Beans – A “Health” Food
1) What are beans? Beans belong to the Legume Family. Legumes come from
plants whose seed pods split on two sides when they are ripe. Any bean, pea,
peanut or lentil is a legume. Beans, peas and lentils are grown in pods above the
ground and peanuts are grown in the pod below the ground.
2) Why eat beans?
 Inexpensive
 Easy to cook
 High in fiber and protein
 Very low in fat
3) Are beans are source of incomplete proteins?
 At one time, we were told if we ate a meal of beans that had no meat, poultry,
fish, milk, cheese or soy, we would need to eat another complimentary plant
food. The complimentary plant food would have to be one that contained the
essential amino acids missing in beans. We were also told that the
complimentary food had to be eaten at the same meal in order for our body to
make the essential proteins.
 Today, we know that there is NO need for combining specific foods at each
meal. Your body makes its own complete proteins if you eat a variety of plant
foods (legumes, nuts, seeds, grains, vegetables, and fruit).
4) Preparing/Soaking Dried Beans (and Peas): Always pick out stems or stones
and rinse beans before soaking or cooking.
 Lentils and split peas do not need to be soaked before cooking
 Quick Soak (or Hot Soak) – Bring 1 pound of beans and 5 – 6 cups of water
to a boil. Boil for 2 minutes. Remove pan from heat and let stand 1 hour.
 Overnight Soak: Soak beans overnight in a pan containing 5 – 6 cups of
water for each pound of beans. Overnight soaking will make them more
digestible so less intestinal gas is produced after you eat them.
5) Cooking Dried Beans/Peas:
 Cover the soaked beans or peas with water. Add 1 tablespoon of oil or fat to
reduce foaming during cooking.
 Bring beans/peas to a boil. Reduce heat to low and simmer until tender.
Simmer gently to prevent skins from bursting. Stir occasionally.
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Beans are done when they are fork tender. Most varieties will take 1-1/2 to 2
hours to cook.
One cup of dried beans or peas makes about 2 – 3 cups cooked.
6) Storing Dried Beans and Peas: Store dried beans and peas in airtight (covered)
container. Store in a cool, dry area. Dried beans and peas may be stored up to
two years.
 Cooked beans may be covered and refrigerated for 4 – 5 days.
 Most beans freeze well (except lentils). Place 1 to 3 cups of beans in a
container or plastic freezer bag. Label bags with content, quantity and date.
They will keep for up to 6 months.
7) How do you prevent intestinal discomfort from eating beans?
 The more often you have beans in your diet, the less intestinal discomfort you
will have.
 Overnight soaking and cooking of beans break down the starches which make
them ore digestible. After the overnight soak, rinse beans, discard soaking
water and cook beans with fresh water.
 Drink plenty of fluids. This helps your body handle the dietary fiber.
 Chew your food well and chew slowly
8) Ways to Add Beans to Your Meals: Use cooked, dry beans or canned beans
 To Soups/stews (ex. pinto beans, navy beans, black beans, lentils, split peas)
 Top salads with beans (ex. chickpeas, kidney beans, black beans, navy or
other white bean)
 Fill tacos with beans (ex. pinto beans, kidney beans, chickpeas). Add your
favorite topping (salsa, tomato, lettuce, cheese).
 Season canned beans. Add vegetables and spices and your favorite sauces
(tomato, molasses).
 Use beans as a meat substitute. Replace the meat with beans (ex. kidney
beans in chili, lentils in curry or meatloaf, white beans in stew, etc.)
 Add beans to your favorite rice dishes.
Sources: University of Illinois Wellness Ways, www.uiuc.edu , Northharvest Bean Growers Association,
www.MagicalFruit.org
For more information on Family Nutrition and other
U of I Extension programs contact:
University of Illinois Extension
North Suburban Cook County – District 3
Lake Center Corporate Park Building
1699 Wall Street, Suite 500
Mount Prospect, IL 60056
Ph.: (847) 437-6449 / Fax: (847) 437-7583
www.extension.uiuc.edu/cook