Selecting Good Beans
When buying dry beans, inspect the package and look for firm, clean, whole beans of uniform size and color. Some varieties, such as large limas, are more susceptible to being broken or having broken seed coats than are other varieties. However, broken, wrinkled or blistered beans will seldom affect the appearance, taste and nutritional quality of the finished bean dish.
Canned beans are acceptable for all the recipes in this book; their best attribute is their time-saving characteristics. In some of the recipes only canned beans are recommended, as in the Meals in Minutes section. There are some varieties of beans, such as garbanzos and dark red kidneys, that are more available canned than dry.
If you have a problem finding your favorite bean in the dry or canned form, it may be due to low demand for it in your area or store. If you add your request to those already received by the store manager, you may soon find the store carrying that particular bean. The supermarket management isn't going to know you're missing it if you don't tell them.
Dry Bean Arithmetic
We recognize that sometimes you want to use canned beans, sometimes dry, so here's a handy chart to remind you of the various relationships between dry, cooked and canned beans:
** Dry beans expand to about 2-1/2 times their original size when soaked.
** A one-pound package of dry beans equals about 2 cups dry, or 5-6 cups cooked.
** One 15 ounce can (drained) equals about 1-2/3 cups cooked beans.
Storage Tips for Dry, Uncooked Beans
Dry beans can be stored for a relatively long period of time. They can be stored satisfactorily in the unopened plastic bag in which they are sold. If the bag has been opened, transfer the beans to an air-tight glass or metal container and store in a cool, dry place--preferably not the refrigerator. Using either of these correct storage methods, quality can be maintained 6-12 months or longer. Remember, during storage, they may either take on or lose moisture, which will affect the soaking and cooking time. Beans exposed to high temperatures and humidity may be difficult to cook.
Preparing Dry Beans for Cooking
There are several acceptable ways of preparing dry beans for cooking. All start with a thorough inspection for damaged beans and foreign material. Although beans go through a series of threshing, sifting and cleaning processes prior to packaging, none of these ordinarily include washing, because moisture could cause the beans to start sprouting. Therefore, it is important to rinse beans before cooking, but rinsing beans before soaking is not necessary, because field dust will be removed when the soak water is discarded.
Soaking Methods
"GO SOAK YOUR BEANS!"
Perhaps no other factor in bean cookery is more controversial than whether beans should be soaked, and if so, how to soak them properly before cooking. "What??", you say, "Soak the beans?" Perhaps you've been cooking them for years without soaking, because many cooks do, but it's a fact that before those beans can really start cooking, they must rehydrate--the purpose of soaking.
Since a bean contains only about 15% moisture in the dry form and rehydrates to about 60% moisture when fully cooked, you can see it has to soak up a lot of water. If you fail to soak the beans first, some of your cooking time (and energy expense) is wasted while the beans rehydrate. So, our recommendation is, SOAK THE BEANS FIRST--especially the denser varieties such as kidneys, pinks and small whites. There are three methods of soaking beans: 1) Overnight soak in cold water, 2) Quick-Soak method for one hour, and 3) Our preferred Hot-Soak method--for four hours or more. (Blackeyes do not need to be soaked before cooking).
Let's talk about the Gas!
It seems that beans and intestinal discomfort (gas) have been forever linked. Beans may cause gas in some, but not all people. Other foods also cause gas, yet beans are often associated with the problem. What causes the problem? Fiber and complex sugars (both of which your body can adjust to with time) are the main culprits. Any doctor or dietitian will agree that if you suddenly add fiber (roughage) to your diet, it will cause gas, but the complex sugars (known scientifically as oligosaccharides) might need a little explanation. Simply stated, as beans are being digested, these sugars encounter certain enzymes in the large intestine. These enzymes are unaccustomed to dealing with those sugars in the beans, so they work harder than usual to digest; the result is gas. What can you do about it?
* As you gradually increase your consumption of beans, your system will adjust.
* You can also reduce the amount of the undigestible sugars in beans by the Hot-Soak method listed below. During the hot soak process, many of the undigestible, complex sugars in beans are dissolved into the soak water and go down the drain with the water. Afraid of throwing away some valuable nutrients? Don't be. Scientists tell us that no significant amounts of essential nutrients are lost. Further, the protein and carbohydrates, the main nutritional components, are not disturbed. Certainly, for most people, any discomfort avoided and improvement in flavor gained by discarding the soak water are much more important than an insignificant loss of nutrients.
Hot-Soak (Preferred) and Quick-Soak Methods
For each pound of California dry beans, any variety, add 10 cups hot water. Remember, beans will rehydrate to at least twice their dry size, so be sure to start with a large enough pot. (Note: Up to 2 teaspoons of salt per pound of beans may be added to help the beans absorb water more evenly.) Heat to boiling, let boil two to three minutes. Remove from heat, cover and set aside for at least one hour (Quick-Soak Method), but preferably four hours or more (Hot-Soak Method). The longer soak time is recommended to allow more sugars to dissolve, thus helping the beans to be more easily digested. Whether you soak the beans for an hour or several hours, discard the soak water.
Blackeyes are a little different. The above soaking/cooking method is applicable for most of the beans mentioned in this book. However, recent experimentation has shown there is a better way for cooking blackeyes.
Rather than soaking blackeyes, we recommend a "hot wash". Cover the beans with sufficient water and boil for 3 to 4 minutes. Discard water and cook in beef, chicken or vegetable broth. If your recipe calls for other ingredients, add them to the broth and beans mixture just as if you were cooking with plain water. Cooking time is about 45 minutes. Try it. Even long term blackeye fans might prefer this cooking method.
Basic Cooking
For plain boiled beans (for side dishes, casseroles etc.), place the soaked drained beans into a large pot or Dutch oven and cover with 6 cups of fresh hot water for each pound of beans, or about one inch above the beans. If desired, add 1 to 2 tablespoons oil, bacon drippings, or butter (to prevent boiling over), and 2 teaspoons salt and other seasonings. Boil gently with lid tilted (or without lid if foaming becomes a problem) until tender when taste-tested. Add hot water as needed to keep beans just covered with liquid. If ham or other salty meat is cooked with the beans, adjust salt to taste, when recipe is almost done.
It is difficult to give exact cooking time information because much depends upon altitude, bean variety, water hardness and age of the beans. The chart below of the eight California varieties shows approximate cooking times for soaked beans under normal conditions. The best rule, however, is to test frequently during cooking, then come to your own decision when beans are tender and taste "done."
Remember, intended use dictates desired tenderness. It is better to cook beans to a firm stage for salads, freezing and longer-cooking recipes. If you plan to puree or mash the beans, cook until very soft. Cook beans to your taste preference if adding to a recipe to be cooked 20 minutes or less, since the beans will probably not soften further.
Baby Lima Beans 1 Hour
Blackeyes 3/4 to 1 Hour
Dark Red Kidneys 1 to 1-1/2 Hours
Garbanzos 1 to 1-1/2 Hours
Large Limas 3/4 to 1 Hour
Light Red Kidneys 1 to 1-1/2 Hours
Pink Beans 1 to l-1/2 Hours
Small Whites 1 to 1-1/2 Hours
Budget Stretchers
Dry beans, whether cooked or canned, provide hearty eating at moderate cost. No matter how food prices and inflation have varied, dry beans remain at or near the top of the USDA's list of foods providing the most protein per dollar. A one-pound package of dry beans doesn't look big, yet contains about 90% solids. In contrast, meats, traditional protein sources, may seem to have more volume, but contain 60-70 percent moisture. When dry beans are cooked, they expand; meats generally shrink during cooking.
The Versatile Bean
Some of Webster's many definitions for "versatile" are (1) having many abilities, (2) handy, (3) adaptable, and (4) talented. Though these descriptions might better describe the cook than what is cooking, nevertheless, the bean just has to be described as versatile when it comes time to preparing a meal.
Thousands of families are discovering or rediscovering the virtues of dry beans as a versatile, satisfying food, using them ingeniously in everything from hearty casseroles to light-hearted salads. If you've browsed this website, you may have noticed many recipes for salads and soups--as well as appetizers and side dishes. Beans just have to qualify as one of the most versatile of nature's foods. The varieties of California beans, in their many shapes, sizes and tastes, offer endless possibilities. When one California dry bean "works right" in a recipe, another may too.
Actually, the versatility of California beans can enhance their nutritional value because of their ability to combine with other nutrient-rich foods. They compliment bright yellow and dark green vegetables, fresh or canned tomatoes and even fruit, all of which are recommended foods in a balanced, healthful diet.
As today's health-conscious public knows, dry beans are a truly natural food. Nothing has been done to alter Nature's cycle of growth--seed germination, flowering, pollination, formation of the new seed, and drying, all the elements needed to seal in the natural nutrients.
After trying a recipe in this book once, chances are you'll have ideas for changes that will "personalize" the recipe. Go ahead! You'll help us prove just how versatile, adaptable and just plain good beans really are!
PRESSURE COOKERS can make quick work of cooking beans. If you use one, follow a few general rules. Don't fill your cooker more than halfway, and make sure beans are covered with water or stock. You should usually add 1 tablespoon of oil per cup of beans to help reduce foaming, which may tend to clog the vent. Soaked beans will cook in 3 to 14 minutes depending on variety, size and age. If the beans are not done when you open the cooker, finish the job on top of the stove. For more information and a complete chart of cooking times, look for "Cooking under Pressure" (William Morrow) by Lorna Sass.
You can use your MICROWAVE OVEN to cook beans by following some basic instructions. We recommend that you soak your beans by the Preferred Method - for best results. However, you can use the Microwave for soaking by putting one pound of beans in a 5-quart container with 8 cups of water; cover and cook at full power for 8-10 minutes or until boiling. Let stand for one hour or longer, stirring occasionally; drain. To cook the beans, add 6-8 cups of fresh hot water; cover and cook at full power for 8-10 minutes or until boiling; reduce power 50% and cook another 15-20 minutes or until beans are tender. The beans are now ready for use in any recipe using cooked beans.
Microwave ovens are also satisfactory for thawing frozen soaked or cooked beans, reheating prepared recipes or warming canned beans. Using a microwave to finish casseroles or main dishes may save up to an hour of cooking time. Assemble the casserole, cover and cook at medium setting until all ingredients are blended and hot. Let the casserole stand 5 minutes to complete the cooking process.
While CROCK POTS may be a convenient way to cook dry beans, remember that beans need to boil in order to be cooked. Often crock pot settings are too low for beans to boil. We suggest that you check the temperature setting of your crock pot. Choose the setting that cooks at 212 * F. or higher. Cooking times will vary. Of course, there is no problem with a crock pot if you are using canned beans or beans that have already been cooked by some other method.
COOKING TIPS
The Savory Cooking Method is preferred by some cooks and recommended, especially for beans to be used as a vegetable side dish or in a salad. Drain and rinse soaked beans. Add the following for each pound of dry beans: 6 cups of hot water, 2 tablespoons oil or butter, 2 teaspoons onion salt, 1/4 teaspoon garlic salt, 1 tablespoon chicken stock base (or 3 bouillon cubes) and 1/4 teaspoon white pepper. Heat to boiling, reduce heat, and boil gently until just tender. Taste, and add salt as needed.
In recipes calling for tomatoes, chili sauce, lemon juice, vinegar or ketchup, add these at the end of the cooking time, since acidic ingredients may slow the softening of beans.
Bean Puree
Soak and cook ½ pound ry beans by preferred method, cooking beans until very tender or nearly mushy. Drain beans, reserving cooking liquid. Put 1 to 2 cups beans in blender with 1/4 cup to ½ cup reserved cooking liquid. Blend on medium speed until smooth, stopping blender occasionally to scrape sides and stir puree up from bottom. Bean mixture should circulate slowly. Makes about 2 cups of puree.
Hard Water-If you consistently have problems cooking beans to the desired tenderness within specified cooking times, you may have hard water. Although some cooks recommend overcoming hard water problems with a small amount of baking soda in the cook water, we don't recommend it because baking soda may give beans a soapy flavor--and may destroy the thiamin. Bottled purified drinking water can be used in place of hard tap water.
High Altitude-Cooking beans at high altitudes (above 3,500 feet) takes longer than normal. Information about high altitude cooking is available from your Cooperative Extension Service. We suggest planning for longer cooking times, or use a pressure cooker.
Proper Storage of Cooked Beans
When cooking beans, cook more than is needed for immediate use. Cooked beans can be stored safely for at least four days refrigerated, or up to one year frozen, without quality loss. After cooking, simply rinse beans under cold water, then pack in an airtight container or freezer bag. Leftover prepared beans or bean recipes can also be refrigerated or frozen, and often taste even better the second time around!
To prepare beans for FREEZING, pack cooled beans in 1-2/3 cup quantities (amount in a 15 ounce can) or multiples of that, so you can easily use them in place of canned beans. Be sure to leave some space in the container for expansion during freezing.
THAWING frozen beans should be done slowly to retain shape. There are several acceptable methods: overnight in the refrigerator; at room temperature for several hours; for about an hour in a pan of warm water; or in the microwave oven at 50% power. After thawing, you may want to reheat with a little water or broth to restore consistency.
NUTRITION
DRY BEANS GIVE YOU IMPORTANT EXTRA VALUES. . .
. . . Nutrition Economy Versatility
Since the earliest day of history, dry beans have played an important role in diets. Since bean preservation was simply a matter of drying, beans became a readily available year-round source of primary nutrients.
Today, there are several reasons why beans are important for the active lifestyles of adults and children. Beans are an excellent source of complex carbohydrates for energy, as well as protein for growth and repair of body tissue. Many health organizations, including the American Heart Association, American Cancer Society and the American Diabetes Association recognize beans as a healthy and versatile way to meet nutritional guidelines because of these attributes:
+ High in complex carbohydrates
+ High in protein
+ High in dietary fiber
+ High in Folate
+ Low in fat, especially saturated types
+ No cholesterol
+ Low in sodium
Caloric Balance
A diet with "Caloric Balance" is a key to healthful eating. Current nutritional guidelines for good health encourage consumption of a balanced diet in the following proportions: about 30% calories from fat, 60% from carbohydrates, and 10% from protein. Many of the delicious bean recipes in this book meet these guidelines by using a moderate amount of meat, cheese and other fats.
Protein
Beans are rich in protein. Although no single nutrient is all-important for human health, protein is usually ranked first because it supplies material for building and repairing body tissue--muscles, glands, bones, teeth and skin.
Dry beans and other legume seeds have the highest protein content of all commercial seed crops. The actual protein content of the most common varieties of dry beans ranges from 21% to 27% (7% and 10% protein content in cooked beans). Although bean protein is somewhat lacking in methionine, one of the eight essential amino acids in a complete protein, the insufficiency is corrected when grains, corn and/or rice or small amounts of meat, eggs or cheese are eaten during the day.
Vitamins
Beans supply important vitamins. Dry beans are among the richest natural source of the B vitamins--thiamin, pyridoxine, niacin--as well as folate.
For example, according to the USDA Nutrient Database, one cup of cooked blackeyes provides over 350 mcg. of folate. They have the highest per gram content of folate of all vegetables; cooked large lima beans compare favorably with beef liver in thiamin; and a six ounce serving of cooked large limas, blackeyes or pink beans is better than brewer's yeast or raw wheat germ as a source of pyridoxine. An average serving of cooked dry beans can supply a significant amount of the daily requirement for other important B vitamins such as thiamin, pyridoxine, niacin and riboflavin.
Minerals
Iron is plentiful in dry beans. A cup of cooked or canned beans provides almost half the amount of iron recommended daily for men, and one-fourth of that recommended for women. Iron is important for building red blood cells to carry oxygen from the lungs to all parts of the body.
Calcium and Phosphorus are needed for building strong bones and teeth and for regulating body processes. Both are present in beans.
Potassium, important for regulating the fluid balance of the body, is plentifully supplied in dry beans. Potassium is particularly important in the diet of people on diuretic medication and for those whom low-sodium diets have been prescribed.
Carbohydrates
Beans provide valuable carbohydrates and so have long been prized for their energy potential.. Beans are digested slower than most carbohydrate foods, so they satisfy hunger longer. Beans not only supply the starch needed for caloric balance, they do it with a modest calorie count. USDA Nutrient Database shows a serving of 100 grams of cooked dry beans (approximately four ounces dry) contains only 110 to 120 calories, depending upon bean variety.
Fiber
Beans supply natural fiber so important in maintaining regularity and a healthy digestive system. Though much work is being done to establish the specific role of fiber in the diet, there is evidence that a high fiber diet can reduce the risk of certain cancers and help lower blood cholesterol.
Low Cholesterol
The small amount of fat in dry beans (less than 2%) is all vegetable in nature and therefore contains no cholesterol. Also, beans are low in sodium. This is good news for people on cholesterol-lowering or low sodium diets.
|
Nutrient Profile for Cooked Dry Beans |
|||||
| 1 Cup-Cooked Beans | Red Kidney |
Blackeyes |
Garbanzo |
Large Lima |
Baby Lima |
| Calories | 218 |
200 |
270 |
218 |
230 |
| Carbohydrates | 38g |
36g |
46g |
40g |
42g |
| Protein | 16g |
14g |
14g |
14g |
14g |
| Dietary Fiber | 8g |
12g |
6g |
12g |
12g |
| Folate | 130mcg |
358mcg |
282mcg |
156mcg |
274mcg |
| Calcium | 78mg |
42mg |
80mg |
32mg |
52mg |
| Iron | 4mg |
4mg |
4mg |
4mg |
4mg |
| Fat | 1g |
1g |
4g |
1g |
1g |
| % calories from fat | 0.02 |
0.1 |
0.28 |
0.06 |
0.06 |
| Sodium | 8mg |
6mg |
10mg |
4mg |
6mg |
