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Dried beans are a pantry staple that has been used for thousands of years in different cultures around the world. They are a versatile and nutritious ingredient that can be used in a variety of dishes, from soups and stews to salads and dips. But what exactly are dried beans? In this article, we will explore the world of dried beans, including what they are, the different types of dried beans, their nutritional benefits, and how to prepare and cook them. By the end of this article, you will have a better understanding of what dried beans are and how to incorporate them into your cooking.
What are dried beans?
Dried beans are simply beans that have been dried and removed from their pods. They are a common pantry staple found in most grocery stores and come in a variety of shapes, sizes and colours. Some common types of dried beans include kidney beans, navy beans, black beans, pinto beans and chickpeas.
Dried beans are a great source of protein, fibre and other important nutrients. They are also low in fat and calories, making them a healthy addition to any diet. Because they are dried, they have a long shelf life and are easy to store in your pantry.
Although dried beans take longer to prepare than canned beans, they have a richer flavour and a firmer texture. They are also more affordable than canned beans and allow you to control the amount of sodium and other additives in your food.
Types of dried beans
There are many different types of dried beans, each with its own unique flavour and texture. Here are some common types of dried beans you may come across:
- Kidney Beans: Kidney beans are large, dark red beans often used in chilli and other hearty dishes. They have a slightly sweet flavour and a soft, creamy texture.
- Navy beans: Navy beans are small, oval white beans often used in soups and stews. They have a mild, slightly nutty flavour and a soft, creamy texture.
- Black beans: Black beans are small, black beans with a slightly sweet flavour and a firm, meaty texture. They are often used in Latin American dishes such as black bean soup and rice and beans.
- Pinto beans: Pinto beans are medium-sized, beige-coloured beans with a speckled pattern. They have a mild, earthy flavour and a soft, creamy texture. They are often used in Mexican dishes such as refried beans.
- Chickpeas: Chickpeas, also known as garbanzo beans, are round, beige-coloured beans with a slightly nutty flavour and a firm, chewy texture. They are commonly used in Mediterranean and Middle Eastern cuisines, such as hummus and falafel.
These are just a few examples of the many types of dried beans available. Experimenting with different types of beans can add variety and flavour to your meals.
Nutritional benefits of dried beans
Dried beans are a nutritious and healthy ingredient that can provide a variety of health benefits. Here are some of the nutritional benefits of dried beans:
- Protein: Dried beans are an excellent source of plant protein, which is important for building and repairing muscle tissue and maintaining healthy skin, hair and nails.
- Fibre: Dried beans are high in fibre, which can help promote digestive health, lower cholesterol levels and reduce the risk of heart disease and certain types of cancer.
- Vitamins and minerals: Dried beans are a good source of vitamins and minerals, including folate, iron, potassium and magnesium. These nutrients are important for maintaining healthy bones, muscles and organs, as well as supporting the immune system.
- Low in fat and calories: Dried beans are low in fat and calories, making them an excellent choice for weight management and overall health.
- Versatile: Dried beans are a versatile ingredient that can be used in a variety of dishes, from soups and stews to salads and dips. They can add flavour, texture and nutrition to any meal.
How to prepare dried beans
Preparing dried beans requires a bit of planning as they need to be soaked before cooking to reduce cooking time and improve texture. Here’s how to prepare dried beans:
- Sort and rinse the beans: Before soaking, sort the beans to remove any dirt or damaged beans. Then rinse the beans under cold running water.
- Soaking the beans: There are two ways to soak dried beans: the overnight method and the quick soak method. For the overnight method, place the beans in a large bowl and cover with several inches of water. Leave to soak overnight or for at least 8 hours. For the quick soak method, place the beans in a large saucepan and cover with several inches of water. Bring the water to the boil and cook the beans for 2-3 minutes. Remove from heat, cover and leave to soak for 1 hour.
- Drain and rinse the beans: After soaking, drain the beans and rinse under cold running water.
- Cook the beans: Place the beans in a large saucepan and cover with a few centimetres of water. Bring the water to a boil, then reduce the heat and simmer until the beans are tender, usually 1-2 hours depending on the type of beans and how long they have been soaking.
By following these steps you can prepare dried beans for use in a variety of dishes. Keep in mind that some beans, such as chickpeas, require longer cooking times even after soaking. It’s also important to note that some beans, such as kidney beans, should be boiled for at least 10 minutes before cooking to ensure they are safe to eat. Once cooked, beans can be used in a variety of dishes, from soups and stews to salads and dips.
Cooking with dried beans
Cooking with dried beans is a great way to add flavour, texture and nutrition to your meals. Here are some tips on cooking with dried beans:
- Experiment with different types of beans: There are many different types of dried beans, each with its own unique flavour and texture. Experimenting with different types of beans can add variety and flavour to your meals.
- Use flavourful ingredients: Dried beans are a blank canvas that can be flavoured with a variety of ingredients. Try adding aromatics such as garlic, onion and bay leaf, and spices such as cumin, paprika and chilli powder.
- Don’t add salt until the beans are cooked: Adding salt to the cooking water can make the beans tougher and take longer to cook. Wait until the beans are fully cooked before adding salt.
- Using the cooking liquid: The cooking liquid from beans can be used to add flavour and nutrients to soups, stews and other dishes. It’s also a great source of protein and fibre.
- Use a pressure cooker: A pressure cooker can significantly reduce the cooking time of dried beans, making them a quick and easy ingredient to use in your cooking.
By following these tips, you can cook with dried beans in a variety of dishes, from soups and stews to salads and dips. Dried beans are a versatile and nutritious ingredient that can add flavour, texture and nutrition to any meal.
Storage of dried beans
Proper storage of dried beans can help keep them fresh and tasty for as long as possible. Here are some tips on storing dried beans:
- Store in a cool, dry place: Dried beans should be stored in a cool, dry place such as a pantry or cupboard. Avoid storing them in a damp or humid area as this can cause them to spoil.
- Use airtight containers: Put the beans in airtight containers, such as glass jars or plastic containers with tight-fitting lids. This will help keep moisture out and prevent the beans from absorbing odours from other foods in your pantry.
- Label and date the containers: Label the containers with the type of beans and the date you bought them. This will help you keep track of how long they have been stored and when they need to be used.
- Use within a year: Dried beans have a long shelf life, but they can lose their flavour and texture over time. It’s best to use them within a year of purchase.
- Freeze for long-term storage: If you have a large quantity of dried beans that you won’t be able to use within a year, consider freezing them for long-term storage. Simply put them in airtight containers or freezer bags and label them with the date.
Following these tips will help keep your dried beans fresh and tasty for as long as possible. Properly stored dried beans are a great pantry staple to have on hand for quick and easy meals.
Conclusion
Dried beans are a versatile and nutritious ingredient that can add flavour, texture and nutrition to a variety of dishes. They are a great source of plant protein, fibre, vitamins and minerals, and are low in fat and calories.
They take a little planning to prepare, but the long cooking time is well worth it for their rich flavour and firm texture. With a variety of varieties and flavours available, dried beans can be used in everything from soups and stews to salads and dips.
Proper storage of dried beans can help keep them fresh and flavourful for as long as possible. By following these tips and incorporating dried beans into your cooking, you can add a healthy and delicious ingredient to your meals.
FAQs
What are dried beans?
Dried beans are simply beans that have been dried and removed from their pods. They are a common pantry staple that can be found in most grocery stores and come in a variety of shapes, sizes, and colors.
What are the nutritional benefits of dried beans?
Dried beans are a great source of protein, fiber, and other important nutrients. They are also low in fat and calories, making them a healthy addition to any diet. Because they are dried, they have a long shelf life and are easy to store in your pantry.
How do you prepare dried beans?
To prepare dried beans, sort through them to remove any debris or damaged beans, rinse them under cold running water, and then soak them overnight or using the quick soak method. After soaking, drain and rinse the beans and then cook them in a large pot of water until they are tender, usually 1-2 hours depending on the type of bean and how long they were soaked.
What types of dishes can you make with dried beans?
Dried beans can be used in a variety of dishes, from soups