The nutritional benefits of dried beans make them a cornerstone of healthy diets worldwide. Affordable, shelf-stable, and rich in key nutrients, dried beans provide a powerhouse of health-promoting properties for people of all ages and dietary preferences.
How to cook Dried Beans
Knowing how to cook dried beans from scratch is a valuable kitchen skill that can save money, boost nutrition, and elevate flavor. While canned beans are convenient, dried beans offer a superior texture and taste when properly prepared. The process takes some time, but the results are well worth it.
Step 1: Sort and Rinse
Start by spreading your beans on a clean surface to check for stones or debris. Then rinse thoroughly under cold water.
Step 2: Soak (Optional but Recommended)
Soaking beans reduces cooking time and helps remove some indigestible sugars that cause gas.
- Overnight soak: Cover beans with water by 2–3 inches and soak 8–12 hours.
- Quick soak: Bring beans and water to a boil, boil for 2 minutes, then let sit off heat for 1 hour.
Step 3: Cook
Drain soaked beans and add fresh water (or broth) to a pot. Bring to a boil, then reduce to a simmer. Cooking times vary by bean type but typically range from 45 minutes to 2 hours.
Add aromatics like onion, garlic, bay leaf, or herbs, but avoid salt or acidic ingredients (like tomatoes) until beans are fully tender, as they can interfere with softening.
Final Tips:
Cooked beans can be stored in the refrigerator for 4–5 days or frozen for up to several months. Once you know how to cook dried beans, you’ll likely prefer them to canned for their flavor, texture, and versatility in dishes like soups, salads, and burritos.
Dried Beans vs Canned Beans
When it comes to pantry staples, the debate between dried beans vs canned beans is common among home cooks, nutritionists, and budget-conscious shoppers. Each has its pros and cons, and the right choice often depends on your priorities—whether it’s time, taste, nutrition, or convenience.
Dried Beans:
- Pros:
- Cost-effective: A pound of dried beans yields 6–7 cups of cooked beans.
- Less sodium: You control the salt.
- Better texture: Dried beans tend to hold their shape and taste more “fresh.”
- Long shelf life: Stored properly, they last years.
- Cons:
- Time-consuming: Requires soaking and long cook times.
- Planning needed: Not ideal for last-minute meals.
Canned Beans:
- Pros:
- Super convenient: Open, rinse, and use.
- Great for emergencies and quick meals.
- Cons:
- Often high in sodium (though low-sodium versions exist).
- Slightly mushier texture.
- More expensive per serving.
From a nutritional standpoint, both are excellent plant-based sources of protein, fiber, and essential minerals, including iron, potassium, and magnesium. However, dried beans may retain more nutrients if cooked correctly and aren’t exposed to preservatives.
Ultimately, it’s not about which is better, but what fits your lifestyle. Keeping both on hand is a smart strategy—use dried beans when planning ahead and canned beans when time is short. This balance gives you flexibility, nutrition, and flavor year-round.
Best Way to Soak Beans
If you’re cooking dried beans, the best way to soak beans can make a big difference in cook time, texture, and digestibility. Soaking isn’t absolutely necessary, but it’s highly recommended—especially for larger or older beans, such as kidney, navy, or pinto. It reduces cooking time, helps soften the beans evenly, and can even improve nutrient absorption.
Two Common Soaking Methods:
- Overnight Soak (Traditional Method):
- Place beans in a large bowl and cover with 2–3 inches of cold water.
- Let sit for 8–12 hours or overnight at room temperature.
- Drain and rinse before cooking.
- Quick Soak (Faster Method):
- Put beans in a large pot with water (about 3x the volume of beans).
- Bring to a rolling boil for 2 minutes.
- Remove from heat, cover, and let sit for 1 hour.
- Drain and rinse before cooking.
Pro Tip: Add a pinch of baking soda during soaking to help break down complex sugars and soften beans faster. However, avoid adding salt or acidic ingredients (like vinegar or tomatoes) until after cooking, as they can toughen the beans.
Soaking also reduces compounds like oligosaccharides, which are known to cause digestive discomfort. If you’re new to cooking beans or want to achieve the best texture and flavor, taking the time to soak them properly is worthwhile. Choose the method that suits your schedule, and you’ll notice the difference in every bite.
Nutritional Benefits of Dried Beans
The nutritional benefits of dried beans make them a cornerstone of healthy diets worldwide. Affordable, shelf-stable, and rich in key nutrients, dried beans provide a powerhouse of health-promoting properties for people of all ages and dietary preferences.
High in Plant-Based Protein:
Dried beans are an excellent source of protein, especially for vegetarians and vegans. One cup of cooked beans typically provides 14–18 grams of protein, making them a filling and sustainable alternative to meat.
Rich in Fiber:
They’re also high in soluble and insoluble fiber, which promotes digestive health, reduces cholesterol levels, and helps regulate blood sugar. The fiber content makes beans especially beneficial for individuals managing diabetes, high cholesterol, or those seeking to achieve weight loss goals.
Packed with Micronutrients:
Dried beans contain a range of essential vitamins and minerals, including:
- Iron – important for oxygen transport.
- Folate – vital for cell growth and especially important during pregnancy.
- Magnesium and potassium – key for heart and muscle health.
- Zinc and B vitamins – support immune and metabolic functions.
Low in Fat, High in Antioxidants:
Beans are naturally low in fat and cholesterol-free. Many also contain polyphenols, plant-based antioxidants that fight oxidative stress and inflammation.
Compared to canned beans, dried beans may retain more nutrients and allow for better control over added ingredients, such as salt and preservatives. Whether you’re aiming for heart health, muscle recovery, or improved digestion, incorporating dried beans into your weekly meal plan is a simple and effective step toward better health.
Beans
Ingredients
- 2 cups beans pinto
Instructions
- in a pot 6 times the size of the volume of beans, cover beans with water and leave on the counter overnight. about 12 – 14 hours
- bring to a boil and then reduce to a simmer. Cook for 1 hour or until beans are tender when pierced with a fork
