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1 cup chopped onion
1/2 cup chopped poblano chili or green bell pepper
1 jalapeño chili, chopped
2 cloves garlic, chopped
1 tablespoon olive oil
2 cans (15 ounces each) Pinto or Black beans or 3 cups cooked dry-packaged Pinto or Black beans, rinsed, drained
1/2 cup beer or water
1/4 cup sliced softened sun-dried tomatoes
1/4 cup packed light brown sugar
1 teaspoon ground cumin
1/2 teaspoon dried thyme leaves
1 bay leaf
1/2 teaspoon salt

1. Sauté onion, chilies and garlic in oil in large skillet until tender, about 8 minutes.
2. Combine onion mixture and remaining ingredients in 1 1/2-quart casserole. Bake at 350°F., covered, for 30 minutes.
3. Uncover and bake 15 to 20 minutes, or until liquid is nearly absorbed.

Makes 4 servings (about 1 cup each).

NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Nutrient Information Per serving:Per serving: Calories 314; Fat 5g; % Calories from Fat 15; Potassium 826mg; Carbohydrate 55g; Folate 147mcg; Sodium 809mg; Calcium 132mg; Protein 12g; Dietary Fiber 12g; Cholesterol 0mg

TIPS:

Soaking Dry-Packaged Beans:

Before cooking, soak dry-packaged beans to help soften and return moisture to the beans and reduce cooking time. Most beans will rehydrate to triple their dry size, so be sure to start with a large enough pot.

Preferred Hot Soak and Quick Soak Methods -- Hot soaking helps dissolve some of the gas-causing substances, making the beans easier to digest. For each pound beans, add 10 cups hot water; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least one hour (Quick Soak), or up to 4 hours (Hot Soak).

Traditional Overnight Soak -- For each pound (2 cups) dry-packaged beans, add 10 cups cold water and let soak overnight, or at least 8 hours.

Cooking Dry-Packaged Beans:

• Drain soaking water and rinse beans; cook in fresh water. In general, beans take 30 minutes to 2 hours to cook depending on variety. Check bean packaging for specific cooking times and instructions.
• Spice up beans while they cook. Seasonings such as garlic, onion, oregano, parsley or thyme can be added to the pot while beans are cooking. Add acidic ingredients, such as tomatoes, vinegar, wine or citrus juices, only at end of cooking, when the beans are tender.
• Add salt only after beans are cooked to tender. If added before, salt may cause bean skins to become impermeable, halting the tenderizing process.
• To test for doneness, bite-taste a few beans. They should be tender, but not overcooked. When cooling, keep beans in cooking liquid to prevent them from drying out.

Recipe provided courtesy of The Bean Education & Awareness Network.