutes. Add the carrots, onions, garlic, leeks, mushrooms, celery, beef, chicken, barley, and the seasonings. Add more water if needed. Continue simmering about 30 minutes until the barley is cooked and the carrots are tender. Garnish each serving the green onions or more chopped parsley. Serves 8. Suggestion: Salt and Pepper Biscuits make a satisfying side.

Quick and Easy Pinto Beans and Rice

Devised and first prepared May 27, 2012.

3/4 c medium-grain Mexican rice
1 t salt
3/4 c water
1 20-oz can charro beans (La Costeña™ is good)
3 T olive oil, divided

In a tall microwavable container add the rice, salt, and 1 T of oil. Mix, cover loosely, and heat on high (1250W) for 1 minute. Add the water and the entire can of beans. Stir to combine, cover, and microwave on high until mixtures boils and most water is absorbed, about 10 minutes. Stir, cook loosely covered on #3 power for 15 minutes. Drizzle on the remaining olive oil and gently combine. Serves 6.

White Bean Salad

Developed July 2, 2006.

2 15-1/2 to 19 oz cans cannellini beans (white kidney beans), rinsed and drained
1/3 c red bell pepper, finely diced
1/3 c red onion, finely diced
about 1/3 c extra virgin olive oil
about 2 T wine vinegar
about 2 T lemon juice
1/4 t granulated garlic
1 t ground cumin
2 T cilantro, finely chopped
2 T parsley, finely chopped
salt and pepper to taste

Combine beans and vegetables in a bowl, turning gently. Pour on oil and vinegar and add seasonings. Turn again. Taste to correct seasoning. Chill. Serve on a bed of crisp lettuce. Serves 6 to 8 as part of a mezze platter.

Beef, Bean, & Barley Soup

Prepared May 5, 2011. It was mighty comforting on a cold day in May. A meal in a bowl. soup Improves with time. Up to a point, like the rest of us.
 
Stock

3 lbs beef marrow bones
2 T canola oil
8 oz white mushrooms, sliced
2 c carrots, cut in large dice
2 c yellow onions, coarsely chopped
2 large cloves of garlic, thinly sliced
1-1/2 oz tomato paste
12 oz skirt steak, flank steak, or beef plate, cut in 1/2 inch dice
3/4 cup dry red wine

Soup

1 14 oz can beef broth
4 c hot water
1/2 c dry navy beans, soaked overnight, drained, and rinsed
1 c ripe tomato, coarsely chopped
2 T mushroom powder
2 bay leaves
1/2 c pearl barley
2 T lemon or lime juice
salt and pepper, to taste

Heat a heavy dutch oven over medium heat, add the oil, and the bones. Slowly brown the bones, turning frequently to color all sides. Add the mushrooms, and brown lightly. Add the carrots, and cook until lightly browned. Add the onions and garlic, and cook a few minutes. Make room in the pan, and add the tomato paste. Cook it a few minutes. Mix in the beef, trimmed of fat and membranes, and continue cooking until lightly browned. Add the wine, and cook until almost evaporated. Add the water, broth, tomatoes, beans, and bay leaves. Heat to a fast simmer, cover, and cook 2 hours. Add the barley, cook until tender, remove bay leaves, and finish with citrus juice to brighten the flavor. Correct seasoning and serve. Serves 6.

Butter Beans

Prepared September 2, 2010

1 lb fresh butter beans (baby limas), soaked, rinsed and picked over
1/4 lb smoked ham
2 T dry chopped onion
1 t salt
1/2 t freshly-ground black pepper
1/2 t sugar
dash or two of Louisiana hot sauce
2 c water

Bring to a boil all ingredients except for beans in a small sauce pan. Reduce heat and simmer 5 minutes to form a quick meat stock. Add the drained beans to the pot and continue to simmer uncovered for about 2 hours, replacing water as needed, until beans are tender and creamy. Mash some of the beans with the back of a spoon to form a thick sauce.

Beans and Greens

Beans and Greens at Their Wurst

Developed from an Internet consensus. Prepared with chard, February 14, 2009; prepared with escarole, February 22, 2009. A Family Favorite.

3 T olive oil, divided
large head escarole, or
large bunch Swiss chard
salt and pepper to taste
1/4 t crushed red pepper flakes
1 large clove garlic, sliced thinly
2 (15-1/2 oz) cans cannellini (white kidney) beans, undrained
2 T chopped fresh parsley

In a saucepan, heat a 1 T of olive oil over medium heat. Stir in garlic. When fragrant, stir in beans with juices, and simmer until creamy, about 10 minutes. Keep covered off heat. 
To prepare chard, soak and rinse to remove any soil. Drain well. Trim and discard tough ends, cut off stems and slice into half-inch pieces. Slice leaves in half lengthwise and then into 1.5 inch-wide strips crosswise. Escarole: cut head in half lengthwise and then crosswise into 1.5 inch-wide strips. While beans are cooking, heat 2 T olive oil in a heavy 12-inch skillet over medium heat. Toss in chard stems, turning to coat with oil, and saute 1 to 2 minutes. Add the chard leaf pieces. For escarole, add all at the same time. Season the greens with salt, pepper, and crushed red pepper flakes. Cook, turning occasionally with tongs, until tender (about 5 minutes for escarole, 10 minutes for chard). When tender, stir greens and parsley into beans; simmer about 10 minutes more. Cover, and hold 10 minutes for flavors to mature and to thicken. Drizzle a little olive oil over each serving. 
Pairs nicely with a crisply-fried breaded pork chop, grilled baby-back ribs, or beer-braised sausage. For a vegan or vegetarian meal, substitute a crusty bread (e.g., Tuscan or baguette) or freshly-baked biscuits and butter.  Serves 4 to 6.

Three Bean Chili

First prepared December 25, 2009. A Family Favorite and SIGNATURE DISH. A few things distinguish the recipe: Use of three beans, the high meat content, large meat pieces, and low tomato content. Looks pretty, is delicious, and packs a wallop nutritionally.

1 T vegetable oil
2 lbs (950 g)lean ground beef 
2 c (400 g) yellow onions, coarsely diced
2 large garlic cloves, thinly sliced
2 T ground cumin
1 t Mexican oregano
1/4 t (or more) crushed red pepper flakes
2 T tomato paste
1/2 c dry red wine
1 can each (15 to 19 oz) black, pinto, and cannellini beans, undrained
1 7-oz can chopped green chilies (Ortega™ is good)
1 can (10 oz) diced tomatoes with green chilies
about 1 c tomato juice (or water) as needed to thin
salt and pepper to taste

Heat the oil over medium-high heat until it shimmers in a heavy dutch oven. Brown meat, about 8 minutes. Cut it into 1/2 inch lumps as it cooks. Add the onions and garlic. Cook until clear but not brown. Add the herbs and tomato paste, and lightly cook them. Add the wine and reduce until evaporated. Add the tomatoes, chilies, and beans, scrapping the bottom of the pan to release the brown bits. Add the juice (or water) to adjust the thickness. Simmer covered for two hours, gently stirring every 1/2 hour or so. Season to taste. We like some heat but add more red pepper flakes if you prefer hotter. Yields 6 to 8 servings, over steamed rice or boiled spaghetti.
Toppings: finely-chopped sweet or red onion, shredded cheese, sour cream, Louisiana hot sauce, and tomato salsa all step up the taste.

Green Beans Braised in Tarragon and Butter

[Recorded November 2, 2009; developed over a long time]

1/2 lb  haricot vert, if available, or nice young green beans
kosher salt
2 t unsalted butter
1/2 t dry tarragon, rubbed fine

Pinch off the stem end of each bean, but keep them whole if possible. [Hint: Hold a bunch of beans together in one hand, and pinch the stems off with the other.] 

Bring a half-inch of lightly-salted water to a boil in a saute pan and drop the beans. Cover, and boil slowly until almost tender, about 6 to 8 minutes (see RANT).
 
Drain into a colander and cover to keep warm. Dry the pan, and return it to medium-high heat. When sizzling hot, add the butter and coat the pan with it. After about a minute, a nutty buttery aroma will become apparent. Pure deliciousness. 

Drop the beans, coat with the butter, and salt. Handle with tongs. Add the tarragon, saute a few minutes until sizzling. Plate. Deglaze pan with a tablespoon of lemon juice, white wine, water or stock. When fluid is mostly gone, pour the butter-tarragon sauce over the beans, and serve. Dyno-mite.

Serves 2 to 3 as a side, or 1 bean freak
 
RANT:
Don’t make the widespread culinary mistake of grossly undercooking vegetables. Because the nutrients within the plant’s cells can’t escape the cell wall (remember, people can’t digest cellulose), some of the potential food value (and flavor) will be unavailable. Reducing raw foods to a liquified puree (yuck) in a “juicer” will free the nutrients, as Jack LaLanne proves nightly on his infomercials, but except for carrots, it's not a major home appliance. After all, how much liquified orange peel are you prepared to drink?