IMPORTANT UPDATE: Use only dried white navy beans or Great Northern beans or split (white) urad dal for making white bean flour, or purchase bean flour made from only one of those varieties. (Chickpea flour is fine, too.)  

DO NOT use cannellini beans, red or white kidney beans, butter beans, broad beans or lima beans for making flour; nor should you use those 6 varieties of beans whole, soaked (but raw) and blended into recipes to be cooked or baked. Those 6 varieties of beans all need to be soaked for at least 5 hours, water discarded, and then boiled in fresh water for 10 to 15 minutes before simmering until tender before eating.  This eliminates toxic lectins which can cause all sorts of digestive distress in some people.  

And be advised that slow-cookers do not always get hot enough to get rid of the toxin, so soak and boil as advised above before finishing in a slow-cooker.  If using a pressure cooker to cook kidney beans or the other 4 varieties mentioned as problematic, you do not need to pre-boil for 10 minutes as the very high temperatures reached inside the pressure cooker are adequate to destroy the toxin, but definitely soak first and discard the water. (Info from this article.)

The toxin in white kidney beans at about 1/3rd the concentration of red kidney beans, and broad (fava) beans, butter beans and lima beans at about 5 to 10%.

Don't panic about lectins, but be informed-- see https://authoritynutrition.com/dietary-lectins/ 

and http://www.medic8.com/healthguide/food-poisoning/red-kidney-bean-toxins.html


BRYANNA'S VEGAN BORDER BEANS AND “REFRIED” BEANS- NO-SOAK, OVEN-BAKED VERSION

Makes 6-8 servings

3 cups pinto beans

Tip: OR you can use small red or pink beans or black beans, or even Romano beans— but NOT kidney beans. (see IMPORTANT UPDATE highlighted in pink above).

6 cups HOT good-tasting vegan broth (see here about good-tasting vegan "chicken" broth, and here about mushroom broth-- I like to use 1/2 and 1/2)

5 cloves garlic, chopped

1 to 3 dried red chiles, crumbled (she used chile pequins)

2 teaspoons dried oregano

a few dashes of liquid smoke (see this post for info on this ingredient)

OPTIONAL: 1-2 tablespoons dark sesame oil (I use this tasty oil in place of bacon or pork fat)

OPTIONAL: 1-2 tablespoons soy “bacon” chips or bits

No need to soak the beans. Heat the oven to 325°F. Put the dry beans in a 3-quart (or larger) Dutch oven or pot with a tight-fitting lid. Some people prefer a clay bean pot. Add the hot broth and the other ingredients EXCEPT the sesame oil. Place on the lid and bake for 75 minutes. Check the beans and stir them. If they are tender, take them out of the oven. If they aren't done, put them back in for 15 minute intervals until they are, adding a cup of hot water if they seem to be drying out. This will take at most 2 hours, but will probably take less than 90 minutes. (The time is dependent on the freshness of the beans, and also the type of beans-- black beans take longer than pintos, for instance.)  Add the sesame oil and taste for salt. The beans will be a bit “soupy”—the broth is delicious!

TO MAKE “REFRIED” BEANS: I don’t use any fat in these. I just use a very large heavy skillet over high heat and dump in the amount of beans I want to “re-fry”, along with some of the broth. I mash them with a potato masher while cooking the broth down. After they are mashed, I use a wooden spoon to keep the mixture moving, so it doesn’t stick (don’t leave them for a minute!) When the beans are the consistency I like, I remove them from the heat. Easy!

BRYANNA'S VEGAN BORDER BEANS AND “REFRIED” BEANS- STOVETOP VERSION

Makes 6-8 servings

This is a slightly different version than in my 1st cookbook.

3 cups pinto beans (or you can use small red or pink beans or black beans, or even Romano beans-— but NOT red kidney beans. (See IMPORTANT UPDATE highlighted in pink above.)

8 cups good-tasting vegan broth (see here about good-tasting vegan "chicken" broth, and here about mushroom broth-- I like to use 1/2 and 1/2)

5 cloves garlic, chopped

1 to 3 dried red chiles, crumbled (she used chile pequins)

2 teaspoons dried oregano

a few dashes of liquid smoke (see this post for info on this ingredient)

OPTIONAL: 2 tablespoons dark sesame oil (I use this tasty oil in place of bacon or pork fat)

OPTIONAL: 2 tablespoons soy “bacon” chips or bits

Soak the pinto beans in 9 cups water overnight. Drain and discard the water and place the soaked beans in a large pot with the remaining ingredients EXCEPT the sesame oil. Bring to a boil, boil about 3 minutes, then turn down and simmer, covered, for 2 to 3 hours, or until the beans are very tender. Add the sesame oil and taste for salt. The beans will be a bit “soupy”— the broth is delicious!

TO MAKE “REFRIED” BEANS: I don’t use any fat in these. I just use a very large heavy skillet over high heat and dump in the amount of beans I want to “re-fry”, along with some of the broth. I mash them with a potato masher while cooking the broth down. After they are mashed, I use a wooden spoon to keep the mixture moving, so it doesn’t stick (don’t leave them for a minute!) When the beans are the consistency I like, I remove them from the heat. Easy!