Cooking with Beans

In December we had a great class on how to use beans. Here are some basics (For a printable copy of this information, click HERE. )

Using Beans: Always inspect beans for small rocks. Soaking and cooking beans before mixing with other recipe ingredients helps to get the right tenderness and can minimize cooking time. Adding a tablespoon of oil to beans during cooking, keeps the foam down. Hard boiling causes beans to break. Turn the heat down to allow a gentle boil. The temperature difference is minimal, but will keep the beans from breaking up and also helps prevent sticking to the bottom of the pot. If more water is needed during the cooking process, add BOILING water. Adding cold water will cause the beans to discolor and/or toughen. Be sure to wait until close to the end of cooking time to add tomatoes, lemon juice, or vinegar to beans. Cooked beans and bean dishes freeze well. Cooked beans can be drained and stored in the refrigerator for several days if rinsed daily.

Overnight Soaking: Wash and sort 1 pound of beans and place in large pot with 6 cups of water. Soak overnight.

Quick Soaking: For each 2 pounds of beans, bring 8 cups of water to boiling. Wash and sort beans, add to boiling water. Boil for 1 minute. Remove from heat, cover and soak 1 hour. Drain and cook with fresh water.

To Cook Soaked Beans: Drain beans and rinse. Place beans and fresh water in pot. Cover and bring to a boil, reduce heat, and simmer for the time necessary (about 1 ½ to 2 hours). Keep beans covered with water, cooking until tender, about 2 hours. Stir carefully but not too often; over stirring can break the beans. When done, they should hold their shape as well as be tender. If additional water is needed, add BOILING water as needed.

Pressure cooking will hasten the prep time. Pinto beans will cook in about 15 minutes depending on the age of the beans. The cooking time increases by approximately one‐third if beans are unsoaked. Salt after cooking.

Rotate beans and legumes at least every 8 years. If stored longer they get so hard they will not absorb water. Dried beans should triple in volume when soaked overnight in water. If they do not they are nearing the end of their shelf life.

Slightly sprouting your beans and grains before cooking will make them less “gassy” and vastly increase their nutritional value.

For Old Beans: Wash and sort out discolored beans and foreign material. For each cup of dry beans, add 2 ½ cups hot tap water and 2 tsp. baking soda and soak overnight. Drain and rinse two times, then add water to cover beans and cook until soft and tender, about 2 hours, adding more BOILING water as needed.