Include in Print View:

How to Cook Dry Beans!

Beans just have to be my favorite food to add to increase the protein and fiber in so many dishes! ...and I just love to eat them on their own too, or paired with crusty bread or cooked rice. There is just something about the humble bean that is not so humble.

While canned beans are an excellent choice, I really like to cook my own from dried so that can impart flavor at a deeper level and really bring out the beauty of each individual bean variety.

Try this method for soaking dry beans in salted water for all of your favorite beans and you won't believe how delicious they turn out!


Cannelini/White Beans: 200 Calories; 12g Protein; 10g Fiber
Kidney/Red Beans: 165 Calories; 11g Protein; 7g Fiber
Pinto Beans: 122 Calories; 8g Protein; 8g Fiber
Garbanzo Beans/Chickpeas: 134 Calories; 7g Protein; 6g Fiber
Black-Eyed Peas: 99 Calories; 7g Protein; 4g Fiber
(just to name a few of my favorites!)

Difficulty: Beginner
Description

Every week I try and make a pound of dry beans to add to so many things throughout the week! Chilis, ground meat dishes, salads, or as a side dish or to pile on top of rice!

For the soak:
  • 1 lb Dry Beans (any type!)
  • 1/4 cup Kosher Salt
  • 4 cups Water
    • To cook:
  • 1 Onion, sliced, quartered, or chopped
  • 3 cloves Garlic, smashed
  • 2 Bay Leaves
  • 2 tbsp Olive Oil
  • Water
    • Aromatics!
    ...for Cannelini/White Beans
  • 2 sprigs Fresh Rosemary
    • ...for Kidney/Red Beans
  • 1 Bell Pepper, chopped
  • 2 tbsp Chili Powder (or more to taste)
  • 1 tbsp Dried Oregano (or more to taste)
  • 1 tbsp Cumin (or more to taste)
  • Dried Chili (to taste)
    • ...for Pinto Beans
  • 1 tbsp Dried Oregano
  • 1 Jalapeno Pepper (seeds removed, if you like)
    • ...for Garbanzo Beans/Chickpeas
  • 2 Carrots, diced
  • 2 stalks Celery, diced
  • 1 tbsp Cumin
    • ...for Black-Eyed Peas
  • 1 tsp Black Pepper
  • 1 Smoked Ham Hock (optional, adds calories/changes macros)
Instructions
    For the soak:
  1. 1
    1. In a large bowl, combine the water and the salt and stir until the salt is dissolved.
  2. 2

    Add the dry beans to the salted water and set aside to soak overnight.

    3. To cook (the next day):
  3. 3

    Drain the soaked beans, discarding the salted soaking water.

  4. 4

    In a large pot, add the soaked beans and cover with 2 inches of fresh water.

  5. 5

    Add the onion, garlic, bay leaves, olive oil, and any aromatics you are using for the type of bean you are cooking.  

  6. 6

    Bring the beans to a rolling boil and let them boil for about two minutes, before reducing to a very low simmer.

  7. 7

    Continue to cook the beans, partially covered over low heat, until the beans are cooked through.  Each bean will have a different cooking time.

  8. 8

    Store cooked beans in the refrigerator, with its delicious bean broth.

Keywords: How to Cook Dry Beans, Dry Beans, How to Cook Beans, Delicious Bean Recipe
Read it online: https://fitover50foodie.com/recipe/how-to-cook-dry-beans/
foodieprofilepic2 a0xvwqp51yh88bvk
FitOver50Foodie
I make delicious and satisfying high protein, high fiber, low calorie meals!

When I hit my 50s and went into menopause, it felt like my body had been taken over by an alien! Despite cooking at home and eating whole, clean foods, I started gaining weight, felt exhausted all the time, and—let’s be honest—I was mad at everyone!

I found myself visiting doctors often, desperate to feel healthy again.

Everything changed when I discovered the power of prioritizing protein at every meal and lifting heavy weights to build muscle! I finally feel like myself again!

I make delicious and satisfying high protein, high fiber, low calorie meals that work if you are in a calorie deficit, looking for protein, trying to build and retain muscle or just want some inspiration in the kitchen for what to cook and eat!

I can’t wait for you to join me in my kitchen!