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A. Helen Rasmussen, PhD, RD, a senior research dietitian in the Metabolic Research Unit of the Human Nutrition Research Center on Aging answers: “Beans are a healthy food choice that contain a variety of nutrients, including protein, fiber, and potassium. They count as both a vegetable and a source of protein. Canned beans are convenient (just make sure to drain and rinse before use to reduce salt and gas-producing compounds), but dried beans are also a great option. Here’s how to get dried beans ready for your favorite recipes:
- Pick through the beans and throw away any broken beans or small stones.
- Rinse the beans in a strainer under cold water.
- Soak. Place the beans in a bowl or pot, cover with cold water, and soak for at least eight hours (overnight works well). For a quicker soak, bring beans and water to a boil, remove from heat, and allow to stand for an hour or two.
- Drain and rinse with cold water.
- Cook. Dried beans can be cooked on the stovetop or in a pressure cooker. To cook on the stove, add cold water to cover the beans, plus two inches. Simmer, stirring occasionally, until tender, covered or uncovered. Cook times will vary depending on the type of bean (see below). If the water evaporates, add warm water to keep the beans submerged. To cook beans in a pressure cooker, add enough water to cover the beans, cook on high pressure (see below for times), and allow for natural pressure release.
