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Thursday, Apr. 08, 2010 - 10:29 p.m.

Refried Beans Excellence
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But if you want some bean action..
select kidney beans by sub species..
the smaller brighter red ones
cost more and are harder to find than the larger duller red variety
but they are well worth it=
don't be cheap, be efficient so search out& pay for the best red kidney beans

use a good steel pot
with a tight fitting lid-
if you don';t have one, get one

You are cooking more beans here than you can possible use ion one meal..
so freeze 1/3 of the surplus for later, also marinate 1/3 in oil and vinegar/lemon juice with slivered onu[ions and slivered veggies..salt and pepper or spice to taste
let that pickle in the fridge for at least 48 hrs, this is high protein bean salad to take for lunch or just eat at will. You swill still have 1/3 of the cooked beans for a large meal--

COOK A LOT OF BEANS ALL AT ONCE..


1_ soak 3 cups dried red kidney beans 12 hrs, discard coloured water
rinse the K beans well- beans should swell 3 X their size

2_ cover soaked swollen beans with 3 cm fresh cold water
bring to a boil in a large pot- do not salt water - do _not stirr

3- as water heats towards boiling note a a little white scum forming on surface. carefully remove this white scum. this is water soluable nitrogenous albumin, a protein - the source of bean farts . discard. Get it all

4_as soon as beans reach boiling point, let boil for three- five minutes, get all the bean scum thats left then reduce heat and put lid on pot. Simmer on low for 40 min.

5_ check progress of beans every 15 min til they are still slightly firm..

6_ cut heat..drain water away and return water free beans to stove top .. keep lid on.. let sit an additional 20- 40 min. latent heat in bean mass will finish cooking, and they will finish slightly dry- ideal eating texture guaranteed.

now the 1/3 of the warm beans
for this meal:

A_ add a little water to them and blend them into a thick smooth paste in blender. Always add water to beans so its a thin slurry or risk burning out your blender motor

B_ preheat a deep iron fry pan or heavy sauce pan with a an oz of veg oil. when oil is hot, add 2 rbsps of ground cumin and ground pepper and some salt to the hot oil.. flavour moves easily into hot oil, not readily into bean mass..

C_ add the bean slurry to the hot oil

D_ add a large slivvered onion & a large carrot crated fine to the mixture. stirr it in

E_with pan on med hotm keep moving mixture around, so that th bottom surface of the bean mass reacts to the direct heat of the hot pan bottom and the bean sugars caramalise. keep moving the mass around with a big spoon to constantly change the bean mass surface to the bottom of the hot pan This refrying/ caramalizing proceess should take about 20 min.-

F_if mixture gets too dry just add more water/ You will note golden crust pieces surfacing from below as you flip the bean mass when its nearly done, It smells wonderful and not at all beany.

G_when the onions go transparent so you can't see them anymore and the carrots
sort of disappear, they you are finished/ If any pieces burn, just dig them out and discard.

H_ a generous wad of this refried bean super mixture in a wrap or tortilla with hot sauce and shredded lettuce or whatever you want is a completely satisfying meal. You won't be hungry at all for several hours. Its good hot or cold. Any extra you make stores well in freezer or fridge.. make a lot at once and use it up later. You will be glad you did.. refried beans make a great dip or sandwich filling..

If a kitchen relay team would make up an expanded volume of this recipe at a time they could feed many many people for a very few dollars a

Cost per meal unit: pennies
Advantage: local ingredients, high protein meal , fart free living
made in bulk and frozen then distributed in weighed portions to several households , a very easy delicious basic food for sharing,
Quick to assemble after its all refried en masse= reheat or use as is.

I have perfected this recipe after much trial and error
I can feed drop in company fast and easy.. everybody loves this stuff
Even people who don't like beans like this.

 

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