One of the hallmarks of southern food is gravy. This thick, peppery, sauce can be poured over everything. It’s a simple concoction; the basic ingredients are olive oil, or coconut oil or butter, flour, water, and black pepper. Note: if you use milk in place of water it is called cream gravy. While this may appear like a simple recipe, it’s definitely delicious. Sometimes it goes by the name brown gravy or country gravy.
My mother made this gravy telling me they poured it over everything when she was young. It as it is a great way to stretch a meal. To make this gravy is a very easy. I watched my mother prepare it all the time, so it’s just one of those things you know how to do without worrying about precise measurements and such.
And while black pepper is the traditional seasoning, you can also season it up with other seasonings such as chili powder, jalapeños, cayenne, or turmeric.
- 4 tablespoons coconut oil or real butter
- 1/3 cup bean flour or quinoa flour
- 1 1/2 cups hot water or juice from a chicken or milk (note using milk will turn this into cream gravy).
- 2 chicken bouillon cubes (omit this if you use chicken broth.)
- 1 teaspoon onion powder
- 1 tablespoon garlic
- 1/2 cup cold water
- 1 tsp Turmeric
- 1 tablespoon thyme
- 1/2 tsp sage
- salt and pepper to taste
- 4 teaspoons nutritional yeast (optional)
- In a sauce pan heat the coconut oil or real butter until melted.
- when it is melted add the flour then stir until combined to make a roux (about 30 seconds so we don’t burn the roux). Roux is typically made from equal parts of flour and oil or butter by weight. Cook on medium heat stirring for a couple continuously until a dark roux is formed.
- Add flour until the mixture is at the desired consistency.
- Very gradually whisk in 1 1/2 cups water or milk so no lumps form. Mix with the roux, using a whisk or wooden spoon pressing out any lumps… Add 2 chicken bouillon cubes and bring to a simmer. Turn the heat down to low and continue stirring until gravy mixture has thickened.
- Add black pepper and salt to taste and add the other ingredients. If gravy is too thick, you can thin it by adding either more water or milk. Carefully add it one tablespoon at a time.
- Cool a little before serving.
Why use beans?
Bean flour allows you to incorporate a high fiber food into a normal food diet. Beans are important because they slow down the transit time of whole grains and seeds. Beans can help keep you from or stop you from, having diarrhea! Beans keep foods in the body long enough for nutrients to be utilized because they contain soluble fibers that bind with other foods. You can sneak beans into everything you cook using bean flour. You can use bean flour in most recipes that are wheat-free for those allergic to gluten.
Bean flour is one great way to put your beans to use. Bean flour can be used in any recipe calling for wheat flour. Typically you can replace up to 1/4 of the total amount of wheat flour with bean flour. There are many recipes you can use bean flour without using any wheat flour. In this gravy no wheat flour is needed making it gluten-free for those allergic to gluten. Using bean flour also helps form a complete protein for those cutting out or down on meat. Using bean flour can be used without anyone knowing they’re eating beans! You increase the nutrition by adding bean flour to thicken gravies and sauces. You can purchase bean flour at a health food store or make your own.
To grind beans, first sort them and check for dirty beans or rock pieces. Fill the hopper of the mill with beans and mill the beans into flour. Store the flour in a plastic zip lock bag or other food storage containers and if possible refrigerate or freeze. The bean flour can be keep for about six months at room temperature. After that time, a may develop a bitter aftertaste.