Bean Basics!
By USU Senior Dietetics Students:
Hayley Harris and Ashley Berrett
Beans
aren’t just for burritos! They are cheap (averaging around 12 cents a serving),
healthy (full of fiber and antioxidants), and versatile, pairing well with
rice, salads, and of course, are a delicious addition to soup. The only
downfall of beans is that for many of us, dry beans seem daunting to cook.
We’ve made an easy to follow 4 step process to make cooking from scratch a lot
simpler, check it out:
1.
Sort: Against a white background, spread
out your beans and search for small stones, twigs, or damaged/broken beans and
throw them out.
2.
Wash: Place beans in a large bowl
and cover completely with cold water. If any of the beans float to the top,
discard them. Strain the water. Rinse one or two more times until the water
runs clear.
3. Soak: To soak your beans (see chart
below) place 3 cups of cold water to every one cup of beans in a large bowl. Beans
will expand 2-3 times their size so plan to use a large bowl.
·
Short on time? Try the Quick
soak method: In a large pot, boil beans and water (3 cups of water per 1 cup of
beans) for 3 minutes. Remove beans from heat, cover, and let stand for 1-2
hours. Drain and rinse beans in fresh water.
4. Cook: Discard the soaking water, and
add fresh water to the beans (1 cup of beans to 3 cups of water) in the pot you
wish to cook them in. Bring to a boil, then reduce to a simmer for the given
time.
·
CROCK POT OPTION: Beans can be
placed in a crock pot on high rather than on the stove if you must leave them
unattended.
·
PRESSURE COOKER OPTION: Add
only enough water to completely cover the beans to the cooker. Never fill the
cooker more than half full because foam can clog the cooker (just do two
batches). Add 1-2 Tablespoons oil and 1/2 tsp salt for each 2 cup of beans,
this will help the beans keep their shape. Let the pressure release naturally
(slow release).
For more information watch the video at https://www.youtube.com/watch?v=URM9G-i8YXA
For more information watch the video at https://www.youtube.com/watch?v=URM9G-i8YXA
Cooking Times
Bean Type
|
Soaking Time
|
Cooking Time
|
Crock Pot
|
Pressure Cooking
|
4 hours
|
45 minutes to 1 hour
|
4-5 hours
|
15 to 20 minutes
|
|
6 to 8 hours*
|
1 1/2 to 2 hours
|
6-8 hours
|
20 minutes
|
|
none
|
45 minutes to 1 hour
|
4 hours
|
not recommended
|
|
none
|
35 to 45 minutes
|
3-4 hours
|
not recommended
|
|
6 to 8 hours*
|
1 1/2 to 2 hours
|
6-8 hours
|
20 to 25 minutes
|
|
6 to 8 hours*
|
1 to 1 1/2 hours
|
3-4 hours
|
20 minutes
|
|
6 to 8 hours*
|
1 to 1 1/2 hours
|
3-4 hours
|
20 minutes
|
|
6 to 8 hours*
|
1 to 1 1/2 hours
|
3-4 hours
|
15 to 20 minutes
|
*or overnight
For the Most Perfect Home-cooked beans, here are some extra “Helpful
Hints”
1. Soaking beans and
discarding the soaking water will prevent the digestive discomfort associated
with beans
2. Keep cooking water at a gentle simmer to prevent skins from splitting.
3.
4. If beans did not get tender after the specified cooking time
(high altitude, older beans, use of hard water may all be reasons), you may
need to keep cooking until at desired texture. Beans should be tender, but not
mushy so test them periodically.
5. Wait to add acids and sugars (lemon juice, vinegar, tomato
products, catsup, molasses, etc) until beans are fully cooked because they will
prevent the beans from becoming tender.
6. Herbs and spices like oregano, parsley, thyme, and garlic may be
added at any time during cooking.
7. 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.
For
more information visit: www.beaninstitute.com
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