The Magic of Dried Beans: From Healthy Benefits to Delicious Recipes

If you’re looking for a budget-friendly and nutritious ingredient to add to your meals, dried beans are a versatile option that can’t be beaten. In this blog post, we’ll take a deep dive into the world of dried beans, covering everything from their health benefits to delicious recipes for all tastes.

What are Dried Beans?

Dried beans are exactly what they sound like – beans that have been dried out. Beans come in a variety of shapes, sizes, and colors, including kidney beans, black beans, navy beans, pinto beans, lentils, and chickpeas, just to name a few. Dried beans, when compared to canned options, are generally cheaper and have a long shelf-life, making them a great pantry staple.

Health Benefits of Dried Beans

Not only are dried beans a staple ingredient in many cuisines around the world, but they also come with many health benefits. Here are some of the top reasons to add dried beans to your diet:

  • A great source of fiber: Dried beans are high in fiber and an essential nutrient for gut health. Eating fiber can improve cholesterol levels, lower blood sugar levels and help with weight management.

  • Rich in protein: Beans are a great plant-based protein source, and they’re perfect for vegetarians and vegans who need alternative protein sources.

  • Nutrient-dense: Dried beans are packed with essential vitamins and minerals including folate, iron, and potassium.

How to Prepare Dried Beans

While you might be tempted to use canned beans in your cooking, preparing dried beans from scratch can lead to a more flavorful and healthier meal.

The process of preparing dried beans requires soaking them overnight in water to shorten their cooking time. After soaking them, discard the soaking water, put them in a pot, and cover them with two inches of water. After boiling the water, lower the heat, and let it simmer slowly until the beans are tender.

Delicious Dried Bean Recipes

Now that you’re well-versed in the benefits and preparation of dried beans, let’s explore some delicious recipes that you can cook up using this nutritious ingredient:

1. Spicy Black Bean Soup

This spicy black bean soup is an easy and flavorful recipe that is perfect for a weeknight dinner. The combination of black beans, diced tomatoes, and spices creates a soup that is hearty and filling.

Ingredients:

  • 1 pound dried black beans, soaked overnight and drained
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 3 garlic cloves, minced
  • 2 1/2 teaspoons ground cumin
  • 1/4 teaspoon cayenne pepper
  • 6 cups chicken or vegetable broth
  • Salt and pepper to taste
  • Lime wedges, sour cream, cilantro, and diced avocado for garnish

Directions:

  1. In a large pot, heat the olive oil and sauté the onion, the green bell pepper and garlic until fragrant over medium heat.
  2. Add the cumin, and cayenne pepper and cook for 1 minute.
  3. Add the soaked beans and broth and increase the heat to high. Bring to a boil.
  4. Lower the heat to medium-low and let the soup simmer until the beans are tender (approximately 1hour).
  5. Remove from heat and puree the soup with an immersion blender or transfer it to a blender until smooth.
  6. Season the soup with salt and pepper to your liking.
  7. Serve with lime wedges, sour cream, cilantro, and diced avocado.

2. Chickpea Curry

This tasty chickpea curry is packed with flavor. The protein-rich chickpeas pair perfectly with the spices and creamy coconut milk.

Ingredients:

  • 1 tablespoon coconut oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 teaspoons grated fresh ginger
  • 1 tablespoon curry powder
  • 1 14-ounce can diced tomatoes
  • 1/2 cup vegetable broth
  • 1 14-ounce can chickpeas, drained
  • 1/2 cup coconut milk
  • Salt and pepper, to taste
  • 1 lime, cut into wedges
  • Fresh cilantro, chopped for garnish

Directions:

  1. In a large skillet, heat the coconut oil over medium heat. Add the onion and sauté until softened.
  2. Add the garlic, ginger, and curry powder, and cook for 1 minute, stirring frequently.
  3. Add the tomatoes and vegetable broth and bring the mixture to a boil.
  4. Add the chickpeas and coconut milk to the skillet and continue to cook for 10-15 minutes until the mixture has thickened.
  5. Season with salt and pepper, to taste.
  6. Serve with lime wedges and fresh cilantro.

3. Lentil Soup

This lentil soup is a vegetarian and gluten-free meal that’s packed with protein and flavor.

Ingredients:

  • 1 cup dried lentils, rinsed and drained
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 2 carrots, peeled and diced
  • 2 celery stalks, diced
  • 4 cups vegetable broth
  • 1 tablespoon tomato paste
  • 1 teaspoon dried thyme
  • Salt and pepper, to taste

Directions:

  1. In a large pot, heat the olive oil over medium heat and sauté the onion, garlic, carrot, and celery until softened.
  2. Add the lentils, vegetable broth, tomato paste, and thyme and bring the mixture to a boil.
  3. Lower the heat to medium-low and allow it to cook for 25-30 minutes until the lentils are tender.
  4. Season with salt and pepper, to taste.
  5. Serve and enjoy.

Conclusion

Dried beans are a versatile, budget-friendly, and healthy ingredient that can take any meal to the next level. Whether you’re in the mood for a spicy black bean soup, tasty chickpea curry or delicious lentil soup, the options are endless. Plus, with all the health benefits that come with these little guys, there’s no reason why you shouldn’t add them to your pantry. So, what are you waiting for? Start cooking up some delicious dried bean recipes today!