BEAN RECIPES: Chef Jeff's Spicy Beans ... Calico Beans ... Hummingbird Bean Soup

• Pork and bean chili

This easy pork and bean chili is ready in only 20 minutes. (Marice Cohn Band/Miami Herald/MCT)
• Black bean and chicken chili

Black bean and chicken chili can warm up a winter day. (Juli Leonard/Raleigh News & Observer/MCT)
• Turkey chili

This hearty turkey chili served at the Coast restaurant in Santa Monica, California, can be made at home. (Glenn Koenig/Los Angeles Times/MCT)
• Hummingbird bean soup

Hummingbird bean soup has an unusual name but contains ground beef and kidney beans. (Bob Fila/Chicago Tribune/KRT)
• Chili mole

CD's chili mole is a tasty alternative as you prepare meatless meals for Lent. (Johnny Andrews/St. Louis Post-Dispatch/MCT)
• Smokey white bean chili with pork

The chili's smoky flavor comes from the Spanish paprika called pimenton, which makes the stew taste as if it cooked for hours. (Bill Hogan/ Chicago Tribune/MCT)

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Chef Jeff’s Spicy Beans

1 14½-ounce can dark kidney beans

1 14½-ounce can chili beans

1 14½-ounce can white soybeans

¼ cup textured vegetable protein (optional)

1 tablespoon olive oil

1 onion, diced

1 stalk celery, diced

2 cloves garlic, diced

1 cup ketchup

2 cups water

4 tablespoons brown sugar

4 tablespoons Worchestershire sauce

4 tablespoon vinegar

1 tablespoon Tabasco sauce

1 green bell pepper, chopped

1 Anaheim pepper, chopped (optional)

¼ teaspooon cayenne pepper (optional)

Salt and pepper to taste

Saute onion, celery and garlic in olive oil. When they become translucent, add remaining ingredients and simmer for 1 hour or until mixture thickens.

Note: Can be served over rice or eaten alone.

Calico Beans

4 ounces bacon, diced

1 pound lean ground beef (90 percent lean)

½ cup chopped onion

1 21-ounce can pork and beans

1 16-ounce can kidney beans, rinsed and drained

1 16-ounce can butter (lima) beans, rinsed and drained

½ cup packed brown sugar

½ cup ketchup

1 tablespoon cider vinegar

1 teaspoon prepared mustard

1 teaspoon salt

In a large skillet, cook bacon over medium heat until crisp. Remove to paper towels to drain. Discard drippings.

In the same skillet, cook beef and onion over medium heat until the meat is no longer pink; drain. Combine the beef mixture, bacon, beans, brown sugar, ketchup, vinegar, mustard and salt. Spoon into a greased 2-quart baking dish.

Bake, uncovered, at 325 degrees for 45 to 60 minutes or until the beans are as thick as desired. Recipe can be easily doubled for a larger group.

Yield: Serves 10.

Approximate nutritional analysis per serving: 304 calories, 9 g fat (3 g saturated fat), 32 mg cholesterol, 1,015 mg sodium, 39 g carbohydrate, 7 g fiber, 20 g protein.

Source: Taste of Home.

Hummingbird Bean Soup

1 tablespoon vegetable oil

1 pound ground beef

1½ teaspoons chili powder

½ teaspoon allspice

¼ teaspoon freshly ground pepper

2 14½ ounce cans beef broth

1 15 ounce can red kidney beans, drained

¼ cup shredded Cheddar cheese

Heat oil in large saucepan over medium-high heat; cook ground beef, stirring occasionally, until brown, about 5 minutes. Drain fat, if you like. Add chili powder, allspice and black pepper; cook, stirring, 1 minute.

Add broth and half of the kidney beans to the saucepan; heat to a boil over medium-high heat.

Meanwhile, puree the remaining beans in a blender or food processor; stir into the soup. Heat to a boil; reduce heat to simmer. Simmer 20 minutes. Garnish with shredded cheese.

Yield: Serves 3.

Approximate nutritional analysis per serving: 489 calories, 51 percent of calories from fat, 27 grams fat (10 grams saturated), 98 milligrams cholesterol, 23 grams carbohydrates, 36 grams protein, 1,537 milligrams sodium, 9 grams fiber

Smokey White Bean Chili with Pork

1 pound ground pork

3 cloves garlic, minced

1 onion, chopped

1 tablespoon ground cumin

2 teaspoons sweet smoked Spanish paprika

½ teaspoon each: chili powder, salt

Freshly ground pepper

¼ cup red wine

1 14 ounce can diced tomatoes

2 14½ ounce cans cannellini beans, drained, rinsed

½ cup chopped cilantro

Sour cream, lime wedges

Heat a Dutch oven over medium heat; add pork. Brown the meat, breaking up into pieces, until no longer pink, about 5 minutes. Remove meat with slotted spoon to a bowl. Reduce heat to low; add garlic and onion. Cook, stirring, until onion wilts, about 3 minutes. Add the cumin, paprika, chili powder, salt and pepper to taste. Cook, stirring, 1 minute.

Pour in wine, stirring up browned bits; cook 5 minutes. Add cooked meat, tomatoes and beans; cover. Cook over medium-low heat, stirring occasionally, 15 minutes. Season to taste. Serve in large bowls topped with cilantro and a spoonful of sour cream. Serve lime wedges on the side.

Yield: Serves 6.

Approximate nutritional analysis per serving: 304 calories, 34 percent of calories from fat, 11 grams fat (4 grams saturated), 50 milligrams cholesterol, 27 grams carbohydrates, 23 grams protein, 730 milligrams sodium, 8 grams fiber

Mexican Pork and Bean Chili

2 teaspoons olive oil

½ pound pork tenderloin, cut into ½ -inch cubes (about 1 cup)

1 cup frozen diced/chopped onion

1½ cups frozen diced/chopped green bell pepper

1 cup rinsed and drained canned low-sodium red kidney beans

2 cups canned low-sodium chopped tomatoes

½ cup frozen or drained canned corn

2 tablespoons chili powder

2 teaspoons ground cumin

Salt and freshly ground pepper

½ cup reduced fat sour cream

½ cup chopped fresh cilantro

Heat oil in a large nonstick skillet over high-heat. Saute the pork, onion and bell pepper 5 minutes, tossing to brown meat on all sides. Add beans, tomatoes, corn, chili powder and ground cumin. Lower heat to medium, cover with a lid and simmer 15 minutes. Add salt and pepper to taste.

Serve chili in large bowls with brown rice, with sour cream and cilantro on the side.

Yield: Serves 2.

Approximate nutritional analysis per serving: 466 calories, 27 percent of calories from fat, 14.1 grams fat (2.3 grams saturated, 6.6 grams monounsaturated), 76 milligrams cholesterol, 36.8 grams protein, 54.9 grams carbohydrates, 15.9 grams fiber, 1197 mg sodium.

Black Bean and Chicken Chili

1 tablespoon canola oil

¾ cup chopped onion

2 cloves minced garlic

2 to 3 tablespoons chili powder

1 tablespoon dried oregano

2 teaspoons cumin

¼ teaspoon salt

3 cups chopped or shredded cooked chicken

1 28-ounce can diced fire-roasted tomatoes

2 cups fat-free chicken broth

1 10-ounce package frozen corn, thawed

2 15-ounce cans black beans, rinsed

Shredded 50-percent-reduced-fat sharp cheese

Fat-free sour cream

Heat oil in a large nonstick skillet or Dutch oven on medium heat. Add onion, garlic, chili powder, oregano, cumin and salt. Cook 4 minutes or until vegetables are softened.

Stir in chicken, tomatoes with liquid and broth. Simmer, uncovered, for 15 minutes.

Stir in corn and beans; cook 5 to 10 minutes or until slightly thickened. Garnish with cheese and sour cream if desired.

Note: If the chili becomes too thick, add extra broth or water to desired consistency.

Yield: Serves 8.

Approximate nutritional analysis per serving: 267 calories, 23 grams protein, 31 grams carbohydrates, 7 grams fat (1.1 grams saturated), 21 percent of calories from fat, 40 milligrams cholesterol, 9 grams fiber, 736 milligrams sodium.

Turkey Chili

1 dried guajillo pepper

½ cup boiling water

1 chipotle pepper (canned and packed in adobo sauce)

2 28-ounce cans whole tomatoes

4 teaspoons tomato paste

1 tablespoon oil

1 pound ground turkey

1½ cups diced onion

1 poblano chile, roasted, peeled and finely diced

3 cloves garlic, minced

3 tablespoons plus 1 teaspoon chile powder

½ teaspoon red pepper flakes

2½ teaspoons paprika

1 teaspoon cayenne

1 teaspoon garlic powder

1 teaspoon onion powder

1 small bay leaf

1 cup tomato soup

Salt

3 15-ounce cans kidney beans, drained and rinsed

2 15-ounce cans pink (or pinto or cranberry beans), drained and rinsed

Pepper

In a dry skillet heated over high heat, toast the guajillo chili on both sides until darkened and fragrant, about 2 minutes. Remove from heat and place the chili in a small bowl. Pour over the boiling water and keep the chili submerged until it rehydrates and is softened, 10 to 15 minutes.

Pour the chili and water into a blender, along with the chipotle pepper, canned whole tomatoes and tomato paste. Puree the mixture (this might need to be done in 2 batches). Set the pureed chilies and tomatoes aside.

In a 6-quart heavy-bottom pot or Dutch oven, heat the oil over medium-high heat. Add the turkey and cook, stirring frequently, until the turkey is fully cooked, about 10 minutes. Remove the turkey and set aside. Drain the fat, leaving about 1 tablespoon in the pan (the rest can be discarded).

4. To the same pan, stir in the diced onion and poblano chili, and cook until the onion is translucent, 6 to 8 minutes, stirring frequently. Stir in the garlic and continue to cook until the garlic is aromatic, about 1 minute.

5. Stir in the chili powder, red pepper flakes, paprika, cayenne, garlic and onion powders and bay leaf. Continue to stir until the spices are aromatic, about 1 minute. Stir in the tomato soup, scraping the bottom of the pan to dislodge any flavoring. Stir the ground turkey back in, then stir in the pureed tomato and chili mixture. Season with 1 teaspoon salt.

Cook the chili at a very low simmer for about 2 hours to develop and marry the flavors. About 20 minutes before the chili is done, stir in the kidney and pink beans to warm through. Taste and adjust the seasonings and flavorings as desired.

Yield: Serves 12.

Approximate nutritional analysis per serving: 241 calories, 16 grams protein, 33 grams carbohydrates, 10 grams fiber, 6 grams fat (1 gram saturated), 30 milligrams cholesterol; 7 grams sugar, 706 milligrams sodium.

Red Chili

6 large dried ancho chilies

6 cloves garlic, peeled

2 tablespoons chili powder

2 teaspoons cumin seed

1 teaspoon ground coriander

1½ teaspoons kosher salt

2 tablespoons honey

4 slices bacon, chopped

3 links spicy smoked sausage (such as andouille) cut into bite-size pieces

2 pounds boneless chuck roast, cut in 1-inch pieces

3 medium yellow onions, chopped

1 cup beer, such as an IPA or a Mexican lager

2 cans kidney beans, drained, rinsed

2 cans diced tomatoes with green chilies

1 cup beef broth

½ cup strong black coffee

Soak ancho chilies in enough boiling water to cover them, at least 30 minutes, up to 4 hours; drain, reserving 1 cup soaking liquid. Place chilies, reserved soaking liquid, garlic, chili powder, cumin, coriander, salt and honey in a blender; blend until smooth.

Cook bacon in a large skillet until crispy and fat is rendered; transfer to paper towel-lined plate to drain. Add sausages to skillet; cook until edges are slightly crispy. Transfer to plate to drain; discard all but 1 tablespoon fat from skillet.

Add beef to skillet in batches; cook, turning, until browned on all sides. Transfer to a slow cooker along with sausages and bacon. Cook onions in the skillet in batches until tender; transfer to slow cooker. Pour beer into the skillet; heat over medium-high heat, stirring up any brown bits. Add to the slow cooker along with chili puree, beans, tomatoes, broth and coffee. Cook on low until beef is falling-apart tender. (Alternately, use a Dutch oven, as before.)

Try it with: sharp Cheddar cheese, raw chopped onion, chopped avocado

Yield: Serves 8 to 10.

Veggie Chili

2 tablespoons olive oil

2 onions, chopped

1 jalapeno, chopped

3 ½ cups butternut squash, cut into 2-inch pieces

3 cloves garlic, minced

1 can cannellini beans, drained, rinsed

2 cans black beans, drained, rinsed

2 cups vegetable broth or water

1 can tomatoes with green chilies

2 large poblano chilies, roasted, diced

2 teaspoons cumin

1 teaspoon oregano

1 tablespoon chili powder

½ teaspoon salt

Freshly ground pepper

6 leaves kale, sliced in ribbons

6 leaves Swiss chard, sliced in ribbons

3 tablespoons fresh lime juice

Fresh cilantro, chopped

Heat olive oil in a heavy, deep pot. Add onions and jalapeno; cook until softened. Add squash; cook until barely starting to soften, 8 minutes. Add garlic; cook 1 minute. Add beans, broth, tomatoes, poblanos, cumin, oregano, chili powder, salt and pepper to taste.

Cook over low heat until squash is tender and flavors start to come together. Add greens and lime juice; cook until greens are wilted. Adjust seasoning; stir in fresh cilantro.

Try it with: hot sauce, sour cream or Mexican crema

Yield: Serves 8 to 10.

Chili Mole

1 pound dried black beans, picked over, rinsed and soaked

10 to 12 cups vegetable stock or broth (see note)

2 bay leaves

1 ancho (dried poblano) chili, stemmed

1 fresh jalapeño pepper, stemmed

Freshly ground black pepper

13 cup dark raisins

¼ cup olive oil

2 large onions, chopped

1 green bell pepper, stemmed, seeded and chopped

1 jalapeno pepper, stemmed and chopped (see note)

1 poblano pepper, stemmed, seeded and chopped

1 tablespoon cumin seeds

2 teaspoons coriander seeds (see note)

2 teaspoons ground cumin

2 teaspoons ground coriander

½ teaspoon dried oregano

¼ teaspoon ground red (cayenne) pepper or to taste

¼ teaspoon anise seed

18 teaspoon ground cinnamon

2 teaspoons sweet Hungarian paprika (see note)

1 tablespoon chili powder, preferably hot

Ground cloves

3 cloves garlic, coarsely chopped

1 15- to 16-ounce can chopped tomatoes

¼ cup tomato paste

1 to 2 ounces unsweetened chocolate, diced

2 tablespoons creamy peanut butter, preferably natural

1 tablespoon tahini or 2 tablespoons freshly toasted sesame seeds

1 chipotle chilI in adobo, stemmed

2 teaspoons adobo sauce

Salt

1 teaspoon to 1 tablespoon agave syrup or honey (optional)

Cook the beans. Drain soaked beans and rinse well. Place in a large, heavy pot; add enough stock to cover them by 1½ inches. Add bay leaves, ancho chile, whole stemmed jalapeNo and a generous grinding of black pepper to taste.

Bring to a boil, then reduce to a simmer and cook, covered, for 1 hour. Add the raisins. Continue cooking until the beans are nearly tender and the raisins have more or less disintegrated, 30 to 60 minutes longer.

About 20 minutes or so before the beans are done, spray a large, heavy skillet with nonstick cooking spray. Place it over medium heat, add olive oil and, when it’s hot, onions. Saute onions until they start to soften, 3 to 4 minutes.

Stir in bell pepper, chopped jalapeño and poblano; saute for 2 minutes. Add the cumin seeds, coriander seeds, ground cumin, ground coriander, oregano, cayenne, anise seed, cinnamon, paprika, chili powder and a tiny pinch of cloves. Reduce the heat slightly and cook, stirring constantly, for 1 to 2 minutes. Add garlic and cook, stirring, until it just becomes fragrant, about 30 seconds. Remove from the heat.

Scrape the sauteed ingredients into the simmering beans. Deglaze the saute pot with a little bean stock, stirring to loosen any browned bits from the bottom of the pan. Return this liquid to the beans.

6. Add the tomatoes and their juice and the tomato paste to the bean pot and stir well. Simmer for another 10 minutes, then maintain at a simmer while you continue with the recipe.

Place chocolate, peanut butter, tahini, chipotle and adobo sauce in a food processor or blender. Add a generous ladleful of the simmering beans (including the whole ancho and jalapeno, if you can find them) and process to make a thick, highly seasoned paste.

Scrape the paste into the bean pot, turn the heat down as low as possible and add a generous portion of salt to taste. Simmer slowly, partially covered, until the seasonings are well blended, about 20 minutes longer.

Just before serving, pick out the bay leaves. If desired, mash a couple of ladlefuls of the beans against the sides of the pot to thicken the chili. Taste for seasonings and adjust if necessary, adding agave syrup or honey if more sweetness is desired. Serve immediately or let come to room temperature, then refrigerate, covered, overnight and reheat very gently the next day.

Yield: Serves 10.

Approximate nutritional analysis per serving: 340 calories, 12 grams fat (2.5 grams saturated), no cholesterol, 14 grams protein, 48 grams carbohydrates, 12 grams sugar, 13 grams fiber, 915 milligrams sodium, 93 milligrams calcium.

Note: A 12-ounce bottle of beer can be substituted for 1½ cups of the stock. Seed the chopped jalapeno that’s used in the saute for a milder chili. If you don’t have coriander seeds, increase the amount of ground coriander to 3½ teaspoons. Substitute ½ teaspoon smoked paprika for ½ teaspoon of the sweet paprika, if desired.

Lemon and Ginger Spicy Beans

2 tablespoons roughly chopped fresh ginger

3 cloves garlic, roughly chopped

1 tablespoon mild vegetable oil, such as sunflower oil

1 large onion, thinly sliced

1 jalapeno or other fresh chili, seeded and finely chopped

¼ teaspoon ground red (cayenne) pepper

2 teaspoons ground cumin

1 teaspoon ground coriander

½ teaspoon ground turmeric

2 tablespoons lemon juice

13 cup chopped cilantro

3 14- to 15-ounce cans of beans, preferably three different types, drained and rinsed

Freshly ground black pepper

Salt (optional)

Place ginger, garlic and ¼ cup cold water in a blender; process until smooth.

Heat oil in a medium or large pan over medium heat. Add onion and chili and cook gently for 5 minutes or until softened. Add cayenne, cumin, coriander and turmeric; stir-fry for 1 minute.

Stir in the paste from the blender and cook for another minute. Add lemon juice, cilantro and ¾ cup water. Stir well and bring to a boil. Cover the pan tightly and cook for 5 minutes.

Add beans, stir gently and cook for 5 to 10 minutes, until heated through. Season with pepper to taste. Season with salt to taste if using low-sodium or no-sodium-added beans.

Yield: Serves 4.

Approximate nutritional analysis per serving: 300 calories, 6 grams fat (0.5 grams saturated), no cholesterol, 16 grams protein, 46 grams carbohydrates, 2 grams sugar, 16 grams fiber, 540 milligrams sodium, 115 milligrams calcium.

A pound of dried beans generally costs less than $1 and produces 6 cups of cooked beans, which is typically cheaper than buying three cans of the same beans. You can save money by cooking the dried beans and stockpiling their freezer with the meal staple.

Here’s how to do it:

• Remove any pebbles from a pound of dried beans, then place the beans in a large pot, covered with at least 3 inches of water.

• Soak the beans overnight.

• The next day, drain the bean and then rinse them and the pot with cold water. Put the beans back into the pot covered with 1 to 2 inches of cold water.

• Bring the beans to a boil and skim off any foam.

• Then lower the heat, partially cover and cook for 30 minutes or until the beans are done.

• Drain the beans then divide them into batches for freezing.

• Repeat this over several nights with different types of beans so you have them on hand for chili, baked beans, hummus and other dishes.

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