Back in my single days, I was addicted to a bag of instant beans and rice called Vigo. I’m guessing they only required cooking for 15 minutes or so in boiling water — since that’s about all I could manage in those years — but what I liked about them was the fact that the bag told me to douse them in oil and vinegar, Cuban-style. This dressing made me an addict (nevermind the fact that the brand of beans had nothing to do with this condiment) — I even remember requesting they carry them at my new grocery store when I moved to Tennessee.
Years later, I graduated to canned beans. I’d saute onions, peppers and garlic, and add a can of black beans to the mix, spiced with cumin. A little more homemade, one step less processed.
I think it was our beloved Brazilian Black Beans, from The Joy of Cooking, that first had me buying dried beans. I couldn’t believe how much cheaper it was — I could even afford to buy organic.
But there were still so many recipes that called for a can or two of beans. For both economic and health reasons (home-cooked beans retain more nutrients than canned, contain no BPA, and if pre-soaked are much easier to digest), I decided to try and use dried instead — and finally figured out a way to do it that makes it almost as easy as buying a can.
Cooking in bulk is the key — and to make it even easier, I usually kill two birds with one stone, and have a bean-cooking day when I need a large quantity of cooked beans for a recipe. These white navy beans were cooked to use in a Tuscan White Bean Stew — and I saved the rest for future use. The instructions below include a long (24-hour) soak, which greatly helps bean digestion and combats anti-nutrients. A slow-cooker is my favorite cooking vessel, as I can leave it on while running errands in the morning. The most important thing to remember about cooking dried beans: do not add salt until beans are cooked. Salt toughens beans, and causes most cases of the dreaded beans-that-never-get-done.
Try this just once, and I guarantee you’ll give serious consideration to kicking this can from your cupboard.*
Recipe: How to Cook Dried Beans
- 2 pounds dried beans (black, pinto, kidney, navy)
- filtered water for soaking & cooking
- 1 Tbsp whey or lemon juice (optional)
- 2 cloves garlic, lightly crushed (optional)
- In a 2-quart bowl, combine the dried beans with 2 quarts lukewarm water (this will more than cover the beans, but the legumes will swell to several times their size) and optional whey/lemon juice. Let sit for 12-24 hours (you can change the water once during a long soak, but this is optional).
- Drain and rinse the beans very well.
- Combine rinsed beans in a slow cooker with enough fresh water to cover by 2 inches. Add optional garlic, and cook covered, on high, for 4 hours, or until tender. DO NOT ADD SALT until beans are fully cooked (I freeze mine unsalted and season as used).
- Let cool completely. Use immediately, or divide into 1.5 cup (one can of beans) or 3 cup (two cans of beans) portions in freezer bags. Will keep frozen for 6 months. To thaw, submerge in a bowl of lukewarm water for 30 minutes until loose enough to remove from plastic (avoid microwaving in the plastic bag).
Copyright © Katy Carter, 2012.
* Confession: I still sometimes have canned beans in my cupboard. I consider it part of our natural disaster plan, kinda like the stores of food hoarded in my basement.
This post was linked up to Simple Lives Thursday.