Culinary Basics: Ingredients - Using Beans

Knowing Beans About Beans

There are many different kinds of beans available to us – dried beans or already cooked/canned. However, to understand more about the culinary basics using beans, here is a chart that shows the exact breakdown of each type of bean (including calories).

It is a great way to figure out the calories in any particular kind of bean as some are higher in calories.

It is also an easy way to figure out how many carbs for instance are in a particular bean – again, some are higher in carbs and some are extremely low in carbs.

No matter what the diet you are striving for, there are many beans to choose from and if one particular bean doesn’t fit into your diet criteria, you can always try another.

Of course, if you have canned beans, there is no method simpler! Simply store in your cupboard or pantry and use as you need them.

You can buy dried beans and legumes in almost any supermarket - whether prepackaged or in bins.

I've read that beans keep forever but I've also heard that it is best to use them within a year because they just become drier and drier.

Store in jars or air-tight containers in a cupboard or pantry and use them as you need them.

A great use for beans over a year old? Use as pie weights in a single crust baked pie shell. They work just as well as gourmet store pie weights. Simply line your pie shell before baking with a piece of foil.  Then fill with beans to weigh down the shell and keep it from bubbling or puckering. Remove the beans and throw away when finished.

This method will destroy any potential toxins created by undercooked beans.

Sort, rinse and cover the dried beans with plenty of water – soak for at least 12 hours.

Drain and rinse the beans. Cover with fresh water.

Boil vigorously for at least 10 minutes.

You will need to simmer them for another 45-60 minutes to get them to tender – or add to a recipe where they will be cooked for approximately that amount of time, such as a chili or a minestrone soup.

For soy beans, follow the above instructions but they generally need to be boiled at a vigorous boil for 1 hour and then cooked 2-3 hours further to get them to tender.

If you've cooked too many beans to eat within a few days, you can cool them quickly and freeze them. They freeze very well whether in soups or ‘as is’.

Another great way to use cooked beans (especially black or pinto) is for breakfast! They make a great adjunct to eggs – or even better use in huevos rancheros or a breakfast burrito.

You should avoid drinking coffee or tea for a half hour after consuming beans because they contain a lot of iron. These drinks slow down the ability for your body to absorb the iron!

There are several different ways to cook dried beans but the most important thing to remember is to cook them thoroughly, especially kidney beans.

You can also cook beans in a pressure cooker for quick cooking but be sure to follow manufacturer's instructions as a pressure cooker can be a very dangerous appliance to use. It is really important when using a pressure cooker to never overfill as there is a danger of explosion.

You can prepare beans as the method below shows - the traditional stove top method.

You can even cook beans in the oven.

No matter how you cook dried beans or if you use canned beans in recipes, this is one healthy ingredient and part of the culinary basic ingredients to have on hand.