Cooking with Dried Beans (and Peas)

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Cooking with Dried Beans (and Peas)

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Beans, beans, the frugal fruit, the more you eat them, the more you

save money! Actually beans are a legume but there is no question that

they are a frugal staple in any diet.

 

Using Dried Legumes (Beans and Peas)

 

The great thing about dry beans is that they can be bought in bulk

and stored for a long time. They are also both healthy and versatile.

For a profile of all the nutrition benefits of beans check out the

Northwest Harvest Bean Association website:

 

<http://www.northarvestbean.org/html/chefsguide.cfm#beanhealthy>

 

Cooked vs Uncooked

 

As a general rule, 1 cup of dried beans or peas will expand to 2 to 3

cups cooked.

 

Preparing Dried Beans and Peas

 

Spread the beans you plan to cook out on a cookie sheet. Remove any

debris, empty shells or discolored beans. Then put the beans in a

colander or strainer and rinse.

 

Soaking Dried Beans and Peas

 

You can reduce the cooking time of beans by pre-soaking them. The

legumes that don't require pre-soaking are lentils, split peas, black-

eyed peas and mung beans.

 

Quick Soak – Add 4 cups of water for every 1 cup of beans that you

wish to soak. Bring the water to a rapid boil and then remove from

heat and let stand for 1 hour before using. Don't boil the beans for

too long or you may damage the skins.

 

Overnight Soak – Add 4 cups of water for every 1 cup of beans that

you wish to soak. Soak beans overnight. Overnight soaking of beans

will make them more digestible so less intestinal gas is usually

produced after you eat them.

 

Cooking Beans and Peas

 

1. Discard the soaking water and rinse. You can always use it for

plant water.

 

2. Add 3 cups of water for every 1 cup of beans. Add 1 tablespoon of

oil or other fat to reduce foaming during cooking.

 

3. Bring beans or peas to a boil. Reduce heat to low and simmer until

tender. Simmer gently to prevent skins from bursting. Stir

occasionally.

 

4. Beans and peas are done when they are tender and soft to the

touch. They can take between 1 1/2 to 3 hours to cook depending on

the size and type of bean. Peas take about an hour. Set a time timer

and check them every 15 to 30 minutes. Hard water, altitude and the

age of the beans may effect bean cooking times.

 

5. Drain beans immediately after they reach their desire tenderness

to halt the cooking process.

 

More Cooking Tips from the NBGA

 

- Onions may be added at any time during the cooking process. For a

stronger onion flavor, add them during the last half-hour of cooking.

 

- Herbs and spices like oregano, parsley, thyme and garlic may be

added at any time during cooking.

 

- Add salt only after beans are cooked to tender. If added before,

salt may cause bean skins to become impermeable, halting the

tenderizing process.

 

- Add lemon juice, vinegar, tomatoes, chili sauce, catsup, molasses

or wine after beans have been soaked and are fully cooked. Wait to

add these and other ingredients rich in calcium or acids. They can

prevent beans from becoming tender.

 

- Do not add baking soda to beans at any time. Baking soda robs the

beans of the B-vitamin thiamin and may affect the flavor of the

cooked beans.

 

Source: Northwest Bean Growers Association

<http://www.northarvestbean.org/html/chefsguide.cfm#cookingcues>

 

Storing Dried Beans and Peas

 

Store dried beans and peas in an airtight (covered) container. Store

in a cool, dry area.

 

~thriftyfun.com