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Bean Flours

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Bean Flours

Bean flours are a great way to make what you cook and bake more nutritious. Flour can be added to breads, casseroles and even desserts without the soaking, boiling and waiting you think you need with beans. Bean flours can be added in small quantities to any baked goods without a change in flavor or texture. With the addition of bean flour it will make your breads a complete source of protein.

3-MINUTE CREAM OF CHICKEN SOUP

6 cups boiling water
1 cup white bean flour
2 tablespoons chicken or vegetable soup base
1 cup diced chicken pieces (optional)

In medium saucepan over medium heat, whisk bean flour into boiling water and add base. Stir and cook 3 minutes. Blend for 1-2 minutes. Add chicken if desired. Serves 3-4

MUFFINS

3 cups white wheat flour
1 � cups rolled oats
2 teaspoons baking powder
1 teaspoon salt
4 eggs
1 cup skim milk
4 tablespoon oil
1 cup honey
1 cup applesauce
1 cup Pureed white beans or 1 cup white bean flour and 2 tablespoons applesauce

Stir until moist. Spray muffin pans with oil and fill 2/3 full. Bake for 15-20 minutes at 375° . Makes 2 dozen muffins.

MEXICAN BEAN BAKE

2 cups boiling water
� cup green chile salsa
� cup pinto bean flour
1 tablespoon beef, ham or vegetable soup base
� large onion grated
6 corn tortillas cut in fourths
2 cups cooked rice
1 � cups grated jack cheese (optional)

Whisk bean flour into water. Add salsa, onion and base; bring back to a boil. Cook 3 minutes over medium heat. In 1 quart baking dish layer rice, � tortillas and � salsa mixture. Top with tortillas and salsa mixture and cheese. Bake at 350° until cheese bubbles, about 10-15 minutes. Cover if you omit cheese. Server

 
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