Winter Foods: Dried Beans

Winter Foods: Dried Beans

With frigid temperatures reminding us that winter is still here, it's time to look to your pantry for dinner inspiration. Beans are high in protein and fiber, and low in fat, which makes them a good base for any healthy meal, and can be used as an alternative to meat. They are a great choice for people concerned about heart health, and they help to control diabetes, glucose intolerance, or hypoglycemia. Not only can you get dried beans locally, but they are also much cheaper than canned, and don't contain any additives that will increase your sodium intake.

Here in New Mexico, you'll find a variety of beans available such as pinto, bolita, garbanzo, fava, anasazi, and Rattlesnake Lima. Pintos can be used in Mexican and Tex-Mex dishes like burritos and chili. Bolita beans are extra rich in flavor and easy on the stomach. Garbanzos add heartiness to Mediterranean dishes such as hummus and Moroccan stews. Anasazi, also known as New Mexico Cave or Appaloosa beans, cook up much more quickly than other dried beans. Look for plump, shiny beans.

If you don't have any beans stored in your pantry already, check your nearest winter farmers' market. If you can't find any beans at the market, check your local feed store for local beans. Dried beans can be stored indefinitely in a sealed container (such as a jar) in a cool, dark, dry place.

Cooking Dried Beans
Dried beans will expand about three times their size during the cooking process, so that means if you want 1 cup of prepared beans, you'll need only 1/3 cup of dried. To prepare dried beans, start out by rinsing them in a colander to remove any stones or other debris. Next, soak them overnight in cold water, which will get rid of the complex sugars that can cause gas. Didn't plan ahead? Another option is to bring your beans to a boil for 2 minutes, remove from heat, and cover for 1 hour to get the same effect.

Now it's time to cook, but first it is very important that you dump out the soaking water and replace it with fresh. Do not add salt at this point, as it will slow the cooking process. If you have a few extra minutes in the morning before you leave for work, place your soaked beans in a slow cooker with about 5 times as much water as beans and let them cook all day. On the stove, you can bring your beans to a boil, then simmer for about two hours, until they are tender. Once your beans are cooked, then you can add salt or other seasonings. For extra flavorful pinto beans, add a peeled clove of garlic, a seeded jalapeño, and a slice of bacon during the cooking process.