Beans
Health Benefits
Beans are rich in both fiber and protein, making them a valuable addition to any diet. Eat a variety of foods during the course of your day to support a healthy diet and get complete proteins.
Cooking Methods
Dry Beans: To cook dry beans, add the beans to a pot, and cover completely with water. If your kitchen is kept at a cooler temperature (less than 70 degrees), the beans can be soaked at room temperature. If your kitchen is kept warmer, it is best to soak them in the fridge. Soak smaller beans like black beans for about 8 hours and soak longer for larger beans. For example, soak larger beans like kidney beans for closer to 12 hours.
Once beans are soaked, drain the water, and add fresh water to the pot. Bring to a boil on the stove, reduce heat, and simmer gently for about 1-2 hours. Drain, rinse, and use in your preferred recipe.
Canned beans can be used straight from the can. Pour the contents into a saucepan and heat, or drain, rinse, and use at room temperature.
Seasonings
Here are some suggested seasonings for different types of beans:
Black beans: Try… cumin, oregano, chili powder, cilantro, jalapeno, lime juice, onion, garlic
Pinto beans: Try… cumin, chili powder, chipotle, cayenne pepper, lime juice, smoky flavors, vinegar
Kidney Beans: Try… Cajun/creole seasoning, chili powder, cumin, herbs, red wine vinegar, onion/celery
Chickpeas: Try… cumin, paprika, turmeric, ginger, lemon juice, tahini, parsley, olive oil
White Beans (Cannellini/Great Northern varieties): Try… Herbs (rosemary, thyme, sage, bay leaf), nutmeg, onion, garlic, lemon juice, balsamic vinegar
Navy Beans: Try… mustard powder, apple cider vinegar, thyme, parsley, smoked flavors
Storage & Preservation
Store cooked or canned beans in an airtight container in the fridge. Be sure to store them with a little of their liquid to prevent drying out and never store canned beans in their can – transfer to a plastic or glass container. Store for up to four days.
