Culinary Basics – Healthy Cooking with Beans

Beans are one of the healthy culinary basics found in a kitchen aimed at preparing healthy recipes while sharpening your culinary talents.

Using beans to create healthy recipes is one way to effectively incorporate them into your daily diet. However, there are also other ways that you can add them to your diet that don’t require specific recipes.

Beans not only boost your immune system and have been shown to fight such cancers as breast, prostate and colon – they also are a superior source of protein as well as a major player when it comes to creating energy for brain and muscles.

The Facts About Beans

Beans have carbs but they are ‘good carbs’ supplying energy for brain and muscles

People eating beans or legumes at least 4 times per week have a 20-25% lower risk of heart disease than people eating them less than once per week

Beans have high levels of fiber – this regulates blood glucose levels – an especially good idea for diabetics

In countries with the highest bean consumption rate, these countries have the lowest death rates from colon, prostate and breast cancer

Beans have been shown to fill you up but not ‘out’ – they give you a feeling of your hunger being satisfied and they also help you to eat fewer calories – thus being able to maintain a steady weight

Some raw beans but especially kidney beans are known to create a toxin if not cooked properly. The toxin leads to a digestive ‘flu’ type illness if undercooked beans are consumed. The recommended method for dried beans to avoid this is boiling for 10 minutes before using in recipes

If dried beans are used in slow cooker recipes, make sure the above rule of thumb is applied (that the overall cooking time at high temperature is for 10 minutes).  Temperatures in a slow cooker will not destroy the toxin

Beans can cause digestive flatulence.  An effective strategy to avoid this is to soak the beans several hours prior to adding to other ingredients to reduce the natural sugars found in beans. Vinegar is also said to eliminate these excess sugars

Anasazi beans are said to be the only ‘fartless’ bean – they are also more expensive than most beans but you have to like the rep! 

Bean By Bean: A Cookbook: More than 175 Recipes for Fresh Beans, Dried Beans, Cool Beans, Hot Beans, Savory Beans, Even Sweet Beans!
Amazon Price: $7.98
List Price: $15.95
Spilling the Beans: Cooking and Baking with Beans and Grains Everyday
Amazon Price: $12.94
List Price: $29.95
Easy Beans: Fast and Delicious Bean, Pea, and Lentil Recipes, Second Edition
Amazon Price: $73.32
List Price: $12.95

Some Common Beans

Whether you are using canned beans or dried beans, here are some of the most popular and healthiest kinds of beans

Navy Beans – Rich in protein, fiber, folate, vitamin B1, magnesium and iron
Black Beans – Perhaps one of the most popular – loaded with antioxidants and fiber as well as high-quality protein
Pinto Beans – Very popular especially in Hispanic foods and cultures – likewise high in antioxidants, fiber, protein, vitamin B1, iron, magnesium and potassium
Kidney Beans – Very popular in chili recipes and for addition to salads, etc. Loaded with fiber and protein and a mineral that actually combats sulfites in your body – sulfites are increasingly present in many foods
Lima Beans (Butter Beans) – High in fiber, protein, potassium and iron

How to Use Beans

Soup and chili recipes are great ways to feature beans in your diet

Add kidney, garbanzo, or black beans to salads

Make a bean salad to complement meat or fish

Instead of refried beans, use whole, cooked pinto beans (otherwise known as rancho beans) as an accompaniment to Hispanic dishes

Use kidney, black or other beans in creole recipes for rice and beans – just about any rice can be combined with beans as a side dish or as a meal

Summing It Up

Beans are a great ingredient to round out meal-planning and are part of a program of healthy culinary basics. 

They are not only versatile, but they are relatively easy to prepare, economical and good for you. 

There are many, many ways to add them to your diet and the added health benefits are well worth the effort.

The Great Vegan Bean Book: More than 100 Delicious Plant-Based Dishes Packed with the Kindest Protein in Town! – Includes Soy-Free and Gluten-Free Recipes!
Amazon Price: $13.26
List Price: $19.99
Instant Pot IP-LUX60 6-in-1 Programmable Pressure Cooker, 6.33-Quart
Amazon Price: $119.99
List Price: $219.00
Panasonic SR-DF101 5-Cup (Uncooked) “Fuzzy Logic” Rice Cooker
Amazon Price: Too low to display
List Price: $79.99
Culinary Basics Using Rice and Grains
Another wonderful part of healthy culinary basics is using rice and grains to add nutrition to your diet. While it is important to count the calories that rice and grains bring to the diet, there are…
Culinary Basics: Ingredients – Using Beans
Knowing Beans About Beans There are many different kinds of beans available to us dried beans or already cooked/canned. However, to understand more about the culinary basics using beans, here is…
Culinary Basics: How to Grow Bean Sprouts
Beans are not only part of healthy culinary basics, they are also versatile. From the humble little shriveled and dried up pellet, you can make delicious and nutritious sprouts and add even more nutrients to…
Culinary Basics Using Beans – Tortilla Bake
Culinary basics using beans would not be complete without a recipe! This recipe is from an old cookbook of mine from Williams and Sonoma I purchased it years ago for bean and rice recipes and it is…
Huevos Rancheros Delicious Twist
INGREDIENTS: Tortilla chips/multi-grain tortilla chips/flour tortilla chips/crispy tortilla pieces 1 can pinto beans (substitute black beans/kidney beans/any kind of beans) Shredded or torn red leaf…
Kidney Beans
Kidney beans have been around for about 7000 years having originated in southern Mexico and there are a wide range of beans which are considered to be included within the kidney bean family. It reached Europe…
Three Bean Recipes
Why Beans? Beans are: 1- high in fiber 2- high in protein 3- rich in complex carbohydrates 4- low in fat (soy beans excepted) 5- low in sodium 6- …
KIDNEY BEANS FOR BREAKFAST
The stuffed bread with kidney beans is easily made without oil or butter thus could be eaten by people who are calorie conscious ,it is rich in protein too. Ingredients:- 1.cup kidney beans 8 slices of…
New Healthy Baked Bean Recipes
Baked beans can be the standard pork and bean variety, or they can be black beans, black eye peas, butter beans, garbanzas and many other types. The following recipes are all different in bean content, and…
Great beef and bean chili recipe. Homemade chili tas…
There as many chili recipes as there are Texans. To say that this chili recipe is the world’s best may be a little difficult to prove, but it’s pretty darn good! The secret to great chili is using the…
R & M International 4.5 Quart Large Ceramic Bean Pot, Brown
Amazon Price: $23.99
R&M Ceramic Bean Pot Two-Tone Brown – 4-1/2 Quart
Amazon Price: $28.75
List Price: $40.99
Fox Run Brands Ceramic Bean Pot
Amazon Price: $18.65
List Price: $39.99
Le Creuset Heritage Stoneware 4 1/2qt Covered Bean Pot, Cherry
Amazon Price: $99.95
List Price: $135.00
Certified International Caliente Bean Pot, 2-Quart
Amazon Price: $26.18
List Price: $29.00
Reco White Baked Bean Pot
Amazon Price: $19.35
List Price: $20.00
Denby OTC-588 Oven to Table Curved Bean Pot with Cover, 3.3-Liter, Red
Amazon Price: $49.99
List Price: $72.00

Culinary Basics – How to Grow Bean Sprouts

Beans are not only part of healthy culinary basics, they are also versatile. From the humble little shriveled and dried up pellet, you can make delicious and nutritious sprouts and add even more nutrients to your diet.

Growing sprouts is a bit of a science, so it is best to start small and work your way up. There are all kinds of ‘sprouters’ for sale on the market and they work just fine – although you can do the same thing with a jar and some simple everyday equipment for less money!

Generally speaking, the most important thing about growing bean sprouts, seed sprouts or nut sprouts is to not get the sprouts too wet after the initial soaking as the sprouts will mold and rot.

Make sure that you follow the straining directions carefully. Eventually, once you get the hang of it, people as a rule of thumb start a fresh batch every 3 or 4 days.

Good Beans, Legumes, Seeds, Nuts and Grains to Sprout

BEANS AND LEGUMES

Mung
Lentil – red, green or yellow
Garbanzo
Soy

SEEDS 

Alfalfa seeds – these are the most common sold in stores for sandwiches, pitas, etc. 
Clover seeds
Sunflower seeds

NUTS 

Almonds
Hazelnuts

GRAINS

Wheat berries
Rye

Sprouting Strainer Lid
Amazon Price: $3.44
List Price: $4.95
Sprout-Ease – Econo-Sprouter Toppers Set – 3 Piece(s)
Amazon Price: $2.90
The Sprout House Yellow Sprouting Lid for Wide Mouth Mason Jar, 1.6 Ounce
Amazon Price: $5.75
List Price: $4.99
How to Sprout Raw Food: Grow an Indoor Organic Garden with Wheatgrass, Bean Sprouts, Grain Sprouts, Microgreens, and More
Amazon Price: $5.74
List Price: $6.38
I Love You Growing Kit – I Love You Bean Sprout Valentine Plant . 99% Germination Rate.
Amazon Price: $1.15
List Price: $12.99
Victorio VKP1014 4-Tray Kitchen Seed Sprouter
Amazon Price: $13.06
List Price: $16.95

Amount of Sprouting Source You Need

2-3 tablespoons for small seeds or beans
1/4-1/2 cup for medium seeds or beans
1 cup for large beans and grains
2 cups for sunflower seeds

The most common seed to sprout starting out is the alfalfa seed, one of the most common beans the mung bean, and the most common legume is the lentil. All are loaded with extra vitamins and nutrients once in their sprouted state.

RECIPE FOR SPROUTING BEANS OR SEEDS

EQUIPMENT

Beans or seeds you want to sprout – tablespoons to cups depending on size of seed or bean, etc.
Cheesecloth and rubber band OR
Purchase a special lid at your local health food store for straining sprouts (it fits over a mason jar)
Quart-sized mason jar
Water

TECHNIQUE

Rinse your seeds, beans, lentils – whichever you’re sprouting
Place your beans, seeds or lentils into the jar
Cover with at least 4 times as much water – screw on the lid or cover the mouth of the lid with cheesecloth and secure tightly with a rubber band
Soak overnight
The next day, drain the jar COMPLETELY through the special screened lid or through the cheesecloth. Turn it upside down on a plate for extra drainage
From here on, rinse the beans once per day and drain thoroughly each time
Turn the jar on its side and keep in a sunny location to encourage germination 
The sprouts are done when the sprouted portion is roughly the same size as the original seed, bean, or grain

Victorio VKP1014 4-Tray Kitchen Seed Sprouter
Amazon Price: $13.06
List Price: $16.95
Sproutamo – Easy Sprout Sprouter
Amazon Price: $10.36
List Price: $13.09
Easy Sprout Sprouter
Amazon Price: $12.22

WHY SPROUT?

Sprouting seeds, nuts, beans, or grains is a wonderful way to significantly increase the vitamin content of the original seed or bean.

There is roughly 10 times the amount of vitamin C in the sprout as there was in the original bean for instance.

You can also avoid the contamination that often occurs in stores selling sprouts by growing your own in a safe environment!

GREAT USES FOR SPROUTS

Sandwiches and pitas
Garnish on soups
Vegetable dip
Asian dishes and stir-fry
Add to breads, vegetable burgers or casseroles

SUMMING UP CULINARY BASICS AND SPROUTING

It is a relatively easy process and very inexpensive as well. There are professional kits out there that walk you through it step by step, but most health food stores and some sections of the grocery store sell seeds and beans that are readily available for sprouting. With just a few extra items, you will be on your way to ‘cooking up’ a wonderful adjunct and something to add to your repertoire of healthy culinary basics!

Growing Sprouts at Home
You can ensure that you have a constant, inexpensive supply of fresh vegetables all year if you grow your own sprouts. While most people are aware of bean sprouts and alfalfa sprouts they may not know about…
Sprouts-Good Food-Easy to Make! (Should that be Grow…
Find out how easy it is to make sprouts. Sprouts are an easy, inexpensive way to get the nutrients you need when eating raw and living food. They are living food with living enzymes, giving you increase nutrient value.
How to grow Mung Beans at home for profit
Most of us know ‘Mung Beans’ better as ‘Bean Sprouts’. In other words those delicious crunchy sprouts we either use in stir frys, or alternatively in sandwiches and salads. What you may not know is just how…
Culinary Basics: Ingredients – Using Beans
Knowing Beans About Beans There are many different kinds of beans available to us dried beans or already cooked/canned. However, to understand more about the culinary basics using beans, here is…
Culinary Basics: Healthy Cooking With Beans
Beans are one of the healthy culinary basics found in a kitchen aimed at preparing healthy recipes while sharpening your culinary talents. Using beans to create healthy recipes is one way to effectively…
Culinary Basics Using Beans – Tortilla Bake
Culinary basics using beans would not be complete without a recipe! This recipe is from an old cookbook of mine from Williams and Sonoma I purchased it years ago for bean and rice recipes and it is…

See all 2 photos

CULINARY BASICS USING BEANS

Knowing Beans About Beans

There are many different kinds of beans available to us – dried beans or already cooked/canned. However, to understand more about the culinary basics using beans, here is a chart that shows the exact breakdown of each type of bean (including calories).

It is a great way to figure out the calories in any particular kind of bean as some are higher in calories.

It is also an easy way to figure out how many carbs for instance are in a particular bean – again, some are higher in carbs and some are extremely low in carbs.

No matter what the diet you are striving for, there are many beans to choose from and if one particular bean doesn’t fit into your diet criteria, you can always try another.

See all 2 photos

Culinary Basics – Storing Beans

Of course, if you have canned beans, there is no method simpler! Simply store in your cupboard or pantry and use as you need them.

You can buy dried beans and legumes in almost any supermarket – whether prepackaged or in bins.

I’ve read that beans keep forever but I’ve also heard that it is best to use them within a year because they just become drier and drier.

Store in jars or air-tight containers in a cupboard or pantry and use them as you need them.

A great use for beans over a year old? Use as pie weights in a single crust baked pie shell. They work just as well as gourmet store pie weights. Simply line your pie shell before baking with a piece of foil.  Then fill with beans to weigh down the shell and keep it from bubbling or puckering. Remove the beans and throw away when finished.

STOVE TOP METHOD FOR PREPARING DRIED BEANS

This method will destroy any potential toxins created by undercooked beans.

Sort, rinse and cover the dried beans with plenty of water – soak for at least 12 hours.

Drain and rinse the beans. Cover with fresh water.

Boil vigorously for at least 10 minutes.

You will need to simmer them for another 45-60 minutes to get them to tender – or add to a recipe where they will be cooked for approximately that amount of time, such as a chili or a minestrone soup.

For soy beans, follow the above instructions but they generally need to be boiled at a vigorous boil for 1 hour and then cooked 2-3 hours further to get them to tender.

Presto 01362 6-Quart Stainless Steel Pressure Cooker
Amazon Price: Too low to display
List Price: $59.99
Presto 01781 23-Quart Pressure Canner and Cooker
Amazon Price: $70.00
List Price: $109.99
Instant Pot IP-LUX60 6-in-1 Programmable Pressure Cooker, 6.33-Quart
Amazon Price: $119.99
List Price: $219.00

DID YOU KNOW?

If you’ve cooked too many beans to eat within a few days, you can cool them quickly and freeze them. They freeze very well whether in soups or ‘as is’.

Another great way to use cooked beans (especially black or pinto) is for breakfast! They make a great adjunct to eggs – or even better use in huevos rancheros or a breakfast burrito.

You should avoid drinking coffee or tea for a half hour after consuming beans because they contain a lot of iron. These drinks slow down the ability for your body to absorb the iron!

Garbanzo Beans | 100% USA Grown | Identity Preserved (We Tell You Which Farm We Grew It In) | 5 Lbs | GMO Free
Amazon Price: $10.40
Bean By Bean: A Cookbook: More than 175 Recipes for Fresh Beans, Dried Beans, Cool Beans, Hot Beans, Savory Beans, Even Sweet Beans!
Amazon Price: $7.98
List Price: $15.95
Santa Fe Bean Company Variety Pack (Pack of 8)
Amazon Price: $16.09
List Price: $21.36
Heinz Beans in Tomato Sauce, 13.7-Ounce Cans (Pack of 12)
Amazon Price: $16.99
List Price: $21.19

Summing Up the Culinary Basics of Beans

There are several different ways to cook dried beans but the most important thing to remember is to cook them thoroughly, especially kidney beans.

You can also cook beans in a pressure cooker for quick cooking but be sure to follow manufacturer’s instructions as a pressure cooker can be a very dangerous appliance to use. It is really important when using a pressure cooker to never overfill as there is a danger of explosion.

You can prepare beans as the method below shows – the traditional stove top method.

You can even cook beans in the oven.

No matter how you cook dried beans or if you use canned beans in recipes, this is one healthy ingredient and part of the culinary basic ingredients to have on hand.

Know Your Dried Beans!
Im not sure if this is a widespread saying or not, but here in the South we often say that someone doesnt know beans when hes speaking on a topic about which he has little knowledge. By…
Culinary Arts: Black Beans and Corn
Learn to make this delicious dish in my online cooking school! Welcome once again to my online cooking school! If you’ve visited before, you know that my online cooking classes include lots of recipes and…
Southern Culinary Arts: Dried Beans and Ham
Welcome to my online cooking school. Today we’ll be preparing a favorite of Southern culinary arts, dried beans and ham. But first, a little story. My dad owned a grocery store and a gun shop, and…
Culinary Basics: Ingredients – Using Beans
Knowing Beans About Beans There are many different kinds of beans available to us dried beans or already cooked/canned. However, to understand more about the culinary basics using beans, here is…
Culinary Basics: Healthy Cooking With Beans
Beans are one of the healthy culinary basics found in a kitchen aimed at preparing healthy recipes while sharpening your culinary talents. Using beans to create healthy recipes is one way to effectively…
Culinary Basics: How to Grow Bean Sprouts
Beans are not only part of healthy culinary basics, they are also versatile. From the humble little shriveled and dried up pellet, you can make delicious and nutritious sprouts and add even more nutrients to…
Culinary Basics Using Beans – Tortilla Bake
Culinary basics using beans would not be complete without a recipe! This recipe is from an old cookbook of mine from Williams and Sonoma I purchased it years ago for bean and rice recipes and it is…
How to cook beans. Cook dried beans for delicious be…
Easy to prepare dried beans will give you a lot of great recipe options. I was just about to write a great recipe for refried beans, when I realized that some people may not be aware of the best way to…
The Perfect Pot of Pinto Beans
Having lived in Texas for more than ten years, I began to feel a little ashamed that I didn’t know how to make a simple staple of tex-mex cuisine – beans. After all, they seem simple enough. An excellent…
How to Cook Dried Beans and Legumes
Rinse beans well and place in enough water to cover generously. Remember that beans will double in bulk after several hours of soaking. Look for shriveled or damaged beans; remove any that float. Soak…
Southern Culinary Arts: Dried Beans and Ham
Welcome to my online cooking school. Today we’ll be preparing a favorite of Southern culinary arts, dried beans and ham. But first, a little story. My dad owned a grocery store and a gun shop, and…

Culinary Basics Using Beans

Culinary basics using beans would not be complete without a recipe!

This recipe is from an old cookbook of mine from Williams and Sonoma – I purchased it years ago for bean and rice recipes – and it is called coincidentally Beans and Rice. 

Beans and rice are a winning combination.  This is evident in creole recipes as well as many Hispanic recipes. 

Beans, legumes and grains are rich in protein and nutrients and while some are higher in calories or carbs, they actually keep food cravings at bay and promote steady blood sugar levels.  As in all things, eat in moderation and learn more about each individual food’s caloric content, fat, carbs, etc.  In the meantime, enjoy this delicious recipe.

courtesy morguefile.com
12 TORTILLA BAKING MOLD PANS GREAT TACO SALAD SHELL BOWL AS SEEN ON TV NONSTICK
Current Bid: $19.90

Tortilla Casserole with Beans

INGREDIENTS

3/4 cup dried pinto beans or red kidney beans (substitute black beans)
2 yellow onions, chopped
3 cloves garlic, minced
2 small green bell peppers, seeded, ribs removed, chopped (yellow or red)
1 can of plum (Roma) tomatoes – drained – reserve juices – chop (or use a can of petite dice and no need to drain)
1/4 to 1/2 teaspoon cayenne pepper (optional)
6 tablespoons chili powder (or to taste)
1 tablespoon ground cumin
Salt and pepper to taste
8 corn tortillas (thin preferred) – 6 inches in diameter
2 cups grated Cheddar or Monterey Jack cheese (low-fat/part skim-milk)
2 cups coarsely chopped lettuce (green leaf, red leaf, or other)
2-4 tomatoes chopped
Green onion
Cilantro
Chopped Olives (optional)
Sour cream

The Well-Filled Tortilla Cookbook
Amazon Price: $1.02
List Price: $12.95
Perfect Tortilla Pan Set
Amazon Price: $5.95

PREPARATION

Clean beans by picking out any stones or damaged beans. Rinse thoroughly.
Place in a bowl or Dutch oven – cover with plenty of water and soak for 3-12 hours.
Drain beans and put into a large saucepan or Dutch oven – cover with
water of about 2 inches. Bring to boil and reduce the heat to low and
simmer – uncovered – until skins of beans begin to crack and beans are
tender – 45-60 minutes. Drain.
(You can substitute canned beans for the above 3 steps)
In skillet, combine the beans, onions, garlic, peppers, canned
tomatoes, the juice from the tomatoes, cayenne pepper, chili powder,
cumin, salt and pepper. Bring to a simmer and cook for 20 minutes – stir
occasionally.
Preheat oven to 350 degrees. When the bean mixture is finished,
spread one-third of the mixture in a 9 x 13 baking dish lightly coated
with vegetable spray. Top this with 4 tortillas – overlap evenly – use 1
cup of cheese to cover tortillas.
Repeat the layers using half of the remaining bean mixture for the
next layer, the 4 remaining tortillas, and the remaining cheese. Add the
remaining portion of bean mixture.
The top will be bean mixture.
Cover with foil sprayed with vegetable spray and bake for about 35 minutes.
Remove from oven and let stand for 5 minutes or so. Top with
lettuce, fresh tomatoes, snips of green onion and olives, cilantro if
desired and dollops of sour cream – or serve as garnishes at the table.
For a great variation, try this with flour tortillas – great flavor and a bit crispier!

Norpro Nonstick Mini Tortilla Bowl Makers, Set of 2
Amazon Price: $6.60
List Price: $9.99
Norpro Nonstick Tortilla Bowl Makers, Set of 2
Amazon Price: $12.27
List Price: $15.99

Culinary Basics – Tortilla Casserole