Great Tasting, Low-Fat, Budget Friendly Comfort Food

Yep, that title definitely sums up good, old-fashioned Beans and Rice.

Growing up in Michigan, beans (pinto, navy, black, etc) rarely showed up at our house. If they did, it was in the form of baked beans. Then I moved to Texas where beans, usually pinto, are a staple. Not only in barbecue restaurants, but in many kitchens. Why? Because they're cheap. But, lo and behold, they're actually good for you. Low in fat (depending on how you cook them), loaded with fiber and they're a good source of lean protein. And everything you need to make them is probably in your pantry.

But how does one cook beans? Low and slow. Although, nowadays, you can cook them much quicker in an Instant Pot, which I've done once, but I wasn't pleased with the result, so that's a work-in-progress. That said, one of my favorite things about beans is that I can put them on to cook early in the day and, pretty much, ignore them until it's time to eat.

Now, a lot of people soak their beans. This is something I have never been able to remember to do. Probably because I don't plan that far ahead. So I use a quick-soak method. Simply put the dried beans in the bottom of a large Dutch oven and cover with an inch or so of water. I used a one pound bag of pinto beans.

Put on the stove over high heat until it begins to boil. Reduce heat to medium to medium-high and continue to boil for 10 minutes.

Remove from heat and drain in a colander. 

Return beans to pot and add:

• 1 medium to large onion, chopped
• 1-2 cloves of garlic, minced

Next, add 1 - 14 oz can diced tomatoes. If I have them, I like to use the variety with celery, onion and bell pepper added.

Pour in 2 - 32 oz containers low-sodium chicken broth. Or you can do one carton chicken broth and one vegetable broth. If you want to keep it vegetarian, use all vegetable broth. Cooking the beans in broth versus water and a ham hock keeps them low in fat, but still loaded with flavor.

Then add your seasonings:

• 1/2 - 1 Tablespoon salt (I know this seems like a lot, but as with most proteins, beans need extra salt)
• 1/2 Tablespoon ground black pepper
• 1/4 teaspoon chili powder
• 1/4 teaspoon cumin

Stir to combine.

Cook over high heat until mixture comes to a boil. Cover and reduce heat to low. You want them to cook at just above a simmer. Continue to cook 5 to 6 hours (or more, if you like) until beans are tender.

You can eat the beans alone, as a soup or serve them over cooked rice.

You can even add some smoked sausage.

This is one of my husband's favorite meals. And I like that I can make it in advance. So it's a win-win all around.

While I waiting for the rice to cook, I saw the most lovely sunset. Something we don't often get to see with all of the trees. But here it's illuminating the lake.

What's the weather doing in your part of the world? Were you hit by Harper? Are you buried under snow or ice? Wouldn't a steaming hot bowl of beans hit the spot?

Three-time Carol Award finalist, Mindy Obenhaus lives on a ranch in Texas with her husband, the youngest of her five children and two dogs. She's passionate about touching readers with Biblical truths in an entertaining, and sometimes adventurous, manner. When she’s not writing, she enjoys cooking and spending time with her grandchildren. Learn more at www.MindyObenhaus.com 

Waist not, want not for 2014.

As I type this, the wind is blowing, the temp is dropping and we aren't promised a lick of snow. The downside of being this far south. Power outages are imminent so I got up early to make sure I got my coffee fix and put my chicken carcass on to make broth. Coffee first helped me stand the sight. Not very pretty. But it is the beginning of soup and soup season.

I keep my chicken bones in the freezer until I am ready to make more broth. Somehow makes the process feel easier.

January's definitely the month of soup. Between needing to drop those holiday pounds, save some money, and battle the weather forecast, soup is the ticket.ManO and I are starting a new budget and insurance plan. I'm launching an etsy vintage shop in the coming months. And we are planning a trip to Ireland in the fall.  Hopefully my waist will be whittled along with my expenses.

So I'm headed to fridge instead of the grocery store. No way am I going outside, except to put the broth on the screened porch to cool down. Flash freeze if you will! So I looked in my fridge to see what I had for soup besides the broth. Fresh black peas with bits of ham, turnip greens, carrots, and celery. Sounds like the makings of soup to me.

I always have this fear that my Depression era grandparents would be appalled by the amount of wilted produce I throw away. I'm resolved to throw veggies in freezer bags for future meals rather than let them die from refrigerator dehydration.

I think my mother and my MIL would also like it if I whittle my waist down. They may not look it in these pictures but both these women had waists measuring in the lower 20 inches! Both got married in cold weather too. My granddaddy had to wrap my mother in a sheet to carry her in her velvet wedding dress through the ice and mud to the car and then the church.

Anyway, back to the soup! I just threw everything in the pot and cooked it for thirty minutes since everything had been precooked. Added a bit of hot sauce and voila! "Good luck" New Year' sides turn into a good-for-me meal.

 

I had enough to freeze for future winter lunches! Yay! 

What leftovers do YOU throw in the soup pot? Are you starting the new year with the resolve to lose wait or gain savings?