Thursday, June 14, 2012

Preparation Tips for Beans

As promised, in an effort to decrease consumption of canned foods (see my previous post on BPA in Canned Food), this week I'll give some guidance on how to cook beans from scratch!

Garbanzo beans (chickpeas), red kidney beans, navy beans, and black turtle beans

The First Step - Measuring
Dried beans yield approximately 3 times the amount once cooked.  So, 1 cup of dried beans = 3 cups cooked beans.

The Next Step - Soaking
After rinsing, soak beans overnight in a glass jar containing 3 times their volume of cold water.  In the morning, drain the beans and put them in your favourite cooking pot with the same amount of fresh water.

The Next Next Step - Cooking
Choose your favourite bean from the chart below to determine their cooking time.  Bring water and beans to a boil, then reduce to a simmer.  Allow to cook until soft and easily mashed, then drain the beans.

The Final Step - Eating
From hearty chili to summer bean salad, there are countless ways to enjoy cooked beans!  In my next post, I'll share with you one of my favourite original recipes using red lentils:  Scarlett's Spicy Dahl

Beans (best soaked first)
Cooking Time
Black Beans
1 - 1½ hours
Garbanzo Beans (Chickpeas)
1 - 1½ hours
Great Northern Beans
1 - 1½ hours
Lima Beans (Large)
45 - 60 minutes
Lima Beans (Baby)
1 hour
Navy Beans
1 - 1½ hours
Pink Beans
1 - 1½ hours
Pinto Beans
1 - 1½ hours
Red Beans
1 - 1½ hours
Red Kidney Beans
1 - 1½ hours
3 hours

Beans (do not require soaking)
Cooking Time
Black-Eyed Peas
1 - 1½ hours
30 - 45 minutes
Green Split Peas
30 - 45 minutes


No comments:

Post a Comment