Bean Flour Dry Mix Recipes


~~~Including recipes for Instant Refried Beans Mix, Instant Black Bean Dip Dry Mix, Corn Bread with Pinto Bean Flour, and Black Bean Tortilla Dry Mix along with links to other recipes~~~

2015 was “The Year of the Bean” at Casa Colleen’s. I resolved to replace many meat dishes with beans. In addition, I found and adapted for my own use many recipes that others like Budget101 have put together. I made flavor adjustments to them and converted these into my now infamous convenience “Pantry Packs”. I have gathered a number of these recipes to help you do the same.

Bean flours are easy to make or you can use the pre-made bean flours that are becoming more prevalent in our increasingly gluten-free society. Whichever you use will work with these recipes.

I do like adding my bean flours to recipes with grains. According to my research, when paired with grains, especially corn, it makes a complete protein that is only available to your body when consumed together.

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Instant Refried Beans Mix

Makes approximately 4 pantry packs or batches

Bean flour can be used to make refried beans. This makes a pretty thick mixture, so add a little more water if you like them thinner. This inexpensive make ahead Refried Bean Mix recipe is very inexpensive and shelf stable. Use in burritos, nachos, dips, or any other dish where you would use a can of refried beans.

Ingredients
3 cups navy or pinto bean flour
2 tablespoons dried minced onion
2 teaspoons dried cumin
2 teaspoons cayenne red pepper powder
1/2 teaspoon salt
1/2 teaspoon pepper

Directions
Combine all ingredients and store in a vacuum-sealed quart-sized Mason jar or Food Saver-type bag.

To Make Refried Beans:

Ingredients
3/4 cup Refried Bean Mix
2 cups boiling water

Directions

  1. Add ingredients to a heavy saucepan or skillet and mix with a wire whisk until combined.
  2. Bring to boil, cover, reduce heat to low and simmer for 4-5 minutes or until thickened. Mixture will thicken more as it cools.
  3. Refried beans will remain thickened even when reheating. You can add salsa, shredded cheese, or chopped chili peppers for added flavor.

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Instant Black Bean Dip Dry Mix

Makes 1 pantry pack

Ingredients
3/4 cup black bean flour
1/2 teaspoon salt
1/2 teaspoon chili powder blend
1/4 teaspoon cumin

Combine all ingredients and store in a vacuum-sealed 1/2 pint-sized Mason jar (jelly jar) or Food Saver-type bag.

To make Black Bean Dip:

Makes 3 cups

Ingredients
1 packet black bean dip pantry pack
2-1/2 cups boiling water
1/2 cup salsa or picante sauce
Optional toppings:  grated cheese, chopped green onions, cilantro

Directions

  1. In a saucepan, whisk black bean dip pantry pack into hot water. Stir 1 minute while cooking over medium heat.
  2. Reduce heat to medium-low, cover saucepan and cook an additional 4 minutes, stirring occasionally.
  3. Add your favorite salsa or picante sauce and allow mixture to cool.
  4. Let mixture cool for 15 minutes if serving as a dip. May be topped with grated cheese, chopped green onions, and/or cilantro.

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Black Bean Tortillas

Makes 1 pantry pack

Ingredients
1/2 cup black bean flour
1/2 cup unbleached all-purpose white flour
3/4 teaspoon baking powder
1/4 teaspoon sea salt

Directions

  1. Combine all ingredients and store in a vacuum-sealed 1/2 pint-sized Mason jar (jelly jar) or Food Saver-type bag.
  2. Recipes can be doubled or tripled for larger family-sized pantry packs. Use appropriate sized containers to store.

 

To make Black Bean Tortillas:

Makes 6 tortilla rounds

Ingredients
1 Black Bean Tortilla Pantry Pack
1/2 cup warm water
1-1/2 tablespoons peanut or vegetable oil

Directions

  1. Combine Black Bean Tortilla Pantry Pack, water, and oil in a bowl.
  2. Turn out onto a lightly floured work surface and knead about 5 minutes, until elastic, adding more water if needed.
  3. Let dough rest 15 minutes before dividing into 6 equal portions, rolling into balls.
  4. On a lightly floured surface, flatten balls out into rounds until very thin.
  5. Preheat a 12″ nonstick skillet until hot (do not use oil).
  6. Place tortilla round in skillet and cook each tortilla one at a time until golden brown on each side.
  7. Keep completed tortillas in a warm oven until ready to serve.

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Corn Bread with Pinto Bean Flour

Makes one Pantry Pack

Ingredients
1 cup cornmeal
1/2 cup flour
1/2 cup pinto bean flour (or try another bean)
2 tablespoons honey granules or sugar
1 teaspoon salt
3 teaspoons baking powder

Combine all ingredients thoroughly and store in a vacuum-sealed pint-sized Mason jar or Food Saver-type bag.

To make Bean Corn Bread:

Makes 4-6 servings

Ingredients
Corn Bread Pantry Pack
1 cup hot milk
2 tablespoons peanut or vegetable oil
1 egg

Directions

  1. Mix the hot milk, oil, and Corn Bread Pantry Pack together in a bowl.
  2. Mix in the egg, stirring just until moist.
  3. Pour into a greased 9×9 pan or a medium cast iron frying pan that has been pre-heated and greased.
  4. Bake at 400 degrees for 18-20 minutes.

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Other recipes using bean flours you might enjoy:

Instant Hummus with Flavor Variations
3 Minute White Bean Soup
Garbanzo Bean Brownies
Chocolate Shortbread Cookies
Yogurt and Garbanzo Bean Flour Gravy

And more delicious bean recipes can be found here: Beans—Versatile, Easy, and Frugal!


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