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| Dried Black Beans |
Beans are a great source of fiber and protein, and are naturally low in fat (1 cup of cooked black beans has 15 grams fiber, 15 grams protein, 2 grams fat, and 0 grams saturated fat).
In addition, beans are considered antioxidant “superstars,” given their rich antioxidant level, which helps fight disease-causing free radicals. For example, red kidney beans have 13,259 antioxidants.
In addition, beans are considered antioxidant “superstars,” given their rich antioxidant level, which helps fight disease-causing free radicals. For example, red kidney beans have 13,259 antioxidants.
Beans also contain alpha-linolenic acid (ALA), one of the three omega-3 fatty acids which are believed to delay or reduce tumor development in breast, colon, pancreatic and prostate cancer.
Although it’s more convenient to buy canned beans, cooking your own beans is easy, cheaper, healthier, and better for the environment (see Huffington Post article). Canned beans tend to be high in sodium, less flavorful than beans prepared at home, and are sometimes mushy. More importantly, recent concerns have been raised that cans used for prepared foods, including many beans, are often lined with BPA (Bisphenol A), which is believed to cause cancer and other diseases, even more reason to consider cooking your own beans.
I like to cook my beans with some flavorings, so they’re tastier in soups, stews, or whatever I end up making with them. Cooked beans can be frozen, so oftentimes I make a bag or two, and freeze them in 2-3 cup portions so I have some on hand for soups and stews.
How To Cook Beans
Soaking beans overnight reduces the “gas” effect and makes them more digestible.
1 bag of beans (black beans, pinto beans, kidney beans, cannellini beans, pink beans, chickpeas)
1 carrot, peeled, but into thirds
1 stalk celery, cut into thirds
1/2 onion
1 clove garlic
1 bay leaf
a sprig of thyme (rosemary is great with cannellini beans)
One 2″ piece kombu, rinsed
water
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| Cannellini Beans Soaked Overnight |
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| Black Beans Soaked Overnight |
Soak beans overnight in a bowl, covered with water to 3 inches above the surface of the beans. Beans will double in size. Rinse and drain.
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| Cooked Cannellini Beans with Flavorings |
Place beans in a large pot, along with carrot, celery, onion, garlic, bay leaf, thyme and kombu. Add enough water to cover the beans by 3 inches. Cook until tender on medium-low to medium heat at a low boil (length of time to cook depends on the type of bean, and how old the beans are; I made black beans and cannellini beans, which took about 45 minutes).
For More Information on Beans and Recipes:
Continuum Health Partner’s Fiber Chart
Savvy Vegetarian’s How to Eat Beans Without Gas and A Few of the Most Popular Savvy Vegetarian Bean Recipes
The Veggie Table’s Vegetarian Recipes with Beans and Lentils
International Vegetarian Union’s 72 Vegan Indian Recipes
More Information on Cancer and Beans:
American Cancer Society: Omega-3 Fatty Acids
Medicinenet.com: Antioxidant Superstars: Vegetables and Beans
More Information on BPA:
Huffington Post: BPA Exposure Worse From Canned Foods Than Plastic Bottles
This is a very informative and useful post! I, too, use kombu while cooking beans. All these seaplants (seaweeds) are so full of good nutriments, too!
Did I miss where it says what heat to cook the beans at? or was it missed?
Thanks for the catch Melaney. The beans are cooked at a low rolling boil on medium or medium-low depending your stove.