Wednesday, February 25, 2015

Bean Basics

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





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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