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Bean Prep and Cooking

Soaking and Cooking. To speed up cooking and retain nutrients, beans need to "relax" ina water bath! Before soaking, sort through dried beans to remove any debris and rinse toremove dust. Cover the beans with cold water (3 parts water to 1 part beans) and soak overnight or for 12 hours. Drain, cover with cold water again, and simmer until tender(see chart below). Using cold water increases the chances of keeping the bean skins intactuntil they are tender. Cooking them slowly over low heat (gentle boil), and stirring themas little as possible, also keeps the skins intact.Many cooks prefer to

quick-soak

the beans using the boiling water method. Cover thebeans with cold water, cover the pot, and bring to a boil. Boil for 2 minutes. Removefrom the heat, let stand one to four hours, and then drain, cover with cold water again,and simmer until tender.

Pressure Cooker

. Beans can also be cooked in a pressure cooker with or without soaking.However, some feel beans cooked this way lose some of the flavor they are famous for.Follow the manufacturer's instructions or the general instructions below.Soak beans per instructions above. Drain, rinse. Fill pressure cooker with beans, no morethan 1/3 full to allow for expansion. Cover with water and 1 tablespoon of oil to reducefoaming. Cover and cook at 10 pounds pressure for 10-20 minutes. Cooking timedepends upon size of bean.For unsoaked beans, wash and sort beans before placing them in pressure cooker. Use 1part beans to 3 parts water, but don't fill cooker over 1/3 full. Add 1 tablespoon of oil.Cover; cook at 15 pounds pressure for 30 minutes (small beans) to 40 minutes (largebeans).

Crock Pot

. A crock pot also comes in handy for cooking beans. After the initial soakingperiod, cover with water and cook on low for 6-8 hours or overnight for plain beans, orfollow the recipe instructions for bean dishes crock pot style.

Cooking Time

Cooking times will vary depending upon the type of bean, its age, the hardness of thewater, and any additions made to the water. But the following guide can give you an ideaof when first to check the bean's tenderness to prevent overcooking:

Type of Bean

Black Black-eyed peasGarbanzoGreat NorthernKidneyLentilsLimas, baby

Cook Time

1 to 1-1/2 hrs1 to 1-1/2 hrs2 to 2-1/2 hrs1 to 1-1/2 hrs1-1/2 to 2 hrs30-35 min. (nopresoak)1 to 1-1/2 hrs

Type of Bean

Navy (white)Pink PintoRedSoybeansSplit peas

Cook Time

1 to 1-1/2 hrs1-1/2 to 2 hrs1-1/2 to 2 hrs1-1/2 to 2 hrs3 to 3-1/2 hrs35-45 min. (nopresoak)

Flavor Additions

You must use wisdom when adding flavorings to beans, mostly because salt and acidicingredients keep the beans from tenderizing. It's best to add these ingredients (salt,tomatoes, vinegar, catsup, citrus juices, or lemon zest) near the end of the cooking period,when the beans are almost tender. Adding other ingredients, like herbs, onions, celeryleaves, a ham bone or chicken carcass can flavor the beans from the beginning of thecooking process without increasing the cooking time. Stud an onion with cloves; toss inrosemary, bay, sage, savory, thyme, cumin, or garlic, depending on the recipe the beanswill be used in. Beans are sweet in nature, and acidic ingredients complement themnicely. Bitter salad greens, mustard-based dressings, horseradish sauces, as well as theacidic ingredients mentioned above, really pair nicely with beans in the pot or on theplate.

Bean Conversions

To assist in cooking beans and substituting dried beans for canned beans, the followingconversions are offered.

•

Dry beans will expand 2 1/2 to 3 times their original size after cooking.

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1 cup dry beans = 2 to 3 cups cooked beans

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1 pound dried beans = 2 cups dried beans

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1 cup dried beans = Four 1/2 cup servings1-2/3 cups cooked beans = One 15-ounce can of drained, rinsed beans

Bean Flour

If you've stored beans for some time and they just won't tenderize when you cook them,put them to another use: grind them into flour in a wheat grinder. Use the bean flour tothicken soups, gravies, or stews. Toss it into homemade bread to turn out tenderlytextured loaves. If the beans are really old, the flour may taste bitter. Test a little in soupor with your finger. Expect a strong bean flavor, but if it's bitter, you'll just have to toss it.

Using Beans as a shortening

1.) Grind the whole dry white bean to make the flour then take ,say 1 cup bean flourand add it to 2 c. boiling water to make a thick paste give or take the bean flourmeasurement just whisk into the boiling water your bean flour till you get a thick paste. When cool it should be the consistency of Crisco. If your recipe calls for1/3 c. shortening use 1/3rd cup of the bean/shortening.2.) I cook up a pound of beans, puree them using a little of the bean water, then putone cupful of beans each into freezer baggies, and store in it in the freezer untilneeded. When I do use them I put the bag in water for 15 min and they defrosteasy-snip the corner and squish out the beans like a cake decorator bag.

Bean Puree

. Not only can you use beans whole in soups, casseroles, desserts, orsalads, but you can also blend them up into a puree that can be a fat replacement inbaked goods. It can also be used as a spread for bread. Typically white beans are

used; simply add your favorite herbs (rosemary paired with sautéed garlic and mincedonion) to white bean puree, heat to blend flavors, and spread the warm puree overtoasted bread. Seasoned bean puree, using your choice of bean, can also be a toppingfor potatoes, noodles, or rice. You can pool the puree on a plate, as a garnishingtouch, for fish or steak set atop the bean sauce. The puree can be used as a base forsoups, sauces, salad dressings, and gravies, too. Can you see how opportunityabounds for creative chef using the simple bean?

OATMEAL CHOCOCHIP BEAN COOKIES

½ c. butter1 C. white beans, cooked and pureed1 C. sugar1 C. brown sugar2 eggs1 tsp. vanilla1 tsp. baking powder1 tsp. baking soda1 tsp. salt2 C. flour2 C. quick-cooking oats6 oz. chocolate chipsPreheat 375 degrees. Blend together butter, bean puree. Add eggs and mix well. Add allother ingredients and mix together. Drop batter by rounded Tablespoons onto greasedcookies sheet and Bake for 10 minutes or until golden brown. Makes about 48 servings.

Lemon Poppy Seed Cookies

2/3 C. sugar1 egg1 ¼ C. flour¼ tsp. salt½ C. butter (or ¼ C. butter, ¼ C. beanpuree)2 tsp. grated lemon peel½ tsp. baking soda1 T. poppy seedsBeat sugar and butter at medium speed until creamy. Beat in egg and lemon peel.Combine flour, baking soda, and salt; gradually add to butter mixture. Beat in poppyseeds on low speed. Drop teaspoon sized dough onto ungreased cookie sheet; bake at350 for 11-12 min. Cool completely then drizzle glaze (1/2 C. powdered sugar mixedwith 1 T. lemon juice) over top. Makes 2 dozen cookies

Calico Beans

½ to 1 lb. Ground Beef, cooked1 lb. Bacon, cooked and crumbled1 c. sautéed onion2 20oz. cans of Pork and Beans1 16 oz. can Kidney Beans, drained1 16 oz. can lima beans (buttered beans)1 c. ketchup½ c. brown sugar3 Tbl. White vinegar1 tsp. saltPepper to taste1 Tbl. Liquid smokePlace all ingredients in Crock Pot on low for 6 to 8 hours. Or cook at 325 for 1 ½ hrs.