Learning about Beans
Out of all the foods we eat, beans are considered one of the best nutritional values we have. Dry beans average about 22% protein in the seed, the highest protein content of any seed crop. They contain all essential amino acids, except one (methionine). However, when combined with rice, corn, wheat or meat, complete protein is obtained. Nutritionally, most beans are a source of Calcium, Vitamin A and C, Thiamine, Vitamin K and E. Beans are also an excellent source of Fiber. One cup of beans provide the same amount of fiber as 3 standard doses of Metamucil. Not only do they give you the fiber, they are much more pleasant to eat and can be prepared with endless variety of tastes. Beans are low in calories and nearly all beans contain only 2-3% fat! Please see our web blog for some bean recipes from the USU Extension Service.
KINDS There are four types of beans that store well for an emergency food supply:· Kidney beans are usually dark red in color. They are really high in anti-oxidants which make them a great idea for storing for the long term. Kidney beans are often used for making chili.
· Black beans are (just like they sound) black in color. They have a somewhat nuttier flavor than other beans and are fairly small. They make a really good addition to soups and once again these beans are fairly high in anti-oxidants.
· Pinto beans are somewhat mottled in color and are great for using in burrito's or even mashed up as re-fried beans.
· White Beans have a delicate flavor and tender texture. They are used in baked beans, soups and stews.
When buying beans, be aware that there is a quality difference. For the most part, dry beans are graded U.S. No.1 (best) through U.S. No. 3, based on defects. Lesser quality beans are generally graded “substandard” or “sample”.STORAGE Beans can store a long time. When stored in #10 cans with oxygen absorbers beans can last 20-30 years with substantial nutritional value. Make sure to keep them in an area that is as cool as possible and store them in appropriate containers. The older they are the longer you have to soak them to get them to soften. If they're not properly packaged or stored, they will begin to lose their flavor and nutrients after a few years.
AMOUNTS
- A pound of beans measures about 2 cups.
- Beans triple in volume when soaked and cooked.
- A pound of dry beans yields 6 cups cooked.
- A pound of dry beans makes about 9 servings of baked beans.
- A pound of dry beans makes about 12 servings of bean soup.
COOKING
Cooking beans involves 2 steps, soaking and cooking. Below are the most common ways recommended, or you have your own favorite way.
Soaking
· Quick soak: After rinsing and sorting dry beans, place beans in a large pot with 3 cups of water for every cup of dry beans. Bring to a boil; boil for 2 minutes. Next, add 3/8 teaspoon of baking soda (sodium bicarbonate) for each cup of beans, cover, and soak for 1 hour or more. More baking soda may be required for older beans. Remove from heat. Cover and let sit for 1 hour. Drain and rinse beans.
· Slow soak: After rinsing and sorting dry beans, place in a large pot with 3 cups of water for every cup of dry beans. Let sit overnight or 6-8 hours. Drain and rinse beans.
Cooking
In large pot, add 3 cups of water for every cup of dry beans. Bring to a boil; simmer with lid tilted until tender, about 1 ½ to 2 hours. Beans are done when they can be easily mashed with a fork or between two fingers. You can also cook dried beans in a crock pot. Start them early in the morning, put 5 cups beans in a 5-6 quart pot, put meat and seasoning, fill the pot the rest of the way with water. cook them on high all day and they will be done when we get home for dinner. A small pressure cooker is yet another way to cook and is great investment if you use a lot of dried beans. You can go from soaked beans to dinner in a half hour and the final product is usually superior to beans done in the crock pot. Cooked beans should be refrigerated or frozen.
How to minimize the bean/gas effect (from Mike Barr)
· Discard the soaking water when preparing dry beans from scratch and rinse beans thoroughly before cooking them.
· Gradually increase the amount and frequency of beans in your diet. This will give your body a chance to adjust to them.
· Try Beano™, a non-prescription product available in the pharmacy section of many stores.
