A Pantry and Meal Staple: Dried and Canned Beans
Beans are in the legume family and are one of our favorite pantry staples. Packed with protein, fiber, and vitamins, they are an inexpensive basic ingredient that will last for months in your pantry if stored in an airtight container.
If you have never cooked beans from scratch, it is definitely worth a try. With very little effort or expense, you get a great yield. Cooking large batches at a time works really well, so you will have enough to use and more to freeze for later. Once cooked you can refrigerate beans for up to 5 days, or freeze for up to 6 months. (Look for our tips about freezing food soon.)
Pros and Cons of Dried vs. Canned Beans
Although cooking beans is relatively easy, there are times when canned beans are an excellent option. The main differences between cooking your own and buying canned are that canned beans are more expensive, you have no control over the texture of the beans or added ingredients, and you usually discard the liquid since it can take on a tinny quality. Depending on the recipe, some of these differences may not matter.
Quick Cooking Legumes
Some legumes such as lentils and split peas are relatively quick-cooking (they can take as little as 30 minutes), but other types like black beans, pinto beans, or any kind of white bean (northern, cannellini…), can take longer to cook, sometimes up to 2 hours. Cooking time varies depending on the size and the freshness of the beans (be sure to buy from a source you know stocks and sells their supply frequently).
Before cooking beans you will need to rinse and sort through them to take out any discolored or broken beans, and any little stones that may have made it into the packaging.
Cooked Beans Recipe:
It’s called “Quick-Soak” since soaking the beans overnight is not required. However, if you’re able to plan ahead and soak the beans, simply cover them with about 5 inches of water. The following morning (or at least 8 hours later), drain the beans and discard the liquid. Last, put the beans in a large pot with a tightly fitting lid and cover them with about 2 inches of water, and finish with step 3 below.
Cooked Beans, the Quick-Soak Way
Makes: 6 to 8 servings
Time: 2 hours to soak plus 30 minutes to 2 hours to cook, depending on the bean
1 pound dried beans (any kind but lentils, split peas, or peeled and split beans), washed and picked over
Salt and freshly ground pepper
- Put the beans in a large pot with lid and cover with cold water by 2 to 3 inches. Bring to a boil for about 2 minutes. Cover the pot and turn heat off. Let the beans soak for about 2 hours.
- Check the beans. If they are tender, add a large pinch of salt and several grinds of pepper. Make sure the beans are covered with about an inch of water. If the beans are still hard, don’t add salt yet, and cover with about 2 inches of water.
- Bring the pot to a boil, then adjust the heat so that the beans simmer. Partially cover and cook, stir as needed, check beans every 10 to 15 minutes, add more water if necessary. If you haven’t added salt and pepper yet, add them when the beans are just turning tender. Stop cooking when the beans are done (easy to bite but not mushy), taste and adjust the seasoning, and use immediately, refrigerate or freeze.
Super speedy: Substitute cooked beans with canned for any recipe.
From Sharon’s kitchen: It’s okay to substitute the type of beans that a recipe calls for with other, similar beans. I do it all the time.
10 Great Ways To Use Cooked Beans:
- Burritos
- Quesadillas
- Add to salads.
- Make black bean soup and serve with avocado and tortilla chips.
- Puree to make dips (such as hummus with garbanzo beans).
- Combine with rice or quinoa and add cheese, veggies or seasonings.
- Add to pasta (hot or cold).
- Use in soups like Kale, Sausage and White Bean.
- Use in chili like Black Bean and Beef or White Bean and Turkey.
- One of our favorite things to do with cooked black beans in particular (whether cooked as above or canned) is to infuse flavor into them by using some oil, garlic, and onion. To do this, heat 3 tbs of oil (for about 2 ½ cups cooked beans), then add 2 whole garlic cloves and about a cup of white onion cut into large pieces. Let the garlic and onion brown in the oil and then remove and discard them. Add the drained beans to the flavored oil and stir well. Delicious!