Resource: DRY BEANS AND LEGUMES INFORMATION SHEET

Eulail H.,librarian for the 'Bean' topic at the 2010 Stake Becoming Self-Reliant Social.
Why beans?

1. Easy to store and will keep for years (room temperature; do not refrigerate)
2. Inexpensive – generally about 10 cents per cup of cooked beans.
3. Low in fat, cholesterol free, low calorie, generally allergy free
4. High in fiber
            a.  Soluble fiber –dissolves in water and thickens to a gel
                 in the body (may reduce the risk of cardiovascular
                 disease and can help lower cholesterol)

            b. Insoluble fiber – “roughage;” does not dissolve but
                passes through the body (speeds up elimination
                and may prevent diverticulitis and other diseases of
                the intestinal system)

5. Great source of niacin, thiamin, riboflavin, and vitamin B6
6. Good source of calcium, iron, and potassium
7. Can prevent spikes in blood sugar to aid control of diabetes
8. Excellent meat substitute – high in protein (amino acids)
9. Readily available
10. Great tasting!

Types of Beans and Legumes Possible Uses

• Black beans (turtle soup beans) salads, Latin American foods,
   soups, salsa, Asian food
• Black-eyed beans (cowpeas) soups, baked beans, with 
  cornbread
• Garbanzo (chickpeas) salads, hummus, falafel, with pasta
• Great Northern beans soup, white chili, casseroles
• Kidney beans soups, salads, chili, with rice
• Lentils soups, Indian dishes, with rice
• Lima beans soups, side dish
• Navy beans (pea beans) soups, white chili
• Northern beans (white) soups, baked beans, pork and beans,
   casseroles, pasta
• Pink (cranberry) soups, refried beans, chili
• Pinto beans refried beans, burritos, enchiladas, dip, jambalaya
• Red beans chili, refried beans, dip, with rice
• Soybeans meat substitute (complete protein)

Soaking Dry Beans

Dried beans generally need to be rehydrated before cooking. Several methods will help with this step. Older beans may need to be soaked longer. Try adding 2 tsp. baking soda per cup of beans to soak water. Rinse thoroughly (2 or 3 times) before cooking.

1. Overnight soak – add 10 cups cold water per pound (2 cups) of beans and soak overnight or at least 8 hours. Soak longer for older beans. Always discard the soak water.

2. Hot soak and quick soak – In large pot, mix 10 cups hot water per pound of beans; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover, and set aside for at least one hour (quick soak) or up to four hours (hot soaks). Drain soak water .

3. Crockpot soak – for smaller, newer beans (i.e., black), try putting them in a crock pot at a four-to-one ratio and then cook for six hours. Drain off extra fluid.

Cooking Dry Beans

1. Crockpot – cook on low for 6 to 12 hours. Less effective with older beans.

2. Stove top – simmer soaked beans ½ to 2 hours or until tender, adding additional water if needed. Use moderate heat and stir occasionally.

3. Pressure cooker – by far the best method. Never fill pressure cooker more than half full to allow for expansion. Add enough water to cover beans and 1 tab. of oil to prevent foaming (can clog pressure valves). Cover and cook at 10 lbs. pressure. Use the following guidelines for estimated times: black beans – 35 minutes; black-eyed beans, great northern beans, navy beans, and pink beans – 30 minutes; kidney and pinto beans – 25 minutes; lentils – 20 minutes (do not need to be pre-soaked).

4. Home canned—nothing could be easier. Rinse beans. Place in a large pot and add water until three inches above beans. Bring to a boil; boil 2 minutes. Set aside one hour . Drain, re-cover beans with water, bring to a boil; reduce heat to low. Cover; simmer 30 minutes. Prepare pint or quart jars, keep hot until needed. Prepare lids as directed by manufacturer. Pack hot beans into one hot jar at a time, leaving 1 inch headspace. Do not pack tightly or shake down. Pour cooking liquid over beans to cover. Wipe rim of jar and attach lid. Place in canner. Repeat until canner is filled. Process in pressure canner at 10 pounds pressure: 75 minutes for pints or 90 minutes for quarts. Cool, release pressure. Cool processed jars on racks in draft-free area. Use as you would any commercially canned beans.

Add salt and tomatoes or other acid-based seasonings only after beans are cooked (earlier can toughen skins). Feel free to add meat, onions, and other seasonings to beans while they are cooking. Always cook at low heat; avoid overcooking as beans will toughen up. Keep plenty of fluid in beans as well to prevent drying.

Cooking Yields

• One pound dry beans = two cups dry beans

• One pound dry beans = six cups cooked and drained beans

• One cup dry beans = three cups cooked and drained beans

• One 15 ounce can = 1-1/2 cups cooked and drained beans

Recommended Uses

Allow your body to adjust to increased offerings of beans. The Recommended Weekly Allowance suggests three cups a week but build up to that level. Slowly increasing your intake will decrease flatulence and bloating.

Mix beans with rice, pasta, or corn to maximize complete protein amino acids. Many vegetarian or vegan societies or individuals rely heavily on dry beans and legumes to give them a completely balanced diet. Use beans in a variety of ways: whole, mashed, or pureed. Use beans as a whole or partial substitute for meat in sloppy joes, meatloaf, or other casseroles. Bean puree can be used in bread, candy, cake, and other goodies. Cooked beans freeze well and can be put aside for a future use – this an easy way to add more beans to your daily diet. Beans can be used as a main dish or a side dish. Use your imagination!