How to cook dried beans
Store dried beans in an airtight container in a cool, dark place for up to 1 year.
Before cooking beans, sort through them for any shriveled beans or small stones that may have been included in the harvesting process.
To speed cooking time and aid digestibility, pre-soak beans 4 hours or up to overnight.
For a “quick soak,” boil 1 cup of beans to 3 to 4 cups water for five minutes. Turn off heat, cover and let stand for 1 hour.
For either method, discard soaking water and add 3 to 4 cups fresh water to each cup of beans; boil until beans are tender. Do not add salt or acids during the boiling time, as these will make the beans tough.
[ Bulk Foods ]
Black beans, kidney beans, pinto beans and navy beans are known as “common beans,” probably because they all have a common bean ancestor that originated in Peru. Beans are now a popular food throughout the world. Beans are high in antioxidants, fiber, protein, folate and other B vitamins, and the minerals magnesium potassium and iron. Their protein power is boosted further when combined with nuts, seeds or whole grains.
Beans from the bulk bins are one of the most economical and versatile ways to add healthy food to your diet. Also, when you buy bulk spices in just the amounts you need, you’ll always have access to fresh and inexpensive seasonings for your bean dishes.
Ancient Garbanzo Soup
Serves 10 to 12
- 1 tablespoon olive oil
- 1 large onion, finely chopped
- 1 red bell pepper, finely chopped
- 1 carrot, finely chopped
- 2 ribs celery, finely chopped
- 3 cloves garlic, minced
- 1 teaspoon paprika
- 1/2 teaspoon cinnamon
- Pinch of saffron threads
- 3 cups cooked garbanzo beans
- 1 bay leaf
- 4 to 6 cups vegetable or chicken stock
- 28-ounce can diced tomatoes
- 1 bunch of greens, such as curly kale, finely chopped
- Lemon zest and wedges
- Fresh parsley or mint
In a large Dutch oven, sauté onion, red pepper, carrot and celery in olive oil. Add garlic, paprika, cinnamon and saffron and sauté another minute or two.
Add remaining ingredients except for the last two, bring to a boil, then lower heat and simmer 10 to 15 minutes. Serve garnished with lemon zest, lemon wedges, and parsley or mint.
Recipe by Marie Donadio, PCC Cooks instructor