Beans are an essential staple in a vegan's diet. They provide many key nutrients and are so darn versatile. I'm talking dips, purees, strews, curries...
While eating any beans is better than no beans, let me briefly break down why you should be boiling your beans not buying them in cans:
1. Buying dry beans saves you about 3x the $$
2. Canned beans often come with a HUGE amount of sneaky salt
3. BPA is often used in the cans the beans come in
4. Canned beans = unnecessary packaging
For awhile I bought canned beans thinking it was "too much work" to boil them. Although it does require a touch of planning, it's the easiest "cooking" you'll ever do. Choose a day to boil your beans when you'll be at home for a few hours already. Perhaps a day you planned on having a Netflix binge. You'll catch up on Stranger Things and have a big 'ol batch of beans, that's a win-win.
Tips for buying beans
1. Buy from the bulk section. This will:
a. Ensure you get the freshest beans that haven't been sitting on a shelf (think optimal nutritional value)
b. Cut down on packaging
2. Be thoughtful about bags
When you go to the store:
a. bring your own re-usable produce bag
b. instead of using the plastic bags in the dry produce aisle, check out the
fresh produce section and see if they have biodegradable bags that you can
use instead.
A note on the prep and cook time: The prep time of 8 hours includes allowing the beans to soak overnight. For the cook time, not all beans require the full three hours--some varieties require an hour only. Periodically check on your beans as you cook them.
Your Simple, Zero-Waste Guide To Boiling & Storing Beans For Max Nutrition
Recipe Type:
Allergen Free
YIELDS
5 Cups
PREP TIME
COOK TIME
TOTAL TIME
- ~1 pound Beans, any type
Directions
1. Place dry beans in a large bowl and cover with water. Let soak overnight.
2. Strain and quickly rinse the beans.
3. To a large pot, add beans.
4. Cover with water.
5. Bring them to a boil (very important!)
6. Cover the pot and let the beans simmer for 1-3 hours*
7. Once soft, strain the beans.
8. Store in the fridge/ freezer** *Periodically check on the beans. Sometimes the beans take a very long time to cook, sometimes they cook much faster. It all depends on the type of bean, the quality, the freshness of the bean.... If you overcook the beans, don't despair - hummus and dips love a good soft bean. If it's been two hours and your beans are still hard, stick with it! They'll soften up eventually. **Can store in the fridge/ freezer in glass or plastic containers. I also like wrapping up small amounts of beans in some parchment paper and twisting the top. You can put tons of these "bean balls" in the freezer for when you next want to use beans. This way, you don't have to waste any tupperware, and you can compost the parchment paper once you're done. I also like this method because my dog eats beans as part of his diet- it's backup beans for both him and me!
2. Strain and quickly rinse the beans.
3. To a large pot, add beans.
4. Cover with water.
5. Bring them to a boil (very important!)
6. Cover the pot and let the beans simmer for 1-3 hours*
7. Once soft, strain the beans.
8. Store in the fridge/ freezer** *Periodically check on the beans. Sometimes the beans take a very long time to cook, sometimes they cook much faster. It all depends on the type of bean, the quality, the freshness of the bean.... If you overcook the beans, don't despair - hummus and dips love a good soft bean. If it's been two hours and your beans are still hard, stick with it! They'll soften up eventually. **Can store in the fridge/ freezer in glass or plastic containers. I also like wrapping up small amounts of beans in some parchment paper and twisting the top. You can put tons of these "bean balls" in the freezer for when you next want to use beans. This way, you don't have to waste any tupperware, and you can compost the parchment paper once you're done. I also like this method because my dog eats beans as part of his diet- it's backup beans for both him and me!
Also by Bella: Try This Hack For Perfect Baked Veggies Sans Foil, Oil, Or Messy Clean-Up
Related: Creamy, Comforting Curried Mung Beans & Veggies
Quick-Cooking Boston Baked Beans
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__ Photos: Devin Macy via Unsplash, Bella Gadsby