Beans! Beans! They're Good For Your Heart. The More You Eat...

Posted by Boston Organics on Aug 8, 2019 3:00:00 PM

Beans are high in protein which make them a popular food for vegetarian and vegan diets. You don't have to be a herbivore to enjoy these nutrient rich legumes. Learn more about the health benefits and how to cook dried beans!

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Nutritional value

Beans are a good source of B vitamins, potassium, and fiber, which promotes digestive health. Eating beans may help prevent colon cancer, and reduce blood cholesterol (a leading cause of heart disease). (WebMD)

  Black Beans Pinto Beans Chickpeas/Garbanzo beans
Calories 228 236 270
Carbohydrates 42g 44g 46g
Protein 14g 14g 14g
Dietary Fiber 12g 12g 6g
Calcium 52mg 88mg 80mg
Iron 4mg 4mg 4mg
Fat 1g 1g 4g

 

how to cook beans

Thanks to Bon Appetit and Epicurious for the bean tips.

1. Soak your beans

Soak your beans in overnight in the fridge. The dried beans will re-hydrate and make them larger. More importantly, soaking them will make them cook faster and more evenly.

Don’t have time to an overnight soak? Put the beans into a pot, cover them with water, bring them up to a boil, and then cover the pot and turn off the heat. Let them sit for at least a half an hour in the hot water, drain them, and go from there.

 

2. Low and slow - Simmer

Drain the re-hydrated beans from the majority of the water (exact amount of water remaining doesn't matter. At least 2 inches in the pot). Lightly season the water with salt. Bring the beans to a boil and then reduce to a simmer for the remainder of the cooking. Simmering can take 1-2 hours. Check beans after 1 hour and taste for the mouth-feel you like!

Rushing the cooking process will result in beans that are unevenly cooked.

 

3. Cooking times for different beans

Suggested times from Spruce Eats.

Black beans 30 minutes to 1 hour Versatile bean that can be incorporated in your next stirfry or salad. Buttery texture.
Chickpea (aka garbanzo beans) 1 hour to 1.5 hours  Versatile bean that can be incorporated in your next stirfry or salad. Buttery texture.
Pinto beans 1.5 hours to 2 hours Great for baked beans, stews, soups, or pureed. Powdery texture.

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Recipes

Test out your bean cooking skills on these recipes! 


What's your favorite way to eat beans? Share in the comments below!

Topics: Recipes, Organic Grocery Add-Ons, boston organics, Organic Grocery Delivery Boston, New England Winter Cooking, Original Boston Organics Blog, Organic Dried Beans

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