Beans

Beans

Storage- Store unopened bags of dry beans in a cool, dark cupboard for a maximum of one year; after that they will lose some of their natural moisture and need longer cooking times, although the nutrients will remain. Once the package is opened, either store the bag inside a zipped plastic bag or pour out the leftover beans into a canister with a tight seal.

Approximate Measurements-

1 lb. dry beans = 2 - 2 1/2 cups
1 cup dry beans = 2 - 3 cups cooked beans
About 3/4 c dry beans = 1 lb cooked beans
About 3/4 c dry beans cooked = 16 oz can beans

Cooking– Always sort and rinse beans before cooking. There are two ways to reduce the flatulence factor, both of which may be used on either cooking method. A couple carrots cut up into 2-3 in. chunks will absorb the enzyme that causes flatulence (discard carrots after cooking). You may also soak the beans overnight, discard water, rinse and cook in fresh water. Presoaking the beans will reduce the cooking time by about 30 minutes. To check beans, take a spoonful out of the pot and blow on them gently. The skins should split easily. If the "skin test" works, taste one or two to see if they are soft.

Stovetop Method– Bring cooking water to a rapid boil and add beans. Bring the water to a second boil, reduce heat to very low and cook covered (very important) until tender.

Crock Pot Method– This is best for older beans. Pour rinsed beans in crock pot with water and cover with lid. The water level should be 2 in. above the beans. Cook on high for one hour and then reduce to low and cook overnight or until tender.

Time Saving Strategies– Cook a large amount of beans at once. Store leftover beans in 1 c. servings and freeze for later use. A six qt crock pot will cook 6 c. of dried beans overnight. Use carrots instead of soaking.

Enjoying Beans– Use beans instead of meat in your favorite salad, pasta & pizza recipes. The navy bean is very versatile and will work with most any recipe.

Black & pinto beans can be used in any Southwest/Mexican recipe instead of meat (ie Enchiladas, Tacos, Southwestern pasta’s, salads, & pizzas). Southwest seasonings include chili powder & cumin.

Soups, chili’s & dips are bean classics as well as adding beans to a green salad.

Getting the Most Nutrients Out of Your Beans– Beans should always be eaten with a grain in order to form a complete protein (think rice, noodles, bread, tortillas, &c). Eat beans with a food high in vitamin C to increase mineral absorption (think salsa, peppers, spinach, broccoli, orange juice, &c)