GOOD TO KNOW
This month, we’re diving deep into the colorful world of beans and legumes—pantry staples that combine culinary versatility with a powerhouse of nutrients. Whether you’re a seasoned home cook or just curious about these protein-packed wonders, we’ve got you covered. From essential cooking and storing tips to creative ways to showcase them on your dinner table, here’s everything you need to know about beans and legumes.
WHY BEANS & LEGUMES DESERVE THE SPOTLIGHT
The Superpowers of Beans & Legumes
Beans and legumes (like lentils, chickpeas, and peas) are celebrated for their high protein and fiber content. They’re naturally low in fat and cholesterol-free, making them an excellent choice for plant-based diets or anyone looking to eat more healthfully. Key nutrients include:
Because they’re so nutrient-dense, beans and legumes can stand in for meat in many recipes. A single cup of cooked beans can offer anywhere from 13 to 18 grams of protein, depending on the variety—proving that you can pack a robust protein punch without animal products.
Beans range from velvety and creamy (like black and navy beans) to pleasantly firm (pinto beans and chickpeas), with some—such as kidney or lima—balancing softness and graininess. This diverse texture spectrum, from firm to buttery, makes beans a beloved staple worldwide.
A (Very) Brief History
Spices may not expire in the same way as fresh food, but they lose potency over time. Check expiration dates and test their aroma—if a spice smells weak or stale, it’s time to toss it. As you sort, consider organizing your spices in labeled jars or arranging them alphabetically to make cooking a breeze.
1. Soaking
Most dried beans (except lentils and split peas) benefit from soaking before cooking. An overnight soak (8–12 hours) can significantly reduce the cooking time and help break down compounds that cause digestive discomfort. If you’re short on time, a “quick soak” method works, too.
Rinse and pick over the beans.
Place them in a pot, cover with water, and bring to a boil.
Boil for 2 minutes, then turn off the heat, cover, and let sit for 1 hour.
Drain, rinse, and proceed with cooking.
2. Cooking on the Stovetop
Ratio & Liquid: Cover beans with about 2–3 inches of water or stock (for extra flavor).
Seasoning: Add aromatics like onion, garlic, bay leaves, or herbs at the start. Salt can be added at the beginning or midway through; there’s debate on whether salting early affects bean tenderness, but most cooks agree that properly soaking and gentle simmering prevent toughness.
Simmer, Don’t Boil: Keep the water at a gentle simmer. Rapid boiling can break the beans and turn them mushy.
Timing: Depending on the variety, cooking times can range from 30 minutes (lentils) to 2 hours (large beans). Taste-test periodically for doneness.
3. Pressure Cooking or Instant Pot
For a quicker approach, use a pressure cooker or an Instant Pot. Reduce cooking times by about 50–70%. Always follow the recommended safety guidelines—overfilling or releasing pressure too soon can cause splatter or burns.
CREATIVE WAYS TO USE BEANS & LEGUMES
Beyond the Basic Soup and Chili
While soups, stews, and chilies are fantastic ways to highlight beans, there’s no reason to stop there. Here are some fresh ideas:
Mashed Bean Toast
Similar to avocado toast but spread smashed white beans instead. Season with olive oil, salt, pepper, and lemon zest. Top with fresh herbs or roasted tomatoes for extra zing.
Roasted Chickpea Snacks
Drain and rinse canned chickpeas, pat them dry, then toss with olive oil, salt, pepper, and spices (think paprika or curry powder). Roast at 400°F (200°C) for 20–30 minutes until crispy. These make a great protein-packed snack or salad topping.
Bean Burgers
Blend black beans or lentils with breadcrumbs, onions, spices, and your favorite sauce (like barbecue sauce). Form patties and pan-fry or bake. Serve on buns with all the usual burger fixings.
Legume Salads
Skip the lettuce and build a hearty salad base with cooked beans or lentils. Add diced peppers, onions, corn, cucumbers, and a tangy vinaigrette for a colorful, nutrient-dense meal.
Bean Dips & Spreads
Whip up hummus from chickpeas or experiment with black bean dip. Don’t forget your favorite herbs and citrus juices for maximum flavor.
Baked Goods
Pureed beans can sneak into brownies or muffins for a moist texture and subtle protein boost. Black bean brownies are a popular healthier dessert alternative.
Pro Tips for Bean-based Adventures
Toast Your Spices: When cooking beans, bloom spices like cumin, paprika, or curry powder in a bit of oil first. This releases their aromas and flavors.
Flavor Enhancers: Don’t underestimate the power of onions, garlic, ginger, and fresh herbs. They add dimension to otherwise plain beans.
Texture Matters: If you find beans mushy, try finishing them with high-heat cooking methods—like roasting or sautéing—to bring back some texture and create crispy edges.
Beans and legumes are a timeless culinary staple for good reason: they’re nourishing, budget-friendly, and incredibly versatile. By experimenting with different varieties, cooking methods, and creative recipes, you’ll discover new ways to appreciate these humble yet mighty ingredients. So clear a spot in your pantry, gather some fragrant spices, and get ready to explore the vibrant world of beans and legumes.