Focus on Beans

Using less expensive high-protein foods such as beans may be new to you, but with a little know-how and planning, you can save a lot of money. A half-cup serving of beans has plenty of protein (7 grams) and about a quarter of the fiber you need each day. Canned beans offer a quick alternative to dried beans. However, dried beans are considerably cheaper and not difficult to prepare once you get the hang of it.

Dried Bean Basics:0

  • Dry beans expand to about 2½ times their original size when soaked.
  • One pound of dry beans equals about 2 cups dry, or 5 to 6 cups cooked.
  • Dried beans should be stored in a cool, dry place, preferably in their plastic package.
  • If you buy dried beans in bulk, store in an airtight bag or container.
  • Dried beans can be stored for six months to one year.
  • Rinse the beans and remove stones or shriveled and discolored beans before using.
Soaking Dried Beans: Overnight method: Put beans in a large pot and fill with enough cold tap water to cover them by three inches. Soak beans overnight, 8 to 12 hours. The next morning, drain the beans. You can keep the beans in the refrigerator until you’re ready to use them. Quick soak method: For each pound of dried beans, bring 10 cups of water to a boil in a large pot. Add the beans, and then return to a boil for 2 to 3 minutes. Remove from heat and let stand with lid on pot for at least one hour but preferably more than four hours. The longer the beans soak, the quicker they will cook. Drain the beans before using. Some types of beans, including lentils, do not require soaking. Check package instructions if you’re not sure about the beans you’re using.

Cooking Dried Beans:
  • Cooking beans with tomatoes, vinegar, or lemon juice (anything acidic) will increase the cooking time. Try adding such ingredients toward the end of the cooking time.
  • Cook beans in water or low-sodium stock or broth.
  • Cook the beans and add vegetables and flavorings for a one-pot soup or stew, or you can drain cooked beans and use in salads or other dishes.
  • Cooking times:
    • Baby Lima Beans: 1 hour
    • Black-eyed Peas: ¾ to 1 hour
    • Dark Red Kidneys: 1 to 1½ hours
    • Garbanzos (chickpeas): 1 to 1½ hours
    • Large Limas: ¾ to 1 hour
    • Light Red Kidneys: 1 to 1½ hours
    • Pink Beans: 1 to l to ½ hours
    • Small Whites: 1 to 1½ hours

 

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