Cream of Chicken Soup, Black Bean Brownies

Erik, Ian with his silly fake grin, and Kyle at Mom & Dad's cabin

December 2010 

Wish we had a picture off our entire family at a favorite: Honkin' Huge Burritos—it's the "Keep Portland Weird" employees that make going there so fun. Our family likes beans. We reconstitute the church cannery's dehydrated refried beans and have burritos quite often. (And we did use some of the cannery beans at the cabin, Mom. They were yummy : ) Lately, I've been cooking dry beans in the crockpot. (for more on that, click here.) You can then freeze the cooked beans into the quantity that you use...like the equivalent of a can, or whatever. I've also been grinding beans in our wheat grinder to make flours. (And popcorn into cornmeal too!) Here is a collection of recipes that allow for a healthy no fat no salt, protein substitute for the classic can of Cream of Chicken soup. If you scroll to the bottom, there is the recipe for Black Bean Brownies. They are good—really!

3 Minute White Bean Soup

1/2 c. white bean flour 

3 c. hot water 

1 T. chicken base or bouillon (or use 3 c. chicken broth in place of water) 

1/2 c. cooked cubed chicken (optional)

In a medium saucepan or 6 c. microwave bowl, whisk white bean flour into hot water and chicken bouillon, or use 3 c. chicken broth in place of water. Bring to a boil, stir well, then cook 2 more minutes over medium-low heat or microwave on high. Pour soup into blender and blend for 1 minute. If desired, add 1/2 c. cooked, cubed chicken after blending. For creamy sauce or gravy, follow recipe above, adding 1/4 c. additional water. Salt and pepper to taste. Makes 3 servings. 

(Bob's Red Mill)

CREAM OF CHICKEN SOUP (condensed)

Grind: 

4 T. of any white bean (lima, navy, etc.) to make 5 T. bean flour


Combine:

5 T. bean flour, 1 ¾ c. water , 4 t chicken bouillon into a saucepan

Cook: 

On stovetop at medium temperature until thick and delicious (whisk frequently). The soup should cook in 3 minutes! (this may be longer if your grinder makes a very coarse flour).

Use this with cooked veggies and or meat for a complete meal. You can also add this to recipes calling for cream of chicken soup cans (I have found this replaces a can plus the water or milk in recipes). 

(Rita Bingham Country Beans via foodstoragemadeeasy.net)

CREAM OF CHICKEN SOUP 

1 c. navy bean flour (lima beans or garbanzo beans will also work.)
4 c. water or milk 

1 T. chicken bouillon 

1/8 t. pepper
1/4 c. dehydrated onions or 1 small onion (optional)

Grind the dry beans in a wheat grinder. Usually, 3/4 c. of beans will make 1 c. of flour. Add the other dry ingredients to the bean flour. Stir 1/2 c. of water or milk into the bean flour until it is mixed then add the rest of the water or milk and heat it in a medium sized sauce pan, constantly stirring. As it reaches the boiling point it will thicken. Boil it for about a minute. If it gets too thick add a bit more water/milk until your soup thins down to what cream of chicken soup should be. If it lacks flavor, add a bit more chicken bouillon. Garnish with dry parsley flakes. Serves 4.
(waltonfeed.com)

REFRIED BLACK BEANS

Boil 2-1/2 c. water. Whisk in dry ingredients: 


3/4 c. pinto or black bean flour

pinch garlic powder (optional) 

1/2 - 3/4 t. salt

1/4 t. cumin

1/2 t. chili powder

Cook and stir for 1 minute. Reduce heat to medium/low. Cover pan and cook 4 minutes (stirring occasionally).

Black Bean Brownies

Makes 36 (3 per serving)

Hands-on time: 5 minutes
Total time: 30 minutes

1 can (15.5 ounces) black beans, drained (or use beans you've cooked and frozen ahead) and rinsed


4 large eggs


2 T. extra-virgin olive oil


1 teaspoon vanilla extract
1 cup granular sugar substitute
3 tablespoons unsweetened cocoa powder, preferably dark
1 teaspoon baking powder
1/4 teaspoon salt
36 small pecan halves or walnut pieces (about 1.5 ounces)


Heat the oven to 350°F. Lightly coat an 8" x 8" baking pan with cooking spray.

In a blender or food processor, combine the beans, eggs, oil, vanilla, sugar substitute, cocoa powder, baking powder, and salt. Process until smooth.

Scrape the batter into the pan and arrange the nuts in even rows, 6 across and 6 down. Bake for 25 to 30 minutes, until a toothpick inserted in the center comes out clean. Cut into 36 squares with a nut piece in the center of each.

Nutritional information 
Per brownie 
34 calories
2 g fat (0.4 g sat)
2 g carbohydrate
1 g protein
1 g fiber
66 mg sodium

 Lastly, I went to a cooking class is December by a local woman who does a lot of cooking from scratch, her garden, and without much measuring. I'd attended a class by her before. (Click here for her info.) Anyway, we did no sugar Christmas treats. They were great! There were mandarin oranges segments and Bosc pear slices, with one end dipped in butter then into a mix of freshly ground nutmeg and flax or coconut. (Scott and Ian made up the plate below...and liked it!) She also did Chocolate Goodies: grind equal parts raisins and walnuts, knead with cocoa. Pat into a little circle, press with chopped walnuts. Serve little wedges. Both were very tasty.

by Dee, wife of Barbara's son Scott