Beans are a cheap healthy way to increase protein and fibre as well as make meat dishes go further, provide a protein alternative to meat or to simply add variety to your meals.
Canned beans are an easy way to introduce beans into your diet. Make sure you rinse them first to remove some of the salt. Dried beans are usually the cheapest option and there is a greater variety available, but these do require some preparation. The preparation doesn't have to be difficult. I recommend soaking and cooking 3-500g of beans at a time then freezing them so they are ready to use when needed. No need to defrost; these can usually be added straight from freezer to pot. A pressure cooker can make cooking faster but is not essential.
There are 2 soaking methods:
| Overnight Soaking |
Quick Soaking |
Place beans in a bowl or pot.
Add water (3-4 times the amount of beans)
Leave covered for 4 to 6 hours. Longer than 12 hours will
cause the beans to break up. |
Place beans in a pot and add enough water to
cover the beans.
Bring to the boil and simmer 2-5 minutes.
Drain and rinse under cold water. Soak for 1 hour. |
Do not add salt to the soaking or cooking water - this will make the beans tough.
|
Guide for Cooking Beans / Peas |
|
|
|
|
Dried Bean
(1 cup)
|
Water (cups)
|
Simmer Time
(Covered after
boiling) |
Pressure Cook
(After reaching
pressure) |
End Quantity
(cups) |
|
|
|
|
|
| Adzuki |
4 |
45 minutes |
5 minutes |
22/3 |
| Black Beans |
3 |
11/2- 2 hours |
5 minutes |
21/2 |
| Black-eyed Beans |
21/2 |
30 minutes |
Not recommended
|
2 |
| Cannellini Beans |
3 |
1 -11/2hours |
8 minutes |
2 |
| Chickpeas |
4 |
2 hours or longer |
12 minutes |
21/2 |
| Kidney Beans |
3 |
2 hours |
3 minutes |
23/4 |
Lentils, green or brown
(No soaking) |
21/2 |
30 - 45 minutes |
Not recommended |
2 |
Lentils, red
(No soaking) |
21/2 |
7 minutes |
Not recommended |
2 |
| Lima Beans |
21/2
|
45 - 60 minutes |
2 minutes |
21/2 |
| Mung Beans |
3 |
30 - 45 minutes |
Not recommended |
3 |
| Navy Beans |
3 |
11/2- 2 hours |
7 - 10 minutes |
21/2 |
Peas, split
(No soaking) |
2 |
30 -45 minutes |
Not recommended |
21/2 |
| Borlotti Beans |
31/2 |
11/2- 2 hours |
10 minutes |
21/2 |
| Soybeans |
31/2 |
21/2- 31/2 hours |
20 minutes |
21/3 |
These times are a guideline only.
Freezing
As long as beans are still firm and not over cooked they can easily be frozen.
Cover a tray with cling film / gladwrap.
Spread beans on the tray. Do not crowd the tray.
Place tray in the fridge to chill the beans.
Once the beans are cold place the tray into the freezer.
Once frozen transfer into a plastic bag for future use. Will keep for 6 months if frozen.
Having trouble turning these recipes into reality? Are you someone that learns better by getting stuck in rather than reading or talking about it? Why not try a cooking lesson or two? I provide cooking lessons in your home with your food and your cookware. Together we will create meals that are simple, nutritious and best of all delicious. I will help you to feel confident in the kitchen and feel good about cooking. Check out Our Services to learn more.
About the Author
Andrea Palmer is a registered dietitian and a qualified chef. She believes that food is meant to be enjoyed while providing nourishment for the body.
Andrea provides evidence based advice, practical tips and recipes to encourage others to enjoy food and to feel confident when preparing healthy meals.