How To: Cook with Dried Beans

Without a doubt, beans are one of the main staples in the vegan diet. Not only are they hearty and full of protein, but beans also make a great meat substitute. Here you’ll find a wide variety of various beans. And, how to cook dried beans. Plus, you’ll also enjoy some delicious and healthy vegan recipes utilizing beans. 🌱

Legume is the “umbrella term” used to classify beans, lentils, peas, and peanuts. Beans are packed full of protein, fiber, and amino acids. Beans are also rich in antioxidants and vital nutrients, including iron, potassium, folate, and magnesium.

Legumes and beans have many health benefits, including reducing the risk of heart disease, lowering cholesterol, and decreasing blood sugar.

Dried Beans vs. Canned

While canned beans are certainly more convenient and time-saving, dried beans are actually better in a number of ways:

• using dried beans allows you to control the sodium content
  • canned beans are high in sodium; even when canned beans are rinsed, this only eliminates about ⅓ of the salt content
• dried beans are less expensive
  • for example, at a local supermarket:
    • 1 can organic black beans: $1.29 and yields 1 ½ cups
    • ½ pound dried organic black beans: $1.75 and yields about 3 cups cooked
• cooked dried beans actually taste better and have more flavor than canned beans
• no additives or preservatives to dried beans
• dried beans allow you to control the texture of the beans when cooking
• dried beans are BPA and plastic-free
  • tin and aluminum cans are lined with plastic in order to protect the product from reacting with the metal
    • now we know why canned food never tastes like metal 😝

Types of common Dried Beans

• Adzuki
• Black Beans
• Black-Eyed Peas
• Cannellini Beans 
• Garbanzo Beans (Chickpeas)
• Great Northern Beans
• Kidney Beans
• Lentils
  • technically a legume, not a bean
  • whole or split
  • red, green, brown, black
• Lima Beans
• Mung Beans
• Pinto Beans
• Navy Beans
• Soybeans
• Split Peas
  • also technically legumes
  • green, yellow

Eat More Beans

Incorporate a wide variety of beans into your diet:

• make a bean breakfast burrito
• add to soups, stews, and curries
• make vegan bean burgers, loaves, and other meat substitutes
• bean, whole grain, and roasted vegetable bowls
• add hummus, other bean dip, or whole cooked beans to sandwiches and salads
• snack on roasted chickpeas
• add beans to fresh salsa
• black bean brownies, truffles, and other desserts

The “downside” of beans

Alright, we have to talk about it. 🙈  The most common complaint of eating a lot of beans: gas and constipation. Soaking dried beans overnight helps drastically. In fact, soaking the beans for at least 12 hours and draining, rinsing, and replacing with new water every 3 hours is the key to reducing gas. Also, be sure to drink plenty of water. You should notice a considerable decrease in discomfort after about a week, once your body regulates and gets used to the diet change.

Cooking Dried Beans

After soaking beans, always drain, rinse, and replace with fresh water before cooking. 

Below are estimated cook times and approximate cooking instructions for the traditional boiling method:

1 cup dried beans	Soak at least (or overnight)	Add water (or enough water to cover several inches above beans)	Bring to boil then simmer and cook	Yields (approximately)
Adzuki	4 hours	4 cups	50-60 minutes	3 cups
Black Beans	4 hours	4 cups	75-90 minutes	3 cups
Black-Eyed Peas	6-8 hours	3 cups	45-60 minutes	2 cups
Butter Beans	10-12 hours	4 cups	60-90 minutes	2 ½ cups
Cannellini Beans	6-8 hours	3 cups	60-90 minutes	2 cups
Fava Beans	10-12 hours	3 cups	2-3 hours	2 cups
Garbanzo Beans (Chickpeas)	12-24 hours	4 cups	2-2 ½ hours	2 cups
Great Northern Beans	6-8 hours	4 cups	90-120 minutes	3 cups
Kidney Beans	6-8 hours	3 cups	60-90 minutes	3 cups
Lentils (whole, brown)	do not soak	2 cups	20 minutes	2 ¼ cups
Lentils (whole, green)	do not soak	2 cups	20 minutes	2 cups
Lentils (whole, red or yellow)	do not soak	2 cups	20 minutes	2 ½ cups
Lentils (split, red or green)	do not soak	2 cups	15-20 minutes	2 cups
Lentils (urad, whole)	do not soak	2 cups	25-30 minutes	2 ½ cups
Lentils (urad, split)	do not soak	2 cups	20-25 minutes	2 cups
Lima Beans	8-10 hours	4 cups	45-60 minutes	3 cups
Mung Beans	4-8 hours	3 cups	45-60 minutes	2 cups
Navy Beans	8-10 hours	3 cups	90-120 minutes	3 cups
Peas (whole)	do not soak	6 cups	60-90 minutes	2 cups
Peas (green, split)	do not soak	4 cups	45-60 minutes	2 cups
Peas (yellow, split)	do not soak	4 cups	45-60 minutes	2 cups
Pinto Beans	6-8 hours	3 cups	60-90 minutes	3 cups
Soybeans	12-24 hours	4 cups	2-3 hours	3 cups

Plant Based Cooking with Beans

In addition, dried beans can be cooked in a pressure cooker, crockpot, or instapot. 

Cook times on beans vary, depending on the bean itself, dryness, and desired doneness. If all of the liquid absorbs and the beans are still crunchy, simply add more liquid and cook for longer. However, if the beans have finished cooking and liquid remains, drain the excess liquid using a fine mesh strainer.

Then, add salt and spices as desired. Additionally, I always recommend purchasing organic dried beans when available.

I like to prepare large batches of whole grains and dried beans at the beginning of each week. Then, I can easily add grains and beans to any dish for a little extra protein, fiber, and nutrients.

Recipes

If a recipe calls for canned beans, simply substitute:

• 1 ½ cups cooked dried beans
• or ¾ cup dried beans

Red Beans and Rice

Cowboy Beans

Vegan Baked Beans

7 Bean Soup

Frijoles Negros (Cuban Black Beans)

Red Lentil Chili

For more amazing recipes, be sure to check out my Pinterest page. What are your favorite types of beans? Which plant based recipes do you want to try? Let me know in the comments below! And be sure to follow my social media this week for lots of vegan cooking with beans! 😋

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