Beans are a great source of fiber, antioxidants and protein. Many people choose the simplicity of canned beans over cooking dried beans. However, canned beans are more expensive per serving and often have other added ingredients. Cooking dried beans is not difficult. Here is some basic information.

Soaking the Beans

Always sort through beans to remove tiny stones or debris
Rinse well with water before adding beans to a large bowl
Add enough cold water to cover by 2 inches
Beans will be fully hydrated within 4 hours, but can soak for up to 24 hours
In hot weather, refrigerate beans while they soak

Quick Soak Technique

Combine beans and water in a pot and heat to boiling
Cook for 3 minutes
Remove from the heat, cover tightly, and set aside for an hour

Cooking Facts

Dry beans should always be cooked in soft water or they will be tough
You can add a pinch of baking soda to the pot if you have hard water
Adding salt to beans at the beginning of cooking toughens the skins and increases cooking time

Other Information

Dry beans have a shelf life of one year
Store in an airtight container in a cool, dry place
Always store leftover beans in their cooking liquid and refrigerate for up to 5 days or freeze for up to 6 months

Dried Bean Guide

1/3 cup dry beans = 1 cup cooked beans

1/2 cup dry beans = 1 1/2 cups cooked beans

2/3 cup dry beans = 2 cup cooked beans

1 cup dry beans = 3 cups cooked beans

Basic Recipe for Cooking Dried Beans

Ingredients

• 1 pound dried beans
• Pinch baking soda
• 1 carrot, cut in half
• 1 celery stalk, cut in half
• 1/2 onion, cut in half
• 1 sprig rosemary or 1 bay leaf

Directions

The night before serving, rinse the beans, picking out any bad ones and place in a large bowl. Cover with water, add a pinch of baking soda and let soak at least 12 hours.

The next day, drain well. Place the beans in a heavy stock pot with the vegetables and rosemary and bring to a boil. Reduce the heat to a simmer and cook until the beans are tender.

Check them after 30 and 45 minutes because they may be done, depending on how fresh the beans are.

Remove the vegetables and rosemary sprig. Refrigerate until ready to use the beans. Drain and use the beans in the recipes below.

Clams and White Beans

Ingredients

• 2 cups cooked white beans
• 2 tablespoons cubed pancetta
• 1 tablespoon olive oil
• 1/4 white or yellow onion, diced
• 2 cloves garlic, minced
• 1 teaspoon oregano
• 2 pounds clams
• 1/2 cup dry white wine
• 1/4 cup chopped flat leaf parsley
• Salt and freshly grated black pepper

Directions

In a large frying pan, add the pancetta and the olive oil and cook on medium heat until the pancetta has rendered its fat and is beginning to brown, about 10 minutes.

Remove the pancetta with a slotted spoon to a paper towel lined plate, reserving the fat in the pan. Add the onion and garlic to the pan and saute until soft, about 7 minutes.

Add the oregano, crumbling it with your hands to release the flavors, and then add the clams.

Continue cooking the clams, shaking and tossing them, until they all open. Discard any clams that do not open. Add the wine and beans, stir and return the pancetta to the pan. Heat until the beans are hot. Test for seasoning and add salt if needed.

In each bowl, ladle a portion of beans, some of the clams and their sauce, and a sprinkling of parsley. Serve with plenty of freshly grated black pepper.

Large White Beans with Vinaigrette

 

These giant beans and vegetables go well together. Serve with sandwiches, over greens or as part of an antipasto platter.

Ingredients

• 1/2 pound dried gigante beans or lima beans
• 1/2 yellow onion, chopped
• 1/2 head cauliflower, cut into florets (about 2 cups)
• 3 large carrots, cut into 1/2-inch thick slices
• 1/2 cup white wine vinegar
• 1/2 teaspoon fine sea salt
• 1/4 teaspoon crushed red chili flakes
• 2/3 cup extra-virgin olive oil
• 2 tablespoons finely chopped pepperoncini

Directions

Place beans in a large bowl and cover with 2 inches cold water. Let soak overnight.

Drain beans and place in a large sauce pot. Cover with 4 inches water and add the onion. Bring to a boil. Reduce heat to medium and simmer 1 to 1 1/2 hours or until the beans are tender. Drain well.

Steam cauliflower and carrots until tender, 10 to 12 minutes. Drain well.

In a large bowl, whisk together the vinegar, salt and chili flakes. In a slow, steady stream, whisk in oil until blended. Add beans, pepperoncini and vegetables, mix well and let marinate at least 4 hours or overnight, stirring occasionally.

Sautéed Spinach with Cannellini Beans

Ingredients

• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, thinly sliced
• 1/4 teaspoon crushed red pepper flakes (chili)
• 1 1/2 pounds spinach, trimmed and roughly chopped, (or escarole, curly endive, mustard greens, kale or broccoli rabe)
• 1 cup low-sodium chicken or vegetable broth
• 2 cans no-salt-added cannellini or other white beans, rinsed and drained or 4 cups dried beans as cooked above
• 1/4 teaspoon sea salt
• 1/4 teaspoon ground black pepper
• Grated Parmesan cheese, for serving

Directions

Heat oil in a large skillet over medium heat. Add garlic and red pepper flakes and cook, stirring often, until the garlic is golden brown, about 5 minutes. Add the broth to the skillet and deglaze, scraping up any browned bits. Add beans and simmer until hot throughout, 2 to 3 minutes.

Add greens (in batches, if needed) and cook, tossing often, until wilted and bright green, 3 to 4 minutes. Mix well and season with salt and pepper. Serve piping hot with the cheese as a garnish.

Tomato Soup with Beans

Serves 8

Ingredients

• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 6 cups chopped fresh tomatoes or canned Italian chopped tomatoes with juice
• 2 cups chicken or vegetable broth
• 1 tablespoon brown sugar
• 2 cups pinto, cannellini, kidney or black beans, canned and drained, or cooked, as directed above
• Salt and pepper to taste

Directions

Heat the oil in a large soup pot. Add the chopped onion and cook on medium heat until soft. Add the minced garlic and cook a minute more.

Add the tomatoes and broth. Cook about 20 minutes

Stir in the brown sugar. Add half of the beans to the mixture. Use an immersion blender to blend the beans into the soup. Add the rest of the beans and salt and pepper to taste. Heat until hot.

Beef and Bean Burger

My favorite steak seasoning is Penzey’s Chicago Steak Seasoning that contains salt, Tellicherry black pepper, sugar, garlic, onion, lemon zest, citric acid and natural hickory smoke flavor. You will need to add salt to the recipe below if your favorite steak seasoning does not have it.

Ingredients

• 1/2 cup home cooked or canned (black or pinto) beans, rinsed and drained well
• 3/4 lb lean ground beef
• 1/4 cup dried bread crumbs
• Olive oil for brushing on the burgers
• 1 teaspoon steak seasoning
• 4 thin slices Cheddar cheese
• 4 hamburger buns, lightly toasted
• Thinly sliced tomatoes, sliced red onion and lettuce leaves

Directions

Preheat an outdoor grill to medium. Oil the grill grates.

Place the beans on a cutting board and mash with the back of a fork or large spoon until smooth, but still a bit chunky. Transfer to a large mixing bowl.

Add the beef, bread crumbs and steak seasoning; mix until well combined.

Divide the beef mixture evenly and shape into 4 patties, each a bit larger in diameter than the hamburger buns. Create a small dimple in the center of the burger patty by pressing down with your fingers.

Brush both sides of the burgers lightly with olive oil.

Place the patties on the grill and cook until no longer pink inside and an instant-read thermometer registers about 160°F, 4 to 5 minutes per side. Place cheese slices on top of the patties one minutes before they are done. Transfer the burgers to the toasted buns. Serve with tomatoes, sliced onion and lettuce leaves.

Posted by Jovina Coughlin in Beans, Beef, clams, Healthy Italian Cooking, Salad, Salad Dressing, Soup, squash, Vegetables Tags: how to cook beans