Dried beans may not be the most glamorous ingredient, but they're a rock star when it comes to creating healthy meals. Dried beans are small and mild in flavor, but they can be the star of things like black bean burgers, or they can play a supporting role like chili. Beans can be served hot or cold. Added to soups, stews, salads and side dishes. Mash for a dip or spread. Flavored with flavors from cuisines from around the world.
It's not just their versatility that makes dried beans suitable for a healthy diet. That is its nutritional benefit. Dried beans are rich in protein, zinc, and iron. It is also rich in soluble and fermentable fiber. Soluble fiber tones your gut and makes you feel full, and fermentable fiber provides a source of prebiotics that nourish your gut biome.
In addition to promoting gut health, dried beans can also improve blood sugar and cholesterol levels and protect against some types of cancer.
Learn about dried beans
The dry legume family, also known as legumes or legumes, includes peas and lentils. It is widely available and affordable, both dried and canned. When cooked, one pound of dried beans is equivalent to about four cans of beans at a fraction of the cost. With so many varieties of beans, the culinary possibilities seem endless.
Here are some types of beans sold at supermarkets.
- black
Black beans, also known as turtle beans, are a classic of Latin American cuisine. It is characterized by its velvety smooth texture and mild flavor. It has a rich and meaty texture, making it ideal for vegetarian dishes. - cannellini
These mild, starchy white kidney beans are often used in soups and stews, especially in Italian cuisine. - Chickpea
Also known as chickpeas, the round, firm, nutty-tasting legumes are a staple of Mediterranean and Middle Eastern cuisine. - great northern
The large, white beans have a firm texture and are perfect for stews and soups. - kidney
Kidney beans get their name from their shape and are often used in salads and chili. They come in a variety of colors and patterns, including white, cream, black, red, purple, spotted, striped, and mottled. - lentil
Available in a variety of colors, including red, yellow, brown, and black, lentils are small and tend to fall apart when cooked. They are the main ingredient in many cuisines around the world. - Lima
These round, slightly curved beans have a buttery flavor and creamy texture, giving them their other name, butter beans. It retains its shape well even when cooked. - navy
These small white beans cook faster than other white beans and are a traditional choice for baked beans. - focus
Small, brownish-pink pinto beans are frequently used in Mexican and other Latin American cuisine, especially in refried beans, stews, and chili.
Mix beans into a healthy meal
Canned beans are convenient, but fully cooked, dried beans have better texture and taste. All beans are soft inside and retain their shape. Uncooked dried beans contain natural toxins, which are broken down by cooking.
Here's how to cook dried beans:
Spread 1 pound of beans on a baking sheet and sort through to remove any stones or debris. Transfer the beans to a colander and rinse off the dust. Pre-soaking is not necessary, but it reduces cooking time and makes the beans more tender.
To pre-soak beans:
- One night
Place the beans in a large pot and cover with water. Leave it overnight. Drain and rinse. - quick soak
Put the beans in a pot on the stove, pour water and bring to a boil. Turn off the heat and let the beans soak for 1 hour. Drain and rinse.
To cook beans:
- Stove
Put the beans in a pot on the stove, pour water and bring to a boil. Reduce heat to low and bring to a boil, then cover the pot. Make sure the beans are always covered with water. Start checking the beans for softness after an hour. Depending on the age, size and type of beans, cooking may take him 1 to 3 hours. Drain and rinse. - slow cooker
Place beans in slow cooker and add water. Beans that are not pre-soaked will take 4 to 6 hours to cook at high temperatures. Drain and rinse.
The beans are now ready for the recipe. Alternatively, you can freeze the beans. Divide the beans into containers or freezer bags, label them with the bean type and date, and freeze.
Try this recipe with your favorite white beans, like cannellini, Great Northern beans, or navy beans.
Grilled chicken, white beans and mushroom pasta
Serves 6 people
2 boneless, skinless chicken breasts, 4 oz each
1 tablespoon olive oil
1/2 cup chopped white onion
1 cup sliced mushrooms
1 cup white beans (canned or cooked) (no salt added)
2 tablespoons minced garlic
1/4 cup chopped fresh basil
12 ounces fresh rotel or rotini pasta
1/4 cup grated Parmesan cheese
ground black pepper, to taste
Start a fire on a charcoal grill or heat a gas grill or broiler. Lightly coat a grill rack or broiler pan with cooking spray, away from the heat source. Position the cooking rack 4 to 6 inches from the heat source. Grill or broil the chicken until browned, about 5 minutes per side, at 165°F. Transfer the chicken to a cutting board and let it rest for 5 minutes before shredding. Heat the olive oil in a large nonstick frying pan over medium heat. Add onions and mushrooms and sauté until softened, about 5 minutes. Stir in white beans, garlic, basil, and grilled chicken strips. Please stay warm.
Fill a large pot 3/4 full with water and bring to a boil. Add pasta and cook until tender, about 10 to 12 minutes, or according to package directions. Drain the pasta, return it to the pot, and add the chicken. Mix evenly. Divide the pasta among plates. Garnish each with 1 tablespoon Parmesan cheese and black pepper. Serve immediately.
Nutrition information per 2 1/2 cup serving: 341 calories, 5 grams total fat, 74 milligrams sodium, 53 grams total carbohydrates, 2 grams total carbohydrates, 4 grams fiber, 21 grams protein.
Jamie Pronschinske is a dietitian in nutrition. La Crosse, Wisconsin.
