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Cooked Beans

Cooked Beans

154 Ratings
154 Ratings
Recipe Image
Cooked Beans
Makes: 6 servings
Total Cost: $$$$

A good, basic instructional recipe for cooking dry beans. Cooked beans are a great way to get more iron and fiber and can be eaten alone or added to salads and side dishes.

Ingredients

  • 1 cup dried beans
  • 10 cups water

Directions

  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.

Soaking Methods:

  • 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.
  • 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.
  • Overnight Soak: For each pound (2 cups) of dry beans, add 10 cups cold water and let soak overnight, or at least 8 hours.

Notes

  • To avoid broken or mushy beans, boil gently and stir very little.
  • Taste-test beans often for desired tenderness.
  • Foods containing acid such as tomatoes, chili sauce, lemon juice, vinegar, or catsup will slow the cooking and softening of the beans. Add these items last so they will not add to the cooking time.
  • Any of the following can be added during the last half hour of cooking: minced onion, garlic or green pepper, diced carrots or celery, chopped tomatoes, or cooked meat.
Source:

Washington State WIC Program

Nutrition Information

Serving Size: 1/2 cup
Nutrients Amount
Total Calories 106
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 17 mg
Carbohydrates 19 g
Dietary Fiber 7 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 34 mg
Iron 2 mg
Potassium 285 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 106
Total Fat 0 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 19 g
Dietary Fiber 7 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 34 mg
Potassium 285 mg
Sodium 17 mg
Copper 207 mcg
Iron 2 mg
Magnesium 60 mg
Phosphorus 112 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 0 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mg
Vitamin C 0 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 0 mcg
Folate 119 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 0 mg
Choline 0 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 2 ounces

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This was really helpful!! Thank you, MyPlate!

08/27/21
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