Bean Bonanza

WIC Café

Preparing and cooking family dry beans can be simple. A few basic cooking tips will help you learn how to easily follow bean recipes.

• Dried Beans and Peas
• Dried Pea and Lentil Preparation
• Dried Bean Preparation
• Cooking Times for Beans
• Links about Legume Cooking
• Community Resources about Cooking

 

Dried Beans and Peas

Dry beans and peas are also called legumes. They are a good source of protein, fiber, iron, and B-vitamins. They are also low in salt, fat, and cholesterol. Legumes are inexpensive and are a great choice for family meals. If you are unfamiliar with cooking legumes, they may seem intimidating. With a few simple tips, you can learn to enjoy them with ease. There are many filling and tasty ways to prepare legumes.

• Dried Pea and Lentil Preparation
• Dried Bean Preparation

 

 

Dried Pea and Lentil Preparation

1. Sort through the dried peas and lentils to remove debris or shriveled lentils.
2. Rinse and drain
3. Cover with water or broth and boil for 2 to 3 minutes. This helps to aid in digestion.
4. Reduce heat and simmer until tender. This can take from 10 minutes to 1 hour. It depends on the variety and age of the peas or lentils. Do not mix more fresh lentils with old ones. They will cook unevenly. Older lentils take longer to cook because of lost moisture.
   

NOTE:

• Split peas, black-eyed peas, and lentils do not need to be soaked before cooking. Try different recipes for a tasty meal.
• Add salt only after lentils are completely cooked. If salt is added to the cooking water the peas and lentils will become tough.
• It is best to add acidic ingredients such as wine or tomatoes after the lentils are tender. Adding them earlier can lengthen cooking time.

 

 

Dried Bean Preparation

1. SORT

Sort through the dried beans to make sure there are no small twigs or stones.

 

2. SOAK

Soak beans according to one of the following two methods:

Overnight Soak

1. Cover beans with 2 inches of water and let them soak overnight.
2. Drain beans and use fresh water before cooking.
   Note: Using fresh water for cooking and having a longer soaking time reduces gas from digesting beans.

Quick Soak

1. Cover the beans with water and bring to a boil.
2. Boil for 2 minutes.
3. Remove the beans from heat and let them soak for two hours.
4. Drain beans and use fresh water before cooking.

 

3. COOK

1. Cover soaked beans with fresh water in a large pot.
2. Bring the beans and water to a boil and then lower the heat to a simmer until the beans are tender.
3. See the cooking chart for average cooking times for beans.

 

 

Cooking Times for Beans

Bean Type	Cooking Time
Black Beans	1.5 to 2 hours
Garbanzo Beans (Chickpeas)	3 hours
Great Northern Beans	2 hours
Kidney Beans	2 hours
Lima Beans (Baby and Regular)	1 to 1.5 hours
Mung Beans	3 hours
Navy and Small White Beans	2 hours
Pinto Beans	2 hours
Red Beans	3 hours
Soy Beans	3 to 4 hours

 

NOTE:

Do not add salt or acidic ingredients such as vinegar, lemon, and tomatoes until the beans are finished cooking or almost done. These cause the beans to toughen.

 

 

Links about Legume Cooking

Dried Bean Information and Cooking
About.com—http://homecooking.about.com/library/archive/blss127.htm
Americanbean.org—http://www.americanbean.org/

Lentil Information and Cooking
About.com—http://homecooking.about.com/cs/vegetables/a/lentils_3.htm
USA Dried Pea and Lentil Council—http://www.pea-lentil.com/recipes/index.html

 

Community Resources about Cooking

Cooking Classes
Classy Cuisine
4801 N University Ave
Provo, UT 84604
(801) 426-7922

Macey’s Food and Drug
1400 N State St
Provo, UT 84604
(801) 356-3216

Cooking and Nutrition Classes
Family Nutrition Program
Utah State University Extension
http://www.unitedwayucv.org/org/1416981.html