Preparing Dried Beans

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Dried Beans How To

With just a little thought, preparing dried beans is extremely easy and is less expensive, make stocking up easy, and they retain their nutritional value much better than their canned counterparts. We use dried lentils and dried garbanzo beans several times per week. With a cooking time of 30-60 minutes, most of that time the beans are left unattended, allowing you to go about your business while they cook! Just don’t forget to set the timer at each step of the way….Pin It

Simple Lentils

Simple Lentils

With a little bit of thought, using dried beans is very, very easy. Dried beans are much more expensive, have a longer shelf life, and retain more nutrition than their canned counterparts. Here you can see the steps taken to prepare lentils to be used in your favorite dishes.

Ingredients

  • Water
  • Lentils

Instructions

  1. 8-12 Hours before cooking, soak beans, covered, in twice as much water as beans. Refrigerate.
  2. Rinse and drain lentils.
  3. Fill medium sauce pan halfway with water.
  4. Add lentils.
  5. Bring to boil over high heat.
  6. Reduce to low and simmer for 30-60 minutes. Taste lentils often to check done-ness. They should be tender but have no crunch.
  7. If using lentils in an uncooked salad, cook them perfectly. Undercook if they will be cooked again in the dish in which they will be served.

Other dried legumes we use: adzuki beans, garbanzo or chick peas, black beans – anything that sounds good!

Recipe(s)

Nutrition Data: Packed into only 1 ounce of cooked lentils!

Glycemic Index: 2 Calories 32.5 (136 kJ) 2% DV

Total Carbohydrate 5.6g 2% DV

Dietary Fiber 2.2g 9% DV

Protein 2.5g 5% DV

Total Omega-3 fatty acids 10.4 mg

Total Omega-6 fatty acids 38.4 mg

Calcium 5.3mg 1% DV

Iron 0.9mg 5% DV

Magnesium 10.1mg 3% DV

Phosphorus 50.4mg 5% DV

Potassium 103mg 3% DV

Sodium 0.6mg 0% DV

Zinc 0.4mg 2% DV

Copper 0.1mg 4% DV

Manganese 0.1mg 7% DV

Selenium 0.8 mcg 1%DV

Vitamin A 2.2 IU 0% DV

Vitamin C 0.4mg 1% DV

Vitamin D —

Vitamin E (Alpha Tocopherol) 0.0

Vitamin K 0.5mcg 1% DV

Thiamin 0.0mg 3% DV

Riboflavin 0.0mg 1% DV

Niacin 0.3mg 1% DV

Vitamin B6 0.0mg 2% DV

Folate 50.7mcg 13% DV

Vitamin B12 0.0 mcg 0% DV

Pantothenic Acid 0.2mg 2% DV

Choline 9.2mg

Based on boiled, unsalted lentils. Source: Nutrition Facts and Analysis, Self

 

Have you cooked with dried beans?

What worked well? Did you have any difficulty working with dried beans? Is it something you do, or will do regularly? Please share below!

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