Cooked Beans

Other

Heart Healthy

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Ingredients

Instructions

  1. Wash hands with soap and water.
  2. Sort: Before soaking beans, pick them over and remove any damaged beans, small stones or dirt.
  3. Soak: Most beans will rehydrate to triple their dry size, so be sure to start with a large enough pot. Choose one of the methods to soak your beans.
  4. Cook: Drain soaking water and rinse beans. Cover beans with fresh water. Simmer for 1 1/2 to 2 hours until tender.
  5. Hot Soak: Hot soaking helps reduce intestinal gas. For each pound (2 cups) of dry beans, add 10 cups hot water; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for up to 4 hours.
  6. Quick Soak: For each pound (2 cups) of dry beans, add 10 cups hot water; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least one hour.
  7. Overnight Soak: For each pound (2 cups) of dry beans, add 10 cups cold water and let soak overnight, or at least 8 hours.

Nutrition (per serving)

Calories106
Protein7 g
Total Fat0 g
Saturated Fat0 g
Cholesterol0 mg
Sodium17 mg
Carbohydrates19 g
Dietary Fiber7 g

U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Washington State WIC Program