BEANS FAQ
Real Food Living FAQ series DISCLAIMER: The Real Food Living FAQ and reprints are provided as information only. The comments contained in the FAQ are the opinions of our readers. Before making any radical changes in your diet, please talk with your personal health care provider. Vickilynn Haycraft Editor and Real Food Living List Owner
1. I have never cooked dried beans! (Don't laugh!) Please tell me how!
1. I have never cooked dried beans! (Don't laugh!) Please tell me how! A. We promise we won't laugh! Every one has to try this the first time. Dried beans need to be rehydrated by cooking in simmering water. Many things can affect the cooked result. Things such as the age of the beans, how they have been handled and stored, or the altitude at which the beans are cooked. (Beans cooked at higher elevations take longer to soften.) You have to consider the degree of water hardness (more minerals can make for longer cooking times). Acid ingredients such as tomatoes, vinegar, or citrus juices will greatly retard cooking times if added early on during the cooking process.
Cooking dried beans is very easy. Here are the steps: 2. Do I have to soak my beans? A. Presoaking beans only shortens the cooking time about 30 minutes on large beans. There is little notice in the difference in texture or taste. Some people think that soaking several hours (or overnight) and then dumping that water, getting fresh water for cooking, reduces the ~~bean music~~ potential. You can cook your beans overnight in a crockpot and not bother to soak them. I sort and rinse my beans, then place in crockpot. In a 6 qt crockpot, I use 6 cups of rinsed, uncooked beans. I cover with water up to 2 inches below the crockpot rim. Place lid on andc ook on HIGH about an hour, turn to LOW then I go to bed. In the morning, my beans will be cooked and ready for my recipe. One thing to consider though is not to overfill or underfill the crockpot with beans or water since you won’t be checking on it. If the beans are not covered in water, they will not soften in the crockpot and you will get bean rocks. 3. How do I store dried beans?
A. When purchasing beans, buy them from a store that has a high turnover so you will know they are fresh. Store them in their original packaging or in a canister on a cool pantry shelf. Prolonged exposure to sunlight can dehydrate them further and may cause them to never soften enough when cooked to be able to eat them. Dried beans stored correctly can last indefinitely, but the older they are, sometimes the longer they may take to get soft in cooking. I use my older beans in long-cooking recipes, or cook them in the crockpot.
4. Can I pre-cook beans and use them later?
A. YES! I can share one thing that I do. One evening or sometime during the week-end I will soak and cook a big pot of pinto beans. We usually have refried beans sometime during the week-end and bean burritos during the week. And, beans and legumes freeze very well, I do it *all* the time. You can freeze them seasoned or unseasoned.
5. Where do you get recipes for beans you cook yourself? Every recipe I have starts with "one can of xyz beans".
A. Try cookbooks like Laurel's Kitchen, More With Less Cookbook or Rodales Basic Natural Foods Cookbook. These cookbooks also have a good variety of recipes which are healthy for you as well. Also see, the equivalent measures below. Also, you can take any recipe that uses canned beans and
substitute your home cooked ones.
6. What are the measures for dry beans vs. cooked? I'd like to use the recipes I have and that I know my family will enjoy.
A. Here are some approximate measures
7. My husband really doesn't like beans. Do you have any suggestions on how to wean him away from his "steak and potatoes" diet and include more beans?
A. I found that my husband preferred bean dishes which had an ethnic flair. For example making refried beans for Mexican dishes or a spicy casserole. With a nice salad and fresh muffins or bread on the side, he never noticed it was a meatless meal! I also tried making rice and beans as a side dish, or black bean dip with tortillas with a meat entree to help introduce the idea that this IS "real" food! (Editor's Note: See also our "Changes Made Easy" FAQ!)
8. OK, now I know how to prepare beans. But I need recipes!!!
A. Here is a selection from our files:
SIMPLE LIMA BEAN AND BARLEY SOUP
Cook lima beans and onion until beans are tender. Do not drain cooking
liquid. Add cooked barley. Add spices to taste, start with 1/4 teaspoon of
each and work up to taste.
Puree half of soup in batches in blender, or use hand blender put directly
in soupot. Leave some beans whole.
This becomes quite firm when chilled, you may need to add more water when
reheating.
BLACK BEAN BURRITOS FOR A CROWD
4 cans of black beans (or about 2 cups dry beans - cooked)
If using dried beans, cook ahead. Saute garlic lightly in water . Place
cooked beans, carrots, chiles, garlic, cumin and salsa in a pot and gently
simmer about 30 minutes or more, or place in a crockpot on LOW and cook for 2
hours or more. When all the flavors have had time to mix, let cool.
To assemble, place 2-3 tablespoons of bean mixture into the center of each
tortilla. If using small corn tortillas, use less than if using larger ones.
Fold up the tortilla by folding in ends and rolling up sides. Place folded
tortillas, seam side down in a casserole dish or baking pan that has been very
lightly greased with oil. Place each tortilla side by side, making one layer of tortillas.
Place remaining tortillas on top, creating another layer.
In between layers, spread some of the sauce from the bean mixture. When the
layers are completed, there should be quite a bit of sauce in the dish.
Cover, and bake for 40 minutes at 350 degree oven
NOTE: Makes 20 burritos.
Variations: You can place some fresh tomatoes or grated cheese in between layers
of burritos or serve on the side. Serve with sour cream or yogurt.
LENTIL POT PIE
Amount Measure Ingredient -- Preparation Method
whole grain pie crust
In a large pan, place the water, carrots celery and lentils with soy sauce
and/or meatless seasoning. Bring to a boil, lower heat, cover and simmer
about 30 minutes.
Add potatoes and cook another 15-20 minutes, or until tender. (Prepare
crust)
Melt butter or place oil in a saute pan and add flour. Brown flour and
butter. Add 1 cup of liquid from the lentil/veggie mixture and add to saute
pan. Stir until thickened and add to lentil/veggie mixture. Add herbs and
correct seasonings. Cook over a medium low heat stirring constantly for
about 5 minutes. Take off heat and let sit while you roll crust out to top
9 x 13 pan.
Place lentil veggie mixture in the 9 x 13 pan. Mixture should be somewhat
thin. Place crust over top and seal.
Bake in a pre-heated 350 degree oven for 30 minutes, or until crust is
golden brown. Let sit 10 minutes to thicken.
Variation: Use pastry crust cut outs over the top of the lentil mixture
instead of a full crust. Try heart shaped or holiday shaped cut outs by
using cookie cutters.
YUMMY and very satisfying on a cold day!!
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