A wide flavor and texture assortment of dry beans is available, plain or processed. Serve them in new or traditional bean dishes to transform meal plans into imaginative and delicious as well as budget wise and nutritious realities.
The dry beans are substantially higher in protein than fresh beans or other vegetables. Although of good quality, the protein is incomplete nutritionally until combines with protein from an animal source. When some meat, egg, or cheese is added to a recipe or menu, the protein value is excellent.
Dried beans fall into the meat class of food groups. One cup of cooked dried beans provides a good occasional substitute for two to three ounces of lean cooked meat. Furthermore, all dry beans are sources of thiamine, other B vitamins, and iron.
Dry beans require longer cooking time than fresh vegetables due to the water lost in drying and the time needed to soften their structure. For this reason, all dry beans are soaked in water to absorb some liquid before cooking. For 1 cup large white great northern beans use 2 ½ cups water; for 1 cup pink, brown, red, or pinto beans use 3 cups water.
The preparation method used can markedly improve the quality of cooked beans. First, beans will rehydrate faster in hot water than cold water; but where time is not paramount, wither method proves satisfactory. To soak beans quickly, place the rinsed beans in a heavy saucepan or kettle with an amount of water recommended by the recipe or on the package. Bring to boiling. Boil 2 minutes; remove from heat and cover. Soak 1 hour.
To soak beans overnight, pour the measured amount of cold water over the rinsed beans. Cover and let stand overnight in a cool place. If this method of dehydration is used during warm weather, the beans should be allowed to stand in the refrigerator to prevent souring.
Minerals which cause hard water can appreciably increase the cooking time needed for dried beans. If excessively hard water, add one fourth teaspoon baking soda per pound of beans during soaking. Never add soda above this level as the flavor and nutritive value will be adversely affected.
Highly acid foods such as tomatoes, lemon juice, vinegar, and wine also can delay the development of tender bean texture. Wait until the beans are fairly tender before added these kinds of foods.
Soaked beans are covered tightly and simmered until tender in the kettle. Simmer gently rather than boil the beans to help them retain their shape. The use of about one teaspoon salt per cup of dry beans in the cooking liquid is usually an adequate seasoning level. If salty foods like ham or salt port are cooked with the beans, wait to add the salt for seasoning until the cooking is almost completed. Also, adding one tablespoon butter or salad oil per cup of beans to the water prevents excessive foaming.
Beans for baked dishes should be cooked only until almost tender. For other bean dishes, except where mashed or pureed, cook until the beans are tender but still retain their shape. Avoid over stirring during cooking to keep them whole.
Since beans pick up water in cooking, they puff up greatly. In general, on cup of dried beans (one half pound) makes 2 ¼ to 2 ½ cups cooked beans depending on the variety. The number of servings each cup of cooked beans will yield depends on how the beans are to be used and the additional ingredients used in the recipe.
