BEAN COOKERY

Many consumers prefer tinned cooked beans because they are convenient, are an excellent source of protein and fiber, and they are relatively inexpensive to stock the pantry. Yet despite the benefits of cooked beans, dry beans emerge as the winner nutritionally in hypertension management. Dry beans, purchased in bags, contain no sodium. By contrast, canned beans are quite high in sodium (1/2 cup of canned beans contain about 20% of your daily sodium requirement). If you're watching your sodium intake level for blood pressure concerns or other health reasons, stick with dry beans.
If you've avoided cooking dry beans from scratch because "it takes too long," consider the actual "hands-on" time can be just minutes! All it takes is a little planning ahead for a time to soak the beans and a time to cook them. To add to the convenience factor, make a large batch and freeze in cup portions for ready-to-use.

There are two steps to cooking beans: soaking and cooking.

(1) Soaking Beans (Note: Lentils, split peas and black-eyed peas do not need to be soaked.)

While the traditional slow soak method takes longer than some methods, it is one of the easiest methods:

1. Pick through the beans, discarding any discolored or shriveled beans or any foreign matter.
2. Rinse well.
3. In a stockpot, cover 1 pound dried beans with 10 cups water.
4. Cover and refrigerate 6-8 hours or overnight.
5. Drain and rinse the beans.

(2) Cooking Beans
 

Return the soaked, rinsed beans to the stockpot. Cover the beans with 3 times their volume of water. Add herbs or spices (not salt), as desired.
 

1. Bring to a boil; reduce the heat and simmer gently, uncovered, stirring occasionally, until tender (the time will depend on the type of bean, but start checking after 45-60 minutes).
2.  Boiling beans will break the skins and leave you with a mushy meal, so keep to a gentle simmer. 
3. Add more hot water if the beans are not covered. Most beans will cook in about 1 to 1-1/2 hours.
4. When the beans are tender, drain and use in recipes; or for later use, immerse them in cold water until cool, then drain well and freeze in 1- to 2-cup packages. 

 One pound of dried beans will yield about 5 or 6 cups cooked beans.

BEAN MATH

    One 15-ounce can of beans = one and one-half cups cooked beans, drained.
    One pound dry beans = six cups cooked beans, drained.
    One pound dry beans = two cups dry beans.
    One cup dry beans = three cups cooked beans, drained.

Bean Cooking Tips 

• Do not add salt or acidic ingredients, like vinegar, tomatoes or juice, this will slow the cooking process. Instead, add these ingredients when the beans are just tender.
• Cooking times vary with the types of beans used but also may vary with their age.
• Beans are done when they can be easily mashed between two fingers or with a fork. Always test a few beans in case they have not cooked evenly