Back in my single days, I was addicted to a bag of instant beans and rice called Vigo. I’m guessing they only required cooking for 15 minutes or so in boiling water — since that’s about all I could manage in those years — but what I liked about them was the fact that the bag told me to douse them in oil and vinegar, Cuban-style. This dressing made me an addict (nevermind the fact that the brand of beans had nothing to do with this condiment) — I even remember requesting they carry them at my new grocery store when I moved to Tennessee.
Years later, I graduated to canned beans. I’d saute onions, peppers and garlic, and add a can of black beans to the mix, spiced with cumin. A little more homemade, one step less processed.
I think it was our beloved Brazilian Black Beans, from The Joy of Cooking, that first had me buying dried beans. I couldn’t believe how much cheaper it was — I could even afford to buy organic.
But there were still so many recipes that called for a can or two of beans. For both economic and health reasons (home-cooked beans retain more nutrients than canned, contain no BPA, and if pre-soaked are much easier to digest), I decided to try and use dried instead — and finally figured out a way to do it that makes it almost as easy as buying a can.
Cooking in bulk is the key — and to make it even easier, I usually kill two birds with one stone, and have a bean-cooking day when I need a large quantity of cooked beans for a recipe. These white navy beans were cooked to use in a Tuscan White Bean Stew — and I saved the rest for future use. The instructions below include a long (24-hour) soak, which greatly helps bean digestion and combats anti-nutrients. A slow-cooker is my favorite cooking vessel, as I can leave it on while running errands in the morning. The most important thing to remember about cooking dried beans: do not add salt until beans are cooked. Salt toughens beans, and causes most cases of the dreaded beans-that-never-get-done.
Try this just once, and I guarantee you’ll give serious consideration to kicking this can from your cupboard.*
Recipe: How to Cook Dried Beans
- 2 pounds dried beans (black, pinto, kidney, navy)
- filtered water for soaking & cooking
- 1 Tbsp whey or lemon juice (optional)
- 2 cloves garlic, lightly crushed (optional)
- In a 2-quart bowl, combine the dried beans with 2 quarts lukewarm water (this will more than cover the beans, but the legumes will swell to several times their size) and optional whey/lemon juice. Let sit for 12-24 hours (you can change the water once during a long soak, but this is optional).
- Drain and rinse the beans very well.
- Combine rinsed beans in a slow cooker with enough fresh water to cover by 2 inches. Add optional garlic, and cook covered, on high, for 4 hours, or until tender. DO NOT ADD SALT until beans are fully cooked (I freeze mine unsalted and season as used).
- Let cool completely. Use immediately, or divide into 1.5 cup (one can of beans) or 3 cup (two cans of beans) portions in freezer bags. Will keep frozen for 6 months. To thaw, submerge in a bowl of lukewarm water for 30 minutes until loose enough to remove from plastic (avoid microwaving in the plastic bag).
Copyright © Katy Carter, 2012.
* Confession: I still sometimes have canned beans in my cupboard. I consider it part of our natural disaster plan, kinda like the stores of food hoarded in my basement.
This post was linked up to Simple Lives Thursday.Print This Post
No related posts.