Bean Scene: Fun Facts and Tips for Cooking Beans

“Bulk Basics” Whole Foods

Not only are beans low in fat and cholesterol, they are also high in fiber, iron and folic acid making them a near perfect health food! In addition to their amazing health benefits beans are also extremely economical and a great eco-friendly source of protein for vegetarians and carnivores alike!

Below are some general tips on storing and cooking beans along with some helpful hints to get the best end product from your dried beans:

- Storing:
o Keep beans in an airtight container away from heat and use them within 6 months at the most.

- Soaking:
o Most beans will cook more evenly and faster when soaked in cold water first. Any amount of soaking time is beneficial but a soak of at least 4 hours and up to 12 is ideal.

- Cooking:
o Drain and rinse beans thoroughly after soaking.
o Remember beans double or triple depending on the type of bean so always use a large saucepan or pot. Cover beans with fresh water by about 1 inch. Partially cover pot, bring to a gentle boil then lower to a simmer, stirring occasionally and adding water as needed.
o Cooking time varies depending on the soaking time and age of the beans. Cook until tender; taste a bean to check doneness.
o Simmer beans gently as a vigorous boil will cause them to fall apart.
o Add salt to beans three quarters of the way thru cooking as adding salt can lengthen cooking time. Don’t wait till they are fully cooked or the seasoning won’t be as effective.
o Don’t add acidic ingredients (tomato, wine, lemon/lime juice, vinegar) until the beans are tender as acidic ingredients can prevent softening.

- Some interesting bean facts:
o Always discard soaking water prior to cooking. Some nutrition in the form of minerals is lost but you get rid of 80% of the oligosaccharides that cause flatulence!
o Thoroughly cooking your beans softens starch and fibers, making digestion more efficient.
o The more often you eat beans, the faster your body will adapt to digesting the complex sugars.
o Certain herbs including bay leaf, cumin, epazote and kombu (epazote being the most effective) have gas reducing properties and adding any of these while cooking will help decrease the gaseous effect of the beans.
o Avoid beans with added sweeteners as the added carbohydrates can cause more digestive problems for many people.

Just a few of the many varieties of beans!