Dried beans are a staple in many parts of the world, but in this country, they are often served as a side dish to accompany barbecued pork, beef or chicken. Actually beans make excellent meat free meals. Dried beans not only taste good, but also are economical to use. If you do not want to start and cook from scratch, it is very easy to open a can of your favorite beans and just eat them.
Beans have a definite place in weight management, as they are low in calories and high in fiber, which helps to provide a sense of fullness that can help in reducing food cravings. Beans also provide heart-healthy amounts of folate, an essential nutrient to protect the heart. Beans contain no cholesterol, are virtually fat free and unless sodium is added during canning or cooking, are low in sodium. In addition, the folate and the fiber may also help to lower the risk of cancer.
The 2005 Dietary Guidelines for Americans recommend consuming meatless meals 2-3 times per week. Some may worry that beans are an incomplete source of protein. However, when beans are combined with a grain, such as rice, you then have a complete protein. Other examples would be a bean burrito (beans in a tortilla) and beans and corn. Just add a salad and some fruit and you have a quick delicious meal.
The American Dry Bean Board suggests that for the most part any dried bean variety can be substituted for another. Beans blend well with a variety of foods and spices, although cooking times may vary. There are many beans to choose from:
n Adzuki Beans – are small with a vivid red color, solid flavor and texture.
n Large Lima Beans – are large and flat with a greenish-white color. The bean has a buttery flavor and creamy texture.
n Pink Beans – have a beautiful pink color and are of medium size with a refined texture and delicate flavor.
n Green Baby Lima Beans – are medium sized flat beans with a greenish white color, buttery flavor, and creamy texture.
n Small Red Beans – are dark red in color, small red beans are smoother in taste and texture than the dark red kidney bean.
n Dark Red Kidney Beans – are large and kidney shaped with a deep, glossy red color. The flavor and texture is solid.
n Black Beans – are sweet tasting with an almost mushroom-like flavor. The beans are medium sized and oval.
n Light Red Kidney Beans - large, kidney shaped and a pink color with a solid texture and flavor.
n Navy Beans – are small white and oval with a refined texture and delicate flavor.
n Cranberry Beans – are round with red specks, which disappear in cooking. They have a creamy texture with a flavor similar to chestnuts.
n Black-eyed Beans – are characterized by their kidney shape, white skin with a small black eye and very fine wrinkles. They have a scented aroma and a creamy texture.
n Pinto Beans – medium-size, oval shape, speckled reddish brown over a pale pink base. This bean is one of the most popular in America.
n Great Northern Beans – are flat, kidney-shaped, medium sized white beans. They have a delicate flavor and thin skin.
n Garbanzo Beans or Chickpeas – are usually pale yellow in color with a firm texture and a flavor somewhere between chestnuts and walnuts.
For additional information and/or to view a picture of any of these beans, visit the Fruit and Veggies Matter Web site at www.fruitsandveggiesmatter.gov/month/beans.html
There are four methods for soaking dried beans, depending on the amount of time you have:
n Traditional Slow Soak: Cover one pound of dried beans with 10 cups of water. Cover and refrigerate 6-8 hours or overnight. Drain and rinse the beans.
n Hot Soak: In a stockpot, bring 10 cups water to a boil. Add 1 pound dried beans and return to boil. Remove from heat, cover tightly, and let sit at room temperature for 1 hour. Drain and rinse the beans.
n Quick Soak: In a stockpot, bring 10 cups water to boil. Add 1 pound dried beans and return to a boil for 2-3 minutes. Cover, set aside at room temperature for 1 hour. Drain and rinse the beans.
n Gas-Free Soak: In a stockpot, place 1 pound of beans in 10 cups or more of boiling water. Boil 2-3 minutes, cover and set aside overnight. Before cooking, drain, and then rinse beans thoroughly before cooking them.
Before cooking the beans, cover with fresh cold water and bring to a boil. Reduce heat and simmer until tender. Cooking times will vary with type of bean but start checking for doneness after 45-60 minutes. Cooking times are as follows:
n Black Beans 1-1/2 to 2 hours
n Great Northern, Kidney, Navy, Small White and Pinto Beans 2 hours
n Red Beans and Garbanzo Beans (Chickpeas) 3 hours
Beans are done when they can be easily smashed between your fingers. For best results, do not add salt or other acidic ingredients when cooking beans, as this will slow the cooking process. Add these ingredients when beans are cooked and tender. For additional cooking tips on beans, visit the California Dry Bean Board website at www.calbeans.com
Susan Garkalns is a family and consumer sciences agent with the Randolph County Center of the N.C. Cooperative Extension Service in Asheboro. She can be reached at (336) 318-6000 or by e-mail at susan_garkalns@ncsu.edu
