Cooking with Dry Beans

*Recipe in header image: Black Bean and Creamy Kale Enchiladas Beans are amazing powerhouses of nutrition, low in fat yet packed with fiber, protein, and nutrients like calcium and iron--not to mention they're delicious and inexpensive. But while canned beans are convenient, cooking with dry beans is an excellent, often preferable, option. With a little planning and preparation, it's easy, too!

Why Cook with Dry Beans?

Grabbing cans of beans can be a quick and convenient option in a pinch--I've definitely been there--but I often prefer cooking dry beans because of the following factors:

• Reduced waste: while aluminum is recyclable, it still takes energy to make and break down those cans!
• Less risk of plastic seeping into my food: most aluminum cans these days are lined in plastic. While dried beans are usually in plastic bags, since they're dry, they're not in a porous state.
• More control: if you look at the ingredients list of most canned beans, you'll find added salt or sugar (or both). When you cook your own, you can control what goes into your beans!
• Bean broth: did you know that the broth from cooking beans is delicious and nutritious? You can use it in soups or to boil pasta. Aquafaba (the broth from cooking garbanzo beans) is also a great vegan substitute for egg whites!
• Better taste and texture: of course this is anecdotal, but I have to say, the response I've gotten to hummus or refried beans made from dry beans vs canned is remarkably different! When I've cooked beans from scratch, they tend to be creamier and more flavorful.

Dry Beans 101

• Dry beans typically double or triple in size when cooked.
• The basic way to cook beans is to soak them overnight (but not always, and there are shortcuts) and then simmer them in fresh water until tender.
• Cooked beans should be eaten withing a few days, but
• Cooked beans also freeze well.

To Soak or Not to Soak: That Is the Question

The biggest hurdle most people have to cooking with dry beans is the overnight soaking time required. The good news is, not all beans need to be soaked overnight--for example, lentils and split peas can be added right to you recipe. If in doubt, check the packaging for guidance.

How to Soak & Cook Dry Beans

1. Rinse and sort through your dry beans to remove any debris.
2. Place in a large bowl and cover with water by several inches (remember that beans will grow to up to three times their volume!), add salt if preferred.
3. Let sit at room temperate overnight.
4. In the morning, drain, rinse and simmer in fresh salted water for 20 minutes to an hour or more, depending on the variety of bean (feel free to add onion, garlic, spices and/or a bay leaf at this point) or
5. In the morning, rinse and place in a slow cooker with fresh salted water; cook on low for 8 hours (note: skip the slow cooker with cannellini or red kidney beans, as they release a toxin that can only be eliminated by boiling in water for 10 minutes).
6. Drain and use beans in the recipe of your choice (save the bean broth if you like).

Other Tips

• Don't add acidic foods like tomatoes or lemon juice to beans as they boil--it will prevent them from softening.
• Skip the overnight soak  if you're short on time. Instead, bring beans to a boil and then turn off the heat and let sit for an hour. Drain, cover with fresh water, and simmer until soft.
• Beans, beans the musical fruit: to avoid gas, make sure to rinse beans thoroughly after soaking. You can also add a piece of seaweed such as kombu while simmering to make them more digestible. If in doubt, buy Beano!

Our Best Bean Recipes

Not only do we carry an incredible variety of dry beans online, we have dozens of great recipes to try! Need a quick side? This marinated Vegetable Lentil Salad uses Petite Green French Lentils, which keep their shape beautifully after cooking, and fresh vegetables to create a dish perfect for a potluck or picnic. This Cool Lima Beans & Couscous Salad is a delightful combination of buttery Baby Lima Beans, fluffy Golden Couscous and veggies, in a light lemon-sherry vinaigrette. Who doesn't love a rich, creamy bowl of pasta fazool? Our Pasta e Fagioli soup is made with creamy Cranberry Beans, pancetta, rosemary and thyme, garnished with fresh parmesan. A swirl of olive oil is a wonderful topping! Hit the protein and fiber jackpot with our Vegan Quinoa Chili! Here, red kidney, garbanzo, light kidney (or use pinto beans) and black beans combine with nutrient-packed quinoa, vegetables and chili spices to create a rich, satisfying bowl. Of course you can make (delicious!) hummus from garbanzo beans, but why not try these Sweet and Spicy Chickpeas instead? Roast cooked chickpeas with salt, sugar and spices to create a crunchy and utterly addictive snack. The advantage of cooking with dry beans is you can make them without salt, which is perfect when you want to use them in a sweet application, such as these delicious, fudgy Black Bean Brownies. Thise vegan, gluten free brownies taste indulgent but provide fiber and protein! I hope you take a cue from this post and get started with dry beans and bean soup mixes--they're so delicious, versatile and nutritious! Do you have a favorite bean recipe? Post below!