{"id":1927,"date":"2020-03-09T07:17:23","date_gmt":"2020-03-09T11:17:23","guid":{"rendered":"https:\/\/goddessgrub.com\/blog\/?p=1927"},"modified":"2025-03-06T07:24:24","modified_gmt":"2025-03-06T11:24:24","slug":"bean-sauces","status":"publish","type":"post","link":"http:\/\/goddessgrub.com\/blog\/bean-sauces\/","title":{"rendered":"Bean Sauces"},"content":{"rendered":"

I love savory flavors, and I love gravies.\u00a0 Since going lowfat, I now substitute bean sauces for my beloved gravies.\u00a0 They are delicious and nutritious, as they add the fiber your body needs.\u00a0 I make some\u00a0thick and blended, like gravies, and some\u00a0chunky like chowders.\u00a0 I love them alone or over rice.\u00a0 I even like them cold with chopped onion and hot sauce.<\/span><\/strong><\/p>\n

<\/p>\n

SPICY NORTHERN BEAN SAUCE, WITH CARMELIZED ONIONS AND PEPPERS<\/span><\/strong><\/span><\/h1>\n

1 can of northern beans<\/span><\/strong>
\n1 tsp olive oil or use Pam Spray<\/span><\/strong>
\n1 sweet onion, chopped fine<\/span><\/strong>
\n1\/2 red pepper, chopped fine<\/span><\/strong>
\n1 carrot, chopped fine<\/span><\/strong>
\n1 stalk celery, chopped fine<\/span><\/strong><\/p>\n

1 cup chicken broth<\/span><\/strong>
\n1 clove of garlic (I use 4-5 but I like a lot of garlic)<\/span><\/strong><\/p>\n

Heat the olive oil in a pan and saute the onions and peppers until they begin to carmelize, stirring frequently.<\/span><\/strong><\/p>\n

Add the garlic and let it brown a little.<\/span><\/strong><\/p>\n

Add the carrot and celery and let everything saute together while you add the spices on top:<\/span><\/strong><\/p>\n

1 tsp ground cumin
\n<\/span><\/strong>1 tsp oregano<\/span><\/strong>
\nshake of pepper<\/span><\/strong>
\nsalt to taste (beans\u00a0 and broth may contain salt)<\/span><\/strong><\/p>\n

Add the can of beans, and add 1\/2 can of chicken broth, let it cook down for about 25 minutes, stirring frequently.<\/span><\/strong><\/p>\n

You can use a hand blender to blend some or all of it into a thick gravy.\u00a0 I blend about half, so I still have chunks of vegetables.<\/span><\/strong><\/p>\n

Serve over jasmine brown rice.<\/span><\/strong><\/p>\n

 <\/p>\n

SAVORY BLACK BEAN SAUCE<\/strong><\/span><\/h1>\n

1 can of black beans<\/span><\/strong>
\n1 tsp olive oil or use Pam Spray<\/span><\/strong>
\n1 sweet onion, chopped fine<\/span><\/strong>
\n1 red pepper, chopped fine<\/span><\/strong>
\n1 carrot, chopped fine<\/span><\/strong>
\n1 stalk celery, chopped fine<\/span><\/strong><\/p>\n

1 cup chicken broth<\/span><\/strong>
\n1-2 cloves of garlic (I use 4-5 but I like a lot of garlic)<\/span><\/strong><\/p>\n

Heat the olive oil in a pan and saute the onions and peppers until they begin to carmelize, stirring frequently.\u00a0<\/span><\/strong><\/p>\n

Add the garlic and let it brown a little.<\/span><\/strong><\/p>\n

Add the carrot and celery and let everything saute together while you add the spices on top:<\/span><\/strong><\/p>\n

1 tsp ground cumino<\/span><\/strong>
\n1 tsp oregano<\/span><\/strong>
\n1 bay leaf<\/span><\/strong>
\n1 tbsp soy sauce<\/span><\/strong>
\nshake of pepper<\/span><\/strong>
\nsalt to taste<\/span><\/strong><\/p>\n

Add the can of beans, and add the cup of chicken broth, let it cook down for about 25 minutes, stirring frequently.<\/span><\/strong><\/p>\n

Remove the bay leaf.<\/span><\/strong><\/p>\n

Use a hand blender to blend some or all of it into a thick gravy.\u00a0 I blend about half of, leaving it chunky.<\/span><\/strong><\/p>\n

Before serving, add:<\/span><\/strong>
\n1 tbsp grated orange rind<\/span><\/strong>
\n1 tsp rice vinegar\u00a0\u00a0<\/span><\/strong><\/p>\n

Top with half a dozen stuff green olives.\u00a0 <\/span><\/span><\/strong><\/p>\n

Serve over jasmine brown rice.<\/span><\/span><\/strong><\/p>\n

 <\/p>\n

A HEARTY MIXED BEAN CHOWDER<\/strong><\/span><\/h1>\n

2 yellow onions, chopped<\/span><\/strong>
\n2 stalks celery, chopped<\/span><\/strong>
\n1 tsp olive oil<\/span><\/strong>
\n2 carrots, chopped<\/span><\/strong>
\n3 cloves garlic, minced<\/span><\/strong>
\n1 cup water<\/span><\/strong>
\n1 (15 ounce) cans white beans, drained<\/span><\/strong>
\n1 (15 ounce) can black beans, undrained<\/span><\/strong><\/p>\n

1 tsp cumino powder<\/span><\/strong>
\n1 tsp powdered oregano<\/span><\/strong>
\n1\/4 tsp chili powder<\/span><\/strong>
\n1\/4 tsp ground cayenne pepper<\/span><\/strong>
\n1\/2 tsp coarse ground black pepper<\/span><\/strong>
\nsea salt to taste<\/span><\/strong>
\n1 bay leaf<\/span><\/strong><\/p>\n

DIRECTIONS<\/span><\/strong><\/p>\n

In a large pot over medium high heat, saute the onions, celery, oil and carrots until they begin to carmelize, stirring well.<\/span><\/strong><\/p>\n

Add the garlic and brown for two minutes.<\/span><\/strong><\/p>\n

Add the spices, then add the water and the beans.<\/span><\/strong><\/p>\n

Bring to a boil, reduce heat to medium low and simmer for 35-55 minutes, or until the vegetables and beans are tender.\u00a0 Remove the bay leaf.<\/span><\/strong><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

I love savory flavors, and I love gravies.\u00a0 Since going lowfat, I now substitute bean sauces for my beloved gravies.\u00a0 They are delicious and nutritious, as they add the fiber your body needs.\u00a0 I make some\u00a0thick and blended, like gravies, and some\u00a0chunky like chowders.\u00a0 I love them alone or over rice.\u00a0 I even like them […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-1927","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p5vW9k-v5","_links":{"self":[{"href":"http:\/\/goddessgrub.com\/blog\/wp-json\/wp\/v2\/posts\/1927","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/goddessgrub.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/goddessgrub.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/goddessgrub.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/goddessgrub.com\/blog\/wp-json\/wp\/v2\/comments?post=1927"}],"version-history":[{"count":2,"href":"http:\/\/goddessgrub.com\/blog\/wp-json\/wp\/v2\/posts\/1927\/revisions"}],"predecessor-version":[{"id":1929,"href":"http:\/\/goddessgrub.com\/blog\/wp-json\/wp\/v2\/posts\/1927\/revisions\/1929"}],"wp:attachment":[{"href":"http:\/\/goddessgrub.com\/blog\/wp-json\/wp\/v2\/media?parent=1927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/goddessgrub.com\/blog\/wp-json\/wp\/v2\/categories?post=1927"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/goddessgrub.com\/blog\/wp-json\/wp\/v2\/tags?post=1927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}