Cooked Beans
A good, basic instructional recipe for cooking dry beans. Cooked beans are a great way to get more iron and fiber and can be eaten alone or added to salads and side dishes.
- Yield
- 6 servings
- Serving size
- 1/2 cup
- Rating
- 3.55 of 5 (154 ratings)
Food groups
- Vegetables: 1/2 cups
Ingredients
- 1 cup dried beans
- 10 cups water
Directions
- Wash hands with soap and water.
- Sort : Before soaking beans, pick them over and remove any damaged beans, small stones or dirt.
- Soak : Most beans will rehydrate to triple their dry size, so be sure to start with a large enough pot.
- Choose one of the methods to soak your beans.
- Cook : Drain soaking water and rinse beans.
- Cover beans with fresh water.
- Simmer for 1 1/2 to 2 hours until tender.
- Soaking Methods: Hot Soak: Hot soaking helps reduce intestinal gas.
- For each pound (2 cups) 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 up to 4 hours.
- Quick Soak: For each pound (2 cups) 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.
- Overnight Soak: For each pound (2 cups) of dry beans, add 10 cups cold water and let soak overnight, or at least 8 hours.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 101.41 |
| Total Fat | 0.42 g |
| Saturated Fat | 0.11 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 18.27 g |
| Dietary Fiber | 6.66 g |
| Total Sugars | 0.25 g |
| Added Sugars included | 0 g |
| Protein | 6.82 g |
| Calcium | 33 mg |
| Potassium | 273 mg |
| Sodium | 16.92 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 58 mg |
| Phosphorus | 108 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 0 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 3 mcg |
| Folate | 109 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0 mg |
| Choline | 25 mg |
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Source
Recipe by: Washington State WIC Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/cooked-beans. Federal works are public domain in the United States.