One of the
most nutritious and economical foods you can feed your family is dried
beans. Dried beans come in numerous
varieties and are found throughout the world.
Some of the most popular types are Pinto, Kidney, Limas, Northern, Navy,
Black, Red and Lentils. Also dried beans
can be eaten a variety of ways. They can
stand alone as a side dish, used in salads, casseroles, sandwiches, soups, dipsutilized as a main dish as a meat substitute.
beans provide many benefits. They are
low in cost, easy to store, no refrigeration or peeling is required and are
convenient. They are also packed with
nutritional value. They are an important
source of protein and can be considered a complete protein if eaten during the
day with rice, corn or even a tortilla.
Dried beans have a low glycemic index which has less impact on
blood sugar levels. They are high in
fiber which gives a sense of fullness and reduces food cravings. One half cup serving contain around 120
calories. Dried beans are Heart
Healthy. They provide the foliate
nutrient that helps protect again heart disease. The fiber contained in the beans helps to
lower cholesterol level with six grams of fiber per serving. This also helps to lower the risk of some
types of cancer. Dried beans have no
cholesterol and are virtually fat free and low in sodium unless they are added.
complaint in eating driedbeans is that they have a linger affect. To eliminate this discard soaking water and
rinse beans thoroughly before cooking.
Also if an individual is unused to eating dried beans they should be
gradually added to the diet. This gives
the body time to adjust to the added fiber.
Another suggestion is to drink plenty of water. Also over-the-counter medications can be
taken to break down gas producing substances in beans.
to Cook Dry Beans
through and discard discolored, shriveled beans and foreign matter.
- Soak for
around eight hours before cooking which dissolves starches. The amount of water used should be three
times the volume of the beans.
Soak – If you forgot to soak the bean but still want to include them in your
menu, cover beans with water, bring to boil, turn off heat and cover. Let stand covered for one hour.
beans to see if soaked long enough.
Slice bean in half, if center is opaque beans need to be soaked longer.
larger the bean the longer it needs to be soaked.
the beans are soaked the faster they will cook but if over soaked beans may
ferment, affecting flavor and are hard to digest.
beans in a heavy metal pot is best.
beans will cook in one to two hours.
never boil or the beans might break apart and skins may separate.
beans come to a boil a foam usually forms on the top of the cooking
liquid. The foam is a water soluble
protein released from the beans and will be absorbed back into the cooking
liquid. It is not necessary to remove
- Beans are
best when cooked a day before but always refrigerate to prevent them from
- It is
best not to add salt or acidic ingredients like vinegar, tomatoes or juice when
cooking beans. This will slow the
cooking process and they may never become tender. Add salt and other ingredients when beans are
- To retain
shape of beans to be used in salads carefully shake pot rather than stirring
near the end of the cooking process.
dried beans (Lima, navy, pinto)
meaty ham shanks
1 ½ cups
chicken broth (or 2 chicken bouillon cubes in 1 ½ cups hot water)
teaspoon paprika (optional)
1 cup water
and wash; cover with water, bring to a boil and boil 2 minutes. Cover pan and let stand for one hour or
overnight. Drain and place ham, chicken
broth, tomatoes, onion, water and seasoning in a large pot. Add beans and bring to boil. Turn heat to low; cover and simmer about 1 ½
hours. Remove ham bone from soup and cut
off lean meat into small pieces. Return
meat to soup and simmer until meat is well done.
cooked dry beans (one cup of dry beans makes 2 ½ cups of cooked beans)
1 ½ cups
½ cup milk
teaspoons powdered sage
beans, drain and mash. Add bread crumbs
to beans. Mix. Add eggs and milk to beans. Stir. Add salt, pepper, and sage to beans. Stir well.
Make bean mixture into patties.
Sprinkle a little flour on the patties.
This makes them brown better.
Heat cooking spray in frying pan.
Fry patties on medium heat. Brown
Spicy Bean Cake
1 cup plain
1 cup sugar
mashed, cooked pinto beans (takes almost 3 cups of cooked beans to make 2 cups
of mashed beans)
margarine with sugar. Add eggs, one at a
time, beating well after each addition.
Blend in beans. Sift together dry
ingredients. Add to creamed mixture,
blending well. Fold in apples, raisins,
nuts and vanilla. Pour into greased 9 x
13 inch pan. Bake in a 375 degree oven
45 to 50 minutes or until cake is done.
3 oz. cream
Tablespoon soft margarine
1 ½ cups
cheese and margarine. Blend in powdered
sugar, raisins and extracts. Use to
frost Spicy Bean Cake.
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