Ingredients
1 cup dried beans
10 cups water
Steps
Wash hands with soap and water.
Sort: Before soaking beans, pick them over and remove any damaged beans, small stones or dirt.
Soak: Most beans will rehydrate to triple their dry size, so be sure to start with a large enough pot. Choose one of the following ways to soak your beans: * Hot Soak: Hot soaking helps reduce intestinal gas. For each pound 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 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) dry beans, add 10 cups cold water and let soak overnight, or at least 8 hours.
Cook: Drain soaking water and rinse beans. Cover beans with fresh water. Simmer for 1 1/2 to 2 hours until tender.
Nutrition Facts
| 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 |
U.S. Department of Agriculture. MyPlate Kitchen Website. Cooked Beans. Recipe source: Washington State WIC Program. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.