Welcome back to Bean Fest 2010, our ongoing celebration of the humble dried bean.
Last week we got a lot of great tips and hints in the comments. If you haven’t read those, I’d encourage you to take a peek. We also got a couple of recipes via email that we’re going to test out. Thanks, ya’ll! Again, if anyone has a favorite bean recipe, please send it this way ([email protected]).
One lesson to take away from last week is that beans do quite well in solar ovens, crockpots and the newer pressure cookers, and that if you eat a lot of beans, one of these devices would be a useful investment. I really wish I had any one of those items! We have a light, homemade solar cooker–as opposed to a more sturdy, enclosed solar oven–which is handy for grains, but really doesn’t have enough ooomph for consistent bean cooking. And we’re lacking in both space and money for new kitchen gadgets. So around here we’re stuck cooking beans on the stovetop. Seems everyone has their own bean cooking methodologies. This is mine, for what its worth:
- Pre-soak beans for about 8 hours. Oversoaking can lead to mushy beans.
- Rinse soaked beans and place in a heavy pot with 2 inches of water covering them. Simmer until done–however long that takes. Sometimes the bean gods are merciful, sometimes they are not. Never cook beans on a deadline. Cook them when you have plenty of time and other things to do around the kitchen.
- Don’t salt ’til they’re almost done, because salt toughens the skins.
There seems to be a split in camps between people who a) cook the beans first, unseasoned, then incorporate them into a dish, b) throw onions & etc. into the water with the beans and let it all boil together, and c) people who do a saute of the onions & etc. at the bottom of the pan before adding the beans. I don’t know if any of these methods are better than the others, and admit to doing all three.
This Week’s Recipe: Falafel
I was thinking that a lot of people are just plain intimidated by cooking dried beans, so perhaps it would be fun to start out with a bean recipe that allows you to just skip all that trauma. Back in the day, Erik and I would sometimes make falafel out of that powdery stuff you buy in bulk bins. It tended to be salty and dry, but it was quick food. We were amazed to discover how easy it is to make real falafel–and how good the result is. Unlike bulk bin stuff, this falafel is moist and light and tender.
The secret is that it is made with raw chickpeas. They are soaked and ground up–but not cooked. This gives the falafel great texture and fresh flavor. You should not substitute canned or cooked beans in this recipe. If you do, the balls won’t hold together very well. If you must use canned beans, you’ll need to add some bread or cracker crumbs, and possibly even an egg, to create a dough which will hold together.
The other thing about this recipe is that it is very, very flexible. I’d encourage you to adapt this any way you think best.
We make this in our food processor. If you don’t have one, I’d suspect it could be done in batches in a mortar. If you don’t have a mortar and pestle, then you’d have to come up with some way to squish the beans. Perhaps in a bag with a rolling pin? The greens and the rest could be minced and stirred into the bean mash.
(This quantity will make wraps for 4)
- Dried chickpeas (aka garbanzos), 1 cup
- Chopped greens/herbs: about 3 generous fistfuls. We usually use 2 handfuls of parsley and 1 handful of mint. But if we don’t have that, we improvise. Any flavorful green would work: mint, parsley, cilantro, chives, basil, flavorful wild potherbs, etc. Arugula works too, and even less flavorful greens, like spinach, will do in pinch.
- Garlic, 2 or more cloves
- Onion, about 1/2 of a reasonably sized onion, chopped (optional, could also be replaced with green onion)
- Salt, about a teaspoon
- Spices to taste. Here things get really individual. Spice as you please. We usually add about a teaspoon of cumin and a couple of big pinches of cayenne pepper.
Soak the beans for about 8 hours. You can put them out to soak at breakfast to make falafel for dinner. The one cup of beans will expand to 2 cups when soaked.
Toss the beans, garlic, onion, salt and spices into the food processor, along with a glug of olive oil. Whirl until you can’t see whole beans anymore. Add another glug of olive oil and all the greens. Let it whirl until the greens are cut down to speck size. The mix should be a pleasant spring green. Taste and add more salt or whatever you think necessary. Don’t mix it until it turns to smooth paste. Stop while it still has a little texture. Add olive oil to smooth it out, as necessary. When its done, it will be wet and light, but you should be able to easily roll the mix into balls.
At this point it would be fantastic if you could let the mix rest in the fridge for an hour or two for the flavors to blend and the mix to stiffen up, but you don’t have to.
Roll up a bunch of balls, or small patties, if you’re a patty person. We make balls that are smaller than golf balls. More like big gum balls. Or mountain state hail.
At this point you can deep fry or pan fry the balls. You could probably bake them, too, if you want to be righteously healthy, but we can’t advise you on time and temp.
We usually cook them via a method I call “half-assed deep frying.” Being somewhat too guilty minded (and cheap) to actually cook up a whole vat of hot oil and fry the falafel like a good falafel should be fried, I pour about a half inch of oil (I use grapeseed) into my littlest cast iron frying pan and heat that till it sizzles when I drop a bit of falafel mix into it. Then I put the balls in, about 5 or 6 at a time. The oil covers them about half way. When the bottoms are golden, I flip them and cook the other side. It doesn’t cost much oil. And while it doesn’t give that perfect crispness of true submersion deep frying, it tastes pretty darn good.
Serve your falafels wrapped in some sort of flat bread along with salad fixins, especially chopped tomatoes and onions. Good toppings include yogurt, tahini, hummus and baba ganoush.
Do you know how to make baba ganoush? Baba ganoush is eggplant spread, a close cousin to hummus, but lighter, and to my mind, better.
All you need is eggplant, garlic, tahini , olive oil and lemon.
Take one huge eggplant or a few smaller ones, prick a few holes in them so they don’t explode and put them in a 400-450 degree oven on a baking sheet for about 45 minutes, or until they wrinkle and go flat on the bottom. Then cut them down the middle and scoop out the flesh into a mixing bowl. The skins could go to chickens, worms or compost.
From here, you could mix everything in a food processor or blender, or just use a fork if you don’t mind a more stringy texture. Even if I use power tools, I try to keep the baba ganoush a little lumpy. Stir in tahini to taste. To me, that means that if I have 2 cups of eggplant goop, I’d probably add 1/4 cup of tahini.
Mince up your garlic fine and stir that in next. How much garlic depends on how much bite you want the baba to have. 1 clove minimum, much more theoretically. Add salt to taste, and pepper, or hot pepper, if you like. Add a swirl of olive oil to give it some richness. The finishing touch is fresh lemon juice, and it’s an absolute must. Try adding about half a lemon’s worth of juice, see how that tastes, and go from there.
Baba ganoush tastes best if its allowed to chill for a couple of hours before serving. It’s pretty easy to whip up a batch of falafel mix and baba ganoush at the same time, and then put it all in the fridge until dinner time. Then it only takes a few minutes to fry up the falafel, and you’re good to go.