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!
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|
how to cook beans
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.|
Test out your bean cooking skills on these recipes!
- Basic Simmered Pinto Beans
- Bruschetta with Smashed Beans, Sage and Kale
- Roasted Sweet Potato Salad with Black Beans and Chili Dressing
- Collards Stuffed with Beans and Rice
- Curried Mustard Greens with Beans
What's your favorite way to eat beans? Share in the comments below!