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What Do I Do With My Beans

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Beans are nutritious, delicious, easy to prepare, and affordable! Beans provide folate/folic acid, fiber, iron, potassium, protein, magnesium, and zinc. They’re tasty in hot or cold dishes and can be the star of a meal or take on a supporting role as a side dish. We’re breaking down beans to help you take advantage of this nutrient powerhouse.

What kinds of beans are available in my food package? Both dried and canned beans are available. There are many different varieties of beans to choose from including black, pinto, pink, mung, and garbanzo beans (also called chickpeas), and more.

What should I know about dried beans? Dried beans may look intimidating, but with a little planning they’re an easy meal addition. It’s as easy as sort, soak, cook and store! 

  1. Start by sorting through dried beans to remove any pebbles that accidentally made it into the bag.
  2. Choose from different soaking options:
    1. Quick/Hot Soak: For each pound of dry beans, add 10 cups hot water; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least one hour and up to 4 hours.
    2. Overnight Soak: For each pound (2 cups) of dry beans, add 10 cups cold water and let soak overnight, or at least 8 hours.
  3. Store beans in their cooking liquid to prevent them from drying out. 

What should I know about canned beans? Canned beans are already cooked, so they’re convenient, ready-to-eat, and can be served straight from the can (though rinsing is recommended in many recipes and to reduce sodium). 

Tips for Cooking and Serving Beans

  • 1 cup dried beans is equal to about 3 cups beans once cooked.
  • Make a batch of beans to use all week in tacos, salads, soups, and more.
  • Both dried and canned beans have a long shelf life (before opening, soaking, or cooking). 
  • Pump up the flavor by adding herbs and spices to beans. Add seasonings anytime but adding towards the end of cooking time may make the dish the most flavorful.
  • Beans are a great vegan/vegetarian protein source!
  • Canned beans can be quickly warmed in the microwave or on the stovetop. 


Cozy White Bean and Spinach Soup

Warm up with this savory soup that is rich in folate and flavor!

https://wicworks.fns.usda.gov/recipe/cozy-white-bean-and-spinach-soup