Cooking with Dried Beans

While canned beans are undoubtedly more convenient, dried beans are more flavourful, have less sodium and are also cheaper. Most dried beans require overnight soaking and and at least an hour of cooking until they soften, however, they can be made in large batches and stored in the refrigerator for 5 days or frozen for up to six months.


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(The nutrition info is for 1/2 cup of cooked beans)

Adzuki Beans

Small and shiny with a sweet, nutty flavour. Good for mixing with rice or into a salad.

COOK: For every cup beans, use 3/4 cups water. Simmer 45-60 minutes.

YIELDS: 3 cups / 8g fiber / 9g protein / <1g fat / 147 calories
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Black Beans (Turtle Beans)

Medium-sized, oval beans with a velvety texture and slightly sweet flavour. Very  popular in Caribbean cooking. They are especially good in soups, with rice, or in salsa.

COOK: For every cup beans, use 3 cups water. Simmer 60-90 minutes.

YIELDS: 2.5 cups / 8g fiber / 8g protein / <1 g fat / 114 calories
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Black-Eyed Peas

Cream-toned with a black spot. Black-eyed peas have a light, very smooth texture. These beans are also very commonly used in Caribbean dishes.

COOK:  For every cup beans, use 3 cups water. Simmer 30 to 60 minutes.

YIELDS: 2 cups / 6g fiber / 7g protein / <1 g fat / 100 calories
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Cannellini Beans

Large, shiny, off-white beans with a creamy texture, known for their nutty flavour. They are great in soups, salads and pasta, or puree them as a spread for crackers.

COOK: For every cup beans, use 3 cups water. Simmer 2-3 hours

YIELDS: 3 cups / 6g fiber / 6g protein / >1g fat / 112 calories
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Chickpeas (Garbanzo Beans)

Unevenly round, firm and creamy texture, with a nutty flavour. Use in soups, saute with spinach, or mix into pasta dishes.

COOK: For every cup beans, use 3 cups water. Simmer 1.5-2 hours.

YIELDS: 3 cups / 6g fiber / 7g protein / 2g fat / 135 calories
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Kidney Beans

Red are firm and meaty; white are creamy. Use red in chili or salads, white in pasta or as a side dish.

COOK: For every cup beans, use 3 cups water. Simmer 1.5-2 hours.

YIELDS: 2 cups / 6g fiber / 8g protein / <1g fat / 112 calories
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Lentils

Firm texture and earthy flavour. Use in soups, in tomato-based dishes, or cold in salads.

COOK: For every cup lentils, use 1.5 cups water. Simmer 30-45 minutes.

YIELDS: 2 cups / 8g fiber / 9g protein / <1 9 fat / 115 calories
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Lima Beans

Plump, slightly curved with a pale colour ranging from green to white. They come in two sizes. Add to soups or casseroles. They should never be eaten raw

COOK: For every cup beans, use 3 cups water. Simmer 1 to 1.5 hours.

YIELDS: 2 cups / 4g fiber / 5g protein / 1g fat / 50 calories
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Navy Beans

Small, oval, and white with a mild flavour. Use in soups or to make baked beans.

COOK: For every cup beans, use 3 cups water. Simmer 1.5-2 hours.

YIELDS: 2 cups / 10g fiber / 7g protein / 1g fat / 128 calories
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Pinto Beans

Meaty and mild. Add to rice or saute with garlic and olive oil to serve as a side dish.

COOK: For every cup beans, use 3 cups water. Simmer 60-90 minutes.

YIELDS: 2 cups / 8g fiber / 8g protein / <1g fat / 123 calories

 
 
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