August 2023

August 2023 Tidbits
File Size:	313 kb
File Type:	pdf

Download File

---

Beans, Beans, the Magical Fruit!

Dried and canned beans are a great way to get protein and fiber. There are many varieties of beans including black beans, navy beans, kidney beans, pinto beans, and great northern beans. Other foods that have the same nutritional benefits are chickpeas, split peas, and lentils.

Beans can be added to soups and stews, salads, dips, sandwiches, casseroles, desserts, or served as a side.

Canned beans are fully cooked and ready to eat cold or heated.

Dry beans need to be soaked and cooked first. Both dry and canned beans should be stored in a cool, dark, dry place.

Cooking dry beans takes three steps:

• Sort and rinse
• Soak
  • Long Soak: Cover beans with 8 cups of water for every 2 cups of beans. Soak for 6 hours, or overnight.
  • Quick Soak: In a large saucepan, cover beans with 8 cups of water for every 2 cups of beans, and bring to a boil for 2 minutes. Turn off the heat and allow beans to soak for 1 hour.
• Cook: Drain and rinse the beans. In a large saucepan, add enough fresh water to cover the beans. Bring beans and water to a boil, then reduce heat, cover saucepan, and simmer until the beans are tender. Add water if needed while cooking to keep the beans covered with liquid. Cooking time varies for different beans but is usually 1 to 2 hours.

This content is intended to be used as general information only and is not a substitute for medical advice from a licensed practitioner. Please consult with your physician to see if the advice in this article is appropriate for you.