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SNAP4CT Blog

Cooking with Beans - Could there be(an) a better food?

3/2/2017

4 Comments

 
​If there was an award for the most underrated protein/food it would go to black beans hands down. Black beans, and really beans in general, are super versatile and pack a nutritional punch however you use them.  Here is why beans are so great...
Dried Black Beans
Beans are great for you!
A healthy adult needs about 6 oz of protein each day.  Black beans are a great source of protein!  ½ cup is equal to 2 oz protein, and gives you…
  • 100 calories
  • 6g of protein
  • 5g of fiber
  • very little fat!
Looking for a way to get your family to eat them? Our Dark Chocolate Black Bean Brownies are the perfect way to hide this protein packed legume in a tasty treat.
 
Beans can save you money!
Do you like saving money? Our guess is, yes. You can save a ton of money by buying dry black beans instead of canned, roughly 33%!  We’ll do the math for you.
  • 1 Pound dry = 3 Cans 
  • 1 Pound dry = $2
  • 3 Cans = $3
You can save $1 and get the same amount of beans. Buy your beans like this once a week and save $52 dollars a year! Check out our $16 baskets to really maximize those savings. 
​
Beans are super easy to cook!
Dry beans must be soaked before they are incorporated into a meal.
 
The easiest method is to soak overnight.
  1. Place 1 pound of dry beans in large container with 10 cups of water.
  2. Cover and refrigerate overnight.
But don’t worry if you’ve forgotten to soak overnight. Just give those beans a “quick soak” and they’ll be ready in no time.
  1. Place beans in a pot and cover with water to 2 inches above beans.
  2. Bring to boil for 2-4 minutes.
  3. Remove from heat and let stand for 1 hour.
​​Others like J. Kenji Lopez Alt suggest not soaking the beans at all! While it will require a bit of extra cooking time, results will be equally delicious. 

​Once your beans are soaked, you can cook them on the stove, in a slow cooker, or even in the oven.

Easy Bean Recipes​
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Butternut Harvest Chili

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Vegetarian Tacos

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Southwest Baked Potatoes 

4 Comments
air deep fryer link
7/6/2021 04:55:51 am

Black beans are a nutritious cereal that can be used to prepare drinks and foods. I will try the recipe you shared. It's definitely a delicious dish.

Reply
Jassy espresso machine link
11/6/2021 04:29:11 am

Some dieticians will tell you that beans are a superfood - they're low calorie, filling, and rich in protein. Cooking with beans is also good for the environment since every time you create something from scratch using dry beans instead of canned or processed food, it's one ounce less packaging waste! So cook your way to better health and live more simply.

Reply
Wasp Nest Removal Santa Cruz link
9/12/2022 01:19:45 am

Greaat post thank you

Reply
Tex Hooper link
3/27/2023 06:20:35 pm

Having that much protein sounds awesome. My wife and I need to try new food. We'll have to get new recipe books.

Reply



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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations