Soup It Up—With Beans

Beneficial Beans

Beans and other legumes have long been a dietary staple for many cultures—dating as far back as 20,000 years! Ancient cultures knew that beans were easily cultivated and provided sustenance. In today’s terminology, this translates to cheap, nutritious food. So, if you’re trying to stretch your food dollar, don’t overlook the value and versatility of the bean.

Low Cost

All beans can be considered relatively inexpensive sources of nutrients. However, when cost is a primary concern, dry beans are unquestionably the way to go. At about 25 cents/cup (cooked and drained), they are less than half the price of their canned counterparts. In addition, dry beans do not have the added salt and preservatives necessary to maintain freshness and quality in the canned product.

Preparation

Unfortunately, what you gain in price, you lose in convenience. Most dry beans must be soaked in the refrigerator for 6-8 hours or overnight before cooking. In addition, cooking can take 30 minutes to two hours, depending on the type of bean. However, this time can be shortened by boiling the beans first (before soaking) or by using a pressure cooker. To avoid soaking altogether, simply choose dry lentils, split peas, or black-eyed peas, as they do not require a soak before cooking. Beans are done when they can be easily mashed between two fingers or with a fork. And remember that dry beans may triple in size during the soaking process, so measure carefully!

Nutritional Gold

Whether canned or dried, beans are nutritional gold. They are good sources of carbohydrates, fiber, and protein and are low in fat and sodium. In addition, beans contain a multitude of vitamins and minerals, including calcium, potassium, iron, and many of the B vitamins. The Dietary Guidelines for Americans recommends eating about 3 cups of legumes per week for health. As with any fiber-rich food, beans should be slowly introduced into the diet, accompanied by increased fluid intake. This will help to limit potential gastrointestinal side effects.

A Few Bean Tips:

One pound of dried beans yields about 5 or 6 cups of cooked beans. A 15-ounce can of beans equals about 1 1/2 cups of cooked beans, drained.

Dry beans should be rinsed and inspected before cooking—damaged beans should be removed;

Drain the soak-water and rinse beans before cooking to minimize intestinal side effects;

Wait until beans are tender to add salt or acidic ingredients like vinegar or tomato products;

Soaking and cooking times may vary based on elevation, as well as the bean type and length of storage time;

Create a delicious dish from plain cooked beans by starting them off in a pot in which you have already heated a few tablespoons of olive oil and sautéed a finely chopped onion, a carrot or two, and a stalk of celery. Add a clove or two of minced garlic, if you like, and a bay leaf if you have one kicking around;

To freeze cooked beans for later use, immerse them in cold water until cool, then drain well and freeze and

Dried beans may be stored in a sealed container for up to 12 months. Slightly longer storage should not affect quality but may lengthen cooking time.

Beans are great for the winter season as they lend themselves well to soups, stews, and many other hot dishes. Put them in the slow cooker before work, and dinner will be waiting when you get home!

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator