Beans, which are a type of legume, were cultivated long before recorded history, and are a nutrient-dense staple in the majority of the world’s cuisines. They provide a rich source of protein, fiber, calcium, phosphorus and iron. How you prepare beans generally depends on the type of bean you’re cooking. Beans eaten in their shells, such as green, wax, fava and Romano beans, require different methods of preparation than dried and shelled beans such as black, kidney, pinto, Cannellini, Anasazi and navy beans. Dried beans should always be soaked overnight and the soaking water discarding, to remove harmful phytic acid, trypsin inhibitors and excess oligosaccharides. To quick-soak, bring beans to a boil in water, let stand several mintes and discard water.
Stock Pot
The most common method for cooking dried, shelled beans is in a stockpot on top of the stove. Most beans require presoaking with times ranging from four hours to overnight. Generally, use 10 cups of water per pound of beans, and change the water once during longer soaking times. Cooking times vary by bean, but average 90 minutes to two hours. Don’t add salt to your pot until the beans are almost fully cooked. Doing so before that toughens their coats and prevents water absorption.
Slow Cooker
Using a slow cooker to make shelled beans is a convenient way to serve them for dinner after you’ve been out of the house all day. Depending on your chosen beans and the heat settings on your appliance, they may take all day or just a few hours to cook. A disadvantage of using the slow cooker is that the bean broth byproduct isn’t as substantial as it is on the stovetop, because the lid stays on the cooker allowing for little evaporation. The beans should be soaked at least 8 hours and rinsed before cooking in the slow cooker.
Parson’s Method
This method of cooking dried beans comes from “Los Angeles Times” food editor Russell Parsons. Combine a pound of presoaked, rinsed beans with 6 cups water in a Dutch oven on the stovetop. Bring it to a simmer, then add a teaspoon of salt, cover it and put it in an oven heated to 350 degrees Fahrenheit. Bake it for one to two hours, or until the beans are done. Unlike with other dried-bean cooking methods, adding the salt before the beans are fully cooked won't split them.
Steaming
Steaming fresh green, fava or wax beans rather than microwaving or boiling them means they will retain more of their nutritive value. When cooking any beans still in their shells or pods, wash and trim them first. For best results, place beans in a single layer in the steamer basket and cook them for seven to nine minutes. If you’re steaming multiple layers of beans, turn them frequently and cook them for about 12 minutes. When done, they should be tender, not mushy.
Blanching
Blanching allows fresh beans to retain their crispness and color, and is one of the simplest ways to prepare them. After bringing a pot of water to a boil, add the beans to the pot and let them cook for three to five minutes, depending on the size and number of beans you’re cooking. Drain the beans through a colander and immediately plunge them into a bowl of ice water. Keep them in the ice water for as long as they cooked, then drain, season and serve them.
References
- “The Daily Bean”; Suzanne Caciola White; 2004
- “Heirloom Beans”; Steve Sando, et al.; 2008
- “Vegetable Love”; Barbara Kafka; 2005
- “The Encyclopedia of Healing Foods”; Michael Murray, N.D., et al.; 2005
- Natural Bias: A Hidden Danger with Nuts, Grains, Beans and Seeds; Vin Miller
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