Quick soak method Beans - Lexington Coop · to beans than to peas, but like peas they do not...
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ALL ABOUT Beans Provided by your food co-op Cooking information Most beans may be cooked as follows: 1. Rinse beans in colander and pick out any stones or shriveled beans that might be mixed in. 2. Soak beans (except adzuki, lentils or split peas) overnight or for eight hours at room temperature. Use six cups of cold water per one pound of beans. 3. Drain soaked beans. Add fresh water to a large pot and bring beans to a boil. Cover the pot, with the lid tilted slightly so the steam can escape. Gently simmer the beans for the time as indicated below. Quick soak method Bring beans and water to a boil, boil for two minutes, cover and remove from heat. Allow to stand one hour, drain water and proceed as above. Pressure cooker method Follow manufacturer’s instructions for your cooker. Do not pressure cook small beans. They clog release valves and quickly overcook. Use two cups water per cup of dried beans. To enhance the digestibility of beans • Add a strip of Kombu sea vegetable to pot • Discard soak water before cooking. • Add Beano drops to cooked beans. • Add a little vinegar toward end of cooking. • Only salt beans at the end of cooking. Name Water Stovetop Pressure Approx. of legume needed time cooking yield (one cup dry) (cups) (minutes) (minutes) (cups) Calories Carbs Fat Fiber Protein Adzuki 3 ¼ 45 5–10 3 147 28.0 0.0 8.5 8.5 Anazasi 2 60 15–20 2 113 19.9 0.4 5.8 7.5 Black 3 60–90 15 2 ¼ 113 20.5 0.5 7.5 7.5 Black-eyed peas 3 60 15–20 2 95 16.5 0.4 7.0 6.4 Fava 2 90 20 2 93.5 17.5 0.5 4.5 6.5 Garbanzo 4 2–3 hrs. 30 2 134 22.5 2.0 6.0 7.5 Great Northern 4 1–2 hrs. 10–15 2 ¾ 104 18.5 0.5 6.0 7.5 Kidney 2 ¼ 60 20 2 ¼ 104 18.5 0.5 5.5 7.5 Lentils, brown 3 30–40 never 2 ¼ 115 20 0.5 8.0 9.0 Lentils, red 3 15–20 never 2 135 23.5 0.6 5.8 8.0 Mung 2 ½ 45–60 never 2 106 19 0.5 7.5 7.0 Pinto 3 2 hours 15–20 2 ¾ 126 23.5 0.5 4.5 7.5 Split Peas 3 45–60 never 2 115 20.5 0.3 8.0 8.0 Soy 3 3 hrs. 30 2 117 7.9 5.1 2.6 9.9 COOkiNg TimeS & yieLdS NUTriTiONAL iNFOrmATiON One cup of beans weighs half a pound, and yields 2–3 cups of cooked beans. Information for one half-cup of cooked beans. Carbohydrates, fat, fiber and protein measured in grams. ©2010, National Cooperative Grocers Association (NCGA) Printed on elemental chlorine-free, 10% post-consumer recycled paper using soy ink. 12/10 www.strongertogether.coop FLOridA ever’man Natural Foods 315 W. Garden St., Pensacola New Leaf market 1235 Apalachee Pkwy, Tallahassee geOrgiA Life grocery & Cafe 1453 Roswell Rd., Marietta Sevananda Natural Foods market 467 Moreland Ave. N.E., Atlanta keNTUCky good Foods market & Cafe 455-D Southland Dr., Lexington mAiNe Blue Hill Co-op Community market & Cafe 4 Ellsworth Rd., Blue Hill rising Tide Community market 323 Main St., Damariscotta mAryLANd Silver Spring Co-op 8309 Grubb, Silver Spring Takoma Park Co-op 201 Ethan Allen, Takoma Park The Common market 5728 Unit B-1 Buckeystown Pike, Frederick mASSACHUSeTTS Berkshire Co-op market 42 Bridge St., Great Barrington green Fields market 144 Main St., Greenfield Harvest Co-op markets 581 Mass Ave., Cambridge 57 South St., Jamaica Plain mcCusker’s market 3 State St., Shelburne Falls river Valley market 330 North King St., Northampton Wild Oats Co-op market 320 Main St., Williamstown NeW HAmPSHire Concord Cooperative market 24 South Main St., Concord Hanover Co-op Food Store 45 South Park St., Hanover Hanover Co-op market 43 Lyme Rd., Hanover kearsarge Cooperative grocer 52 Newport Rd., New London Lebanon Co-op Food Store 12 Centerra Resource Park, Lebanon NeW yOrk Abundance Cooperative market 62 Marshall St., Rochester Flatbush Food Cooperative 1415 Cortelyou Rd., Brooklyn greenStar Cooperative market 215 N. Cayuga St., Ithaca 701 W. Buffalo St., Ithaca Honest Weight Food Co-op, inc. 484 Central Ave., Albany Hungry Hollow Co-op 841 Chestnut Ridge Rd., Chestnut Ridge Lexington Cooperative market 807 Elmwood Ave., Buffalo Syracuse real Food Co-op 618 Kensington Rd., Syracuse NOrTH CArOLiNA Chatham marketplace 480 Hillsboro St., Pittsboro deep roots market 3728 Spring Garden St., Greensboro French Broad Food Co-op 90 Biltmore Ave., Asheville Hendersonville Community Co-op 715 Old Spartanburg Hwy., Hendersonville Tidal Creek Cooperative Food market 5329 Oleander Dr., Ste. 100, Wilmington Weaver Street market 101 E. Weaver St., Carrboro 716 Market St., Chapel Hill 228 South Churton St., Hillsborough PeNNSyLVANiA east end Food Co-op 7516 Meade St., Pittsburgh Weavers Way Co-op 559 Carpenter Ln., Philadelphia 2129 72nd Ave., Philadelphia Whole Foods Cooperative 1341 West 26th St., Erie TeNNeSSee Three rivers market 937 North Broadway, Knoxville VermONT Brattleboro Food Co-op 2 Main St., Brattleboro City marketOnion river Co-op 82 S.Winooski Ave., Burlington Hunger mountain Co-op 623 Stone Cutters Way, Montpelier middlebury Natural Foods Co-op 9 Washington St., Middlebury Putney Food Co-op 8 Carol Brown Way, Putney Springfield Food Co-op 335 River St. (Rt. 106), Springfield Co-op Food Store 209 Maple St., White River Junction Upper Valley Food Co-op 193 N. Main St., White River Junction VirgiNiA roanoke Natural Foods Co-op 1319 Grandin Road S.W., Roanoke
Transcript of Quick soak method Beans - Lexington Coop · to beans than to peas, but like peas they do not...
A L L A B O U T
BeansProvided by your food co-op
Cooking informationMost beans may be cooked as follows:
1. Rinse beans in colander and pick out any stones or shriveled beans that might be mixed in.
2. Soak beans (except adzuki, lentils or split peas) overnight or for eight hours at room temperature. Use six cups of cold water per one pound of beans.
3. Drain soaked beans. Add fresh water to a large pot and bring beans to a boil. Cover the pot, with the lid tilted slightly so the steam can escape. Gently simmer the beans for the time as indicated below.
Quick soak method Bring beans and water to a boil, boil for two minutes, cover and remove from heat. Allow to stand one hour, drain water and proceed as above.
Pressure cooker method Follow manufacturer’s instructions for your cooker. Do not pressure cook small beans. They clog release valves and quickly overcook. Use two cups water per cup of dried beans.
To enhance the digestibility of beans• Add a strip of Kombu sea vegetable to pot• Discard soak water before cooking.• Add Beano drops to cooked beans.• Add a little vinegar toward end of cooking.• Only salt beans at the end of cooking.
Name Water Stovetop Pressure Approx.of legume needed time cooking yield(one cup dry) (cups) (minutes) (minutes) (cups) Calories Carbs Fat Fiber Protein
Adzuki 3 ¼ 45 5–10 3 147 28.0 0.0 8.5 8.5Anazasi 2 60 15–20 2 113 19.9 0.4 5.8 7.5Black 3 60–90 15 2 ¼ 113 20.5 0.5 7.5 7.5Black-eyed peas 3 60 15–20 2 95 16.5 0.4 7.0 6.4Fava 2 90 20 2 93.5 17.5 0.5 4.5 6.5Garbanzo 4 2–3 hrs. 30 2 134 22.5 2.0 6.0 7.5Great Northern 4 1–2 hrs. 10–15 2 ¾ 104 18.5 0.5 6.0 7.5Kidney 2 ¼ 60 20 2 ¼ 104 18.5 0.5 5.5 7.5Lentils, brown 3 30–40 never 2 ¼ 115 20 0.5 8.0 9.0Lentils, red 3 15–20 never 2 135 23.5 0.6 5.8 8.0Mung 2 ½ 45–60 never 2 106 19 0.5 7.5 7.0Pinto 3 2 hours 15–20 2 ¾ 126 23.5 0.5 4.5 7.5Split Peas 3 45–60 never 2 115 20.5 0.3 8.0 8.0Soy 3 3 hrs. 30 2 117 7.9 5.1 2.6 9.9
CO O k i N g T i m e S & y i e L d S N U T r i T i ONA L i N F O r m AT i ON
One cup of beans weighs half a pound, and yields 2–3 cups of cooked beans. Information for one half-cup of cooked beans. Carbohydrates, fat, fiber and protein measured in grams. ©2010, National Cooperative Grocers Association (NCGA)
Printed on elemental chlorine-free, 10% post-consumer recycled paper using soy ink.
12/10
www.strongertogether.coop
F LO r i dA
ever’man Natural Foods 315 W. Garden St., PensacolaNew Leaf market 1235 Apalachee Pkwy, Tallahasseeg e O r g i A
Life grocery & Cafe1453 Roswell Rd., MariettaSevananda Natural Foods market467 Moreland Ave. N.E., Atlantak e N T U C k y
good Foods market & Cafe455-D Southland Dr., Lexingtonm A i N e
Blue Hill Co-op Community market & Cafe 4 Ellsworth Rd., Blue Hillrising Tide Community market 323 Main St., Damariscottam A ry LA N d
Silver Spring Co-op8309 Grubb, Silver SpringTakoma Park Co-op201 Ethan Allen, Takoma ParkThe Common market5728 Unit B-1 Buckeystown Pike, Frederickm A S S AC H U S e TT S
Berkshire Co-op market42 Bridge St., Great Barringtongreen Fields market144 Main St., GreenfieldHarvest Co-op markets581 Mass Ave., Cambridge 57 South St., Jamaica PlainmcCusker’s market3 State St., Shelburne Fallsriver Valley market330 North King St., NorthamptonWild Oats Co-op market 320 Main St., WilliamstownN e W H A m P S H i r e
Concord Cooperative market24 South Main St., ConcordHanover Co-op Food Store 45 South Park St., HanoverHanover Co-op market 43 Lyme Rd., Hanoverkearsarge Cooperative grocer 52 Newport Rd., New LondonLebanon Co-op Food Store12 Centerra Resource Park, LebanonN e W yO r k
Abundance Cooperative market 62 Marshall St., RochesterFlatbush Food Cooperative 1415 Cortelyou Rd., BrooklyngreenStar Cooperative market 215 N. Cayuga St., Ithaca 701 W. Buffalo St., Ithaca
Honest Weight Food Co-op, inc.484 Central Ave., AlbanyHungry Hollow Co-op 841 Chestnut Ridge Rd., Chestnut RidgeLexington Cooperative market 807 Elmwood Ave., Buffalo Syracuse real Food Co-op 618 Kensington Rd., Syracuse N O rT H C A r O L i NA
Chatham marketplace 480 Hillsboro St., Pittsborodeep roots market3728 Spring Garden St., GreensboroFrench Broad Food Co-op 90 Biltmore Ave., AshevilleHendersonville Community Co-op 715 Old Spartanburg Hwy., HendersonvilleTidal Creek Cooperative Food market5329 Oleander Dr., Ste. 100, WilmingtonWeaver Street market101 E. Weaver St., Carrboro 716 Market St., Chapel Hill 228 South Churton St., HillsboroughP e N N S y LVA N i A
east end Food Co-op 7516 Meade St., PittsburghWeavers Way Co-op 559 Carpenter Ln., Philadelphia 2129 72nd Ave., PhiladelphiaWhole Foods Cooperative 1341 West 26th St., ErieT e N N e S S e e
Three rivers market937 North Broadway, KnoxvilleV e r m ON T
Brattleboro Food Co-op 2 Main St., BrattleboroCity market/�Onion river Co-op82 S. Winooski Ave., BurlingtonHunger mountain Co-op623 Stone Cutters Way, Montpeliermiddlebury Natural Foods Co-op 9 Washington St., MiddleburyPutney Food Co-op 8 Carol Brown Way, PutneySpringfield Food Co-op 335 River St. (Rt. 106), SpringfieldCo-op Food Store 209 Maple St., White River JunctionUpper Valley Food Co-op 193 N. Main St., White River Junction V i r g i N i A
roanoke Natural Foods Co-op1319 Grandin Road S.W., Roanoke
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© 2010 National CooperativeGrocers Association (NCGA)
can add exciting new tastes and textures to your meals. Historically,
beans have been an important part of the world’s food supply.
They are regaining popularity as people discover how useful beans are in improving our diets,
stretching food budgets and expanding mealtime options.
Beans are an excellent source of protein, carbohydrates, fiber, B vitamins, calcium, iron and other
essential minerals. Most are low in fat and high in soluble fiber, which can help lower cholesterol
levels. Beans are richer in protein compared to other plant foods.
Adzuki beans (also called adukis) are native to Japan and are one of the most digestible beans. They taste similar to kidney beans, and can be substituted for them in recipes, though they are somewhat more flavorful. Try mixing adzuki beans with quinoa, rice or millet, or season them with tamari, ginger or miso.
Anasazi beans, originally grown by Native Americans, are red and white speckled beans similar in size to pinto beans. They are excellent in Mexican dishes and have a sweet, full flavor.
Black beans, often referred to as “turtle” beans, are especially popular in Mexican, South American and Cuban cuisines. These dark and tasty beans stand up to bold seasonings like chilies and savory herbs. They are a nice change of pace from pinto beans in Southwestern specialties like tostadas and tacos.
Black-eyed peas are more closely related to beans than to peas, but like peas they do not require presoaking. This quick-cooking bean works well added to dishes with strong greens such as spinach, chard or kale. Try them in “Hoppin John,” a traditional recipe from the southern United States, which pairs black-eyed peas with collards, fresh tomatoes and rice.
Fava beans are large brown beans extensively used in Mediterranean cuisine and can be available fresh, dried or canned. Their strong flavor is delicious accompanied by herbed tomato-based sauces. Use fava beans in soups and stews or purée them for a purée or sandwich spread. Fresh fava beans come in pods, and need to be removed before eating or cooking.
garbanzo beans, also known as chick-peas, are versatile and unique with a mild nutty flavor. The main ingredient in popular Middle Eastern dishes like falafel or hummus, these beans also taste great in salads with fresh herbs and lots of onion and garlic. You can save cooking time by using precooked canned beans.
great Northern white beans are the classic soup beans, with a mild flavor and creamy texture. They purée nicely to thicken soups andmilk-based chowders, or for an elegant purée.
kidney beans and the slightly smaller red beans are some of the most popular in the United States. Kidney beans are often used in chili, soups and marinated bean salads.
Lentils are best known for making hearty soups. Two types of lentils are commonly available: small flat red lentils and the larger brown lentils. Both are fast cooking and neither require presoaking. Red lentils are often found in Indian cuisine. Brown lentils work well in salads and as the foundation for vegetarian burgers and loaves. Both can also be found in stews and curries.
Lima beans, sometimes called butter beans, come in large, small and “baby” sizes. Although available dry, this bean is most commonly found canned or frozen. Use lima beans with corn in succotash, or cook them with tomatoes and herbs for a simple side dish.
mung beans are very popular in Asian and Indian cuisine. Their flavor is complemented by curries, chilies and ginger. Mung beans can be substituted for lentils or peas in many recipes. Precooked mung beans and sprouted mung beans are delicious additions to a vegetable stir-fry.
Pinto beans, the traditional bean of the southwest United States and Mexico, are speckled pink and brown when dry, fading to brown when cooked. They have a fullbodied, earthy flavor and are good in casseroles, rolled into a tortilla, or refried. They are served in any number of spicy Southwestern dishes.
Soybeans, the small round beans native to China, have the most protein of any bean. They are slow to cook, but are incredibly versatile. Soybeans are often processed into other foods, such as soymilk, tofu and tempeh. Edamame, the crunchy green variety of soybean that is served in sushi bars, is sold frozen, either hulled or in the pod. They are a convenient and tasty way to enjoy the benefits of soy.
Split peas become a soft pulp when cooked and are used primarily for soups and stews. Both yellow and green split peas have an affinity with tomatoes, potatoes, and rice. Split peas are delcious in dal, a spicy side dish native to India.
Beans
Dried beans are best stored in airtight containers, in a cool place away from light. They are best used within a year, and older beans can take a very long time to cook.
Cooked beans freeze well. Cook a bunch atonce and freeze them to use for last-minutetasty bean dishes.
S TO r Ag e T i P S
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