Bean Basics

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     Beans have been around for over 6000 years. They are very nutritious and inexpensive to use. They can be used in breads, soups, chili, salad, casseroles, ethnic dishes, patties, dips, sauces and even fudge.

     Common kinds: Anazasi, Black, Blackeye Peas, Garbanzo, Great Northern, Kidney, Lentil, Lima, Mung, Navy, Pea, Pink, Pinto, Red, and Soy.  

    Recommended amount to store, per person: 60 lbs (can be offset by meat)

    Storage: 30 years at 75º only but about 5 years, in garage. (still can be used for flour)

 

Bean Nutrition Facts:

v  Only 2-3 % fat

v  No Cholesterol, actually help the body get rid of LDL’s (bad cholesterol)

v  High in fiber, (1 c. beans =1 3/4c. dry oats or 2/3 c. bran or 3 doses laxative)

v  High in usable Protein (complete protein when combined w/ grains, rice, corn or milk products)

(1 ¼ c. beans has half the calories and 25% more protein than 6 oz steak)

(Beans and grains eaten within 2 days will still make complete protein)

v  High in B Vitamins, Complex Carbs, Iron, Calcium, Phosphorus and Potassium

v  Turns food into energy; builds a healthy nervous system and strong bones; satisfies hunger)

 

Ways to Reduce Gas

• Use beans 2-3 times per week (work up to - this forms enzymes to digest )

• Add ¼ t. baking soda during soaking to reduce gas and to soften beans (more if really hard)

• Discard soaking water, rinse and replace before cooking, remove foam when cooking

• Sprout before cooking

• Use Beano (Call 1-800-257-8650 for sample and information)

 

Bean Arithmetic:

• One pound of beans = 2 cups dry = 6 c. cooked

• One pound of dry beans ground = 5 c. flour

• 3 cups of water to 1 cup beans for soaking

• 1-16 oz can beans = @ 1 2/3 cups cooked beans

 

Cooking Tips:

• If a recipe calls for lemon juice, vinegar, salt or tomato products, wait until beans a almost tender before adding or it will slow the softening process

• At high altitudes or in hard water areas increase both soaking and cooking times

• Slow cooking beans prevents them from bursting and makes them easier to digest

• 1 T. oil  baking soda added during cooking reduces foaming and boil-overs

• Beans can also be cooked in a crock pot, but may need a longer cooking time.

• Replace fats in baked goods with mashed white beans (1 c shortening=1 c mashed beans)

 

Bean Flour

     Bean flours added to baked goods increase vitamins and minerals and provide a source of complete protein. Great way to use old beans. Bean flour stores up to 6 months at room temperature, 1 year in frig.

* Replace up to 25% of flour in recipes with bean flour. (2 c flour = 1 ½ wheat flour + ½ c. bean flour)

* Baby Lima or Navy make mildest tasting flour.

*Sort beans, checking for broken, dirty beans or rocks (Unnecessary if “triple cleaned”)

Grinders: (Use impact or burr grinders NOT stone grinders)

*Set Mill to grind on medium-fine

*Stir beans, if necessary, so they don’t get stuck

*With all grinders, after finished grinding bean flour, grind 1 c. of hard grain to clean out internal parts.

*Thoroughly brush away any remaining flour residue.

*Store flour in air tight container.

 

Soaking Dry Beans:

     All beans need to be soaked  (Lentils, split, green, & yellow peas no soaking needed)

v  Overnight (preferred): Wash and sort. Place in large sauce pan with 3 cups of water per cup of dry beans. Let stand overnight. In morning drain and rinse.

v  Quick Soak:  Follow above instructions but bring beans and water to a boil and cook 2 minutes. Remove from heat, cover and let stand 1-2 hours. Rinse and drain.

v  Cracked Bean Quick Soak: to 2 c. cracked beans add 4 cups boiling water. Cover and let stand 5 minutes, rinse and drain.

 

Sprouting Beans:

    (This takes the place of the soaking process-cook as normal)

     Wash and sort beans. Place in large bowl with 3 c. of water per cup of beans. Let stand overnight (12 hours). Drain and rinse, then put beans into sprouting container.

In quart Jar: measure 1 c. soaked beans and cover with a piece of nylon secured with a rubber band or jar ring or use commercial sprouting lid. In sprouting tray: cover with a layer that is 2-3 beans thick.

     For both, cover and place in a warm area (@70 degrees), rinsing and draining at least 2 times per day with warm water (VERY IMPORTANT). Tip jar upside down or tilt trays and drain until no water drips out. Within 2 days most will have sprouted as long as the seed. Older seeds may take up to 5 days. Be sure to rinse and drain thoroughly.

 

Cooking Methods:

     Stovetop Method: for each cup of dried beans dissolve 1 t. salt in 3 c. hot water, add 1 T. oil, bring to a boil. Add soaked beans (drained and rinsed), boil gently, uncovered, adding water if needed to keep beans covered, until tender. Drain, yields 2-3 cups.

     Pressure Cooker: Place previously soaked and rinsed beans in pressure cooker, filling no more than 1/3 full to allow for expansion Add water to cover and 1 T. oil to reduce foaming. Cover and cook at 10 pounds pressure 10-20 minutes, depending on size of bean. (darker beans take longer to cook)

     Or, place washed and sorted beans, unsoaked, in pressure cooker with 3 times as much water as beans and 1 T. oil or butter. Cover; cook at 15 pounds pressure for 30 minutes for small beans, 40 for large beans.

     Crock Pot: Place washed and sorted beans in pot of boiling water (enough to cover). And simmer for 10 minutes. Drain off water. Then place beans in crock pot and add 3 cups of water for each cup of beans (when dry). Add seasonings to taste.  Cook on low 12 hours.

Microwave- Boilovers are common using the microwave and it does not save any cooking time. Other methods are better.

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Stovetop Cooking Times (after Soaking):

Black Beans                              1-1 ½ hours

Black-eyed peas                        1-1 ½ hours

Garbanzo beans                        2-2 ½ hours

Great Northern                          1-1 ½ hours

Kidney beans                            1 ½ - 2 hours

Lentils                                     30-45 min. (no soaking)

Lima, baby                                1 – 1 ½ hours

Navy (white) beans                     1 – 1 ½ hours

Pink beans                                1 ½- 2 hours

Pinto beans                               1 ½ - 2 hours

Red beans                                 1 ½ - 2 hours

Soybeans                                   3-3 ½ hours

Split peas                                  35-45 min. (no soaking)

 

Storing Beans:

v  Store in covered container in refrigerator 3-5 days (spoil easily)

v  Freeze cook beans in 1-2 c portions in zip-lock bags. Flatten bag, squeezing out air, then seal and lay flat in freezer. Will keep 3-6 months. Thaw for salad or dips.

v  Dry beans can be bottled using a pressure canner and have a shelf like of at least 1 year.

 

Places to Find Dry Beans:

Can yourself: Bishop’s Storehouse, Costco, Sam’s, Smart and Final, Win Co Foods, Grocery Stores

Already Canned: LDS Distribution Center (pinto), Walton Feed (group buys), Emergency Essentials

 

Cookbook Recommendations:

Country Beans by Rita Bingham (walton feed, june) or 888-232-6706

Emergency Food in a Nutshell by Leslie Probert and Lisa Harkness (walton feed, deseret book)

Caribbean Black Beans and Rice

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2¾ cups water

1 cup uncooked long grain rice

1 can (15 ounces) diced tomatoes, drained

1¾ cup soaked and cooked dry black beans or 1 can (15 ounces) black beans, drained and rinsed

½-1 can (4 ounce) diced green chiles

¼ cup dried onions

¼ cup dried green peppers (or ½ cup diced fresh peppers)

3 tablespoons brown sugar

1 tablespoon olive oil

1 tablespoon apple cider vinegar

1½ teaspoons cumin

1 teaspoon thyme leaves

½ teaspoon garlic powder

½ teaspoon pepper

½ teaspoon salt

¼-½ teaspoon red pepper flakes

1 bay leaf

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In a pot, heat water while adding all ingredients. Bring to boil; reduce heat and simmer, covered, 20 minutes. Remove bay leaf and serve. Serves 4-5.