Dry beans are always a good companion to beef, pork, chicken, or fish, but they are also a great protein source on their own.
And now more than ever dry beans are the perfect staple for any pantry.Dry beans, the mature form of legumes, include great northern beans, pinto beans, black beans, kidney beans, garbanzo beans, black-eyed peas, split peasand lentils.
Here are some reasons to serve beans every week from the University of Nebraska–Lincoln Extension:
Beans are nutrient-dense. In addition to high-quality protein, beans provide zinc, iron, potassium and folate. They are high in fiber and low in fat. Beans can be counted for a protein or a vegetable food to meet dietary-guideline recommendations. A one-half-cup serving of cooked beans provides 7-10 grams of protein.
Beans have a long shelf life.Dried beans will generally stay at best quality for about 2 to 3 years at normal room temperature.They will remain safe to use after that but may take longer to cook and have less flavor.
Cooked beans should be used within four days, or they may be frozen for up to six months for best quality. Freeze in portion containers what will not be used in 2-3 days. Frozen cooked beans can be used like a drained can of beans.Thawing is not necessary when they are used in soup or baked beans. If used in a salad, side dish, or baking, they need to be defrosted prior.Beans keep well in the freezer for about 6 months.
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Dry beans are inexpensive, so they fit in any budget. A half-cup serving of cooked dry beans costs about 17 cents. They require some time to prepare, but very little hands-on time. Beans are also available canned or frozen but these versions are generally more expensive.
Beans are delicious and easy to prepare. One cup of dry beans will yield about 2 cups of cooked beans or four servings. Prepare a large batch and freeze the extra beans for later use. Here are a few ideas for adding beans to your meal plan:
- Beans can be used to make vegetable dip such as hummus or "beanut" butter.
- Beans are great in salads, such as cowboy caviar and three-bean salad or add a handful to any vegetable salad for a protein boost.
- There are a variety of delicious bean soups. Consider black bean soup, minestrone and calico bean soup, or starting with a 15-bean soup mix and adding seasoning, vegetables, and meat if desired.
- With their high nutritional value, beans are great as a main course in dishes such as red beans and rice, bean burritos, chili, ham and beans, or as an addition to a favorite casserole. Try adding a cup of cooked white beans to macaroni and cheese.
- Beans also make a great side dish, such as baked beans or refried beans.
For information on how to cook dry beans from scratch, go tohttps://food.unl.edu/article/how-cook-dry-beans-scratch
Linda Robbins, CDN, is assistant director and nutrition educator for Cornell Cooperative Extension of Herkimer County.
