Prep & Cook Dried Beans

Know Your Bean
DRY BEAN ARITHMETIC
A one-pound package of dry beans = 2 Cups dry beans or 5 to 6 Cups cooked beans
One 15.5 ounce can(drained) = 1.5 Cups cooked beans

SOAKING
     Immediately prior to soaking or cooking dry beans, rinse them thoroughly in cold water and then inspect and remove any broken, shriveled or discolored beans and foreign material. It is important not to rinse beans until they are ready to be soaked or cooked as damp beans may sour.
     Soaking beans prior to cooking returns water lost in drying. Cooking time will be shortened, thereby saving energy, and the beans will have improved flavor, texture, appearance and digestibility. For best results, toss soaking water. Rinse beans and cook in fresh water.
TRADITIONAL SOAKING
     Soak beans overnight using 6 cups water per pound of beans for a minimum of 6-8 hours. Use cold water, not hot. As beans will expand while soaking, make sure your pot is able to contain at least 2 1/2 times the amount you are soaking. Do not refrigerate while soaking. (I prefer this one)
QUICK SOAKING
     Using 6 cups water for every pound of beans, bring to a boil and let boil for 3 minutes. Cover the pot and remove from heat for 1 hour. (My husband uses this one)

Place beans in a large pot; cover with fresh water and bring to a boil. Reduce heat, cover and simmer gently until beans are tender but firm. Most beans will cook in 45 minutes to 2 hours depending on the variety. Periodically, try a taste test or mash a bean against the side of the pot with a fork or spoon.
                                                            * ** ** ** ** ** ** * 

PROTEIN
Supplies our bodies with materials needed to build and repair tissue, muscles, bones, glands, skin and teeth.
ENERGY
Carbohydrates in dry beans digest slower and last longer in the body. One-half cup of cooked beans contains 118 calories.
VITAMINS
One serving (1/2 Cup) of cooked dry beans gives us as much as 40% of our RDA of B-Vitamins. B-Vitamins contribute to a healthy digestive system, a healthy nervous system, skin and eyes.
MINERALS
Iron to build red blood cells, calcium and phosphorous for strong bones and teeth, potassium to regulate body fluid balance are found in dry beans. Being high in fiber, beans also aid in a healthy digestive tract; contain no cholesterol and are low in sodium.

{Source: Northarvest Bean Growers Assoc., a pamphlet I received when I was a young Welfare mom)


Comments

Post a Comment

Popular posts from this blog

Cassoulet

Image
It's been quite awhile since I last put together a batch of Cassoulet. So much so that I have forgotten it was an all day thing, even using the quick soak method for dried beans. While they are getting cool enough to place in the fridge, I will post the recipe here. As with the previous post regarding Bean Prep, this recipe also comes from the Northarvest. As will the next one. That's because, of the five recipes listed in it, these two are the only ones I ever really enjoyed. CASSOULET Ingredients: 1 Pound Navy Beans (or your own combination of beans equal to one pound) 1/2 Tablespoon Chicken Bouillon Powder 5 Cups Water 4-5 Slices Bacon, diced 1 Medium Onion, diced 2 Carrots, cut into 2-inch pieces 1 Bay leaf 1 Tablespoon Parsley 1 Tablespoon Celery Leaves or seeds 1 Teaspoon Salt 1/8 Teaspoon Black Pepper (either ground or fresh grind) 1 Pound Polish (or Italian or Chicken Sausage)  1 1/2 Pounds Ham Directions: Soak beans. Drain beans; discard soak water...
Read more

Squmpkin Bread

SQUMPKIN BREAD (FROM FARM JOURNAL'S BEST EVER VEGETABLE RECIPES)  3 1/2 Cups Sifted Flour  3       Cups Granulated Sugar  1 1/2 Teaspoons Salt 1 1/2 Teaspoons Baking Soda 1        Teaspoon Cinnamon 1        Teaspoon Nutmeg 1        Cup Vegetable Oil 4        Eggs 2        Cups Cooked and Mashed Butternut Squash 1/2     Cup Water      Sift flour onto waxed paper. Into large bowl, sift flour again along with the sugar, salt, baking soda, cinnamon and nutmeg; set aside.      In medium bowl stir oil, eggs, squash and water until well blended.  Stir wet ingredients into dry ingredients, mixing just until moistened.       Grease two 9x5x3-inch loaf pans and line with wax paper. Pour batter into both pans evenly.       Bake in 350F oven ...
Read more

Ruby Bevins' Sugar Cookies

  SUGAR COOKIES 1 Cup Margarine (or equivalent [I used avocado butter]) 2 Cup Shortening 1 Cup Granulated Sugar 2 Eggs (or sub out for alternative eggs) 4 Cups Flour minus 1 TBSP 1 Tsp Cream of Tartar 1 Tsp Baking Powder 1 1/2 Tsp Vanilla Cream butter, shortening and sugar.  Add eggs and beat well.  Add dry ingredients. Blend thoroughly.  Drop by teaspoonfuls onto ungreased cookie sheet.  Sprinkle with colored sugar and bake at 350°F for 5 to 10 minutes.
Read more