Meatless Mondays: How to Cook Dried Beans (the Real Way)

<Meatless Mondays is a national campaign that asks people to cut out meat from their diets one day a week in order to improve personal and environmental health. Change.org provides a seasonal, vegetarian recipe every Monday. For more Meatless Mondays meal options, see here, here, here, here, here, and here.

Rather than providing a specific recipe this week, here is a little primer on beans. Beans are one of the most versatile, inexpensive, meatless protein sources. Most people also eat beans out of a can. There's certainly nothing wrong with that, but concerns about bisphenol-A (BPA), a hormone-disrupting chemical, could understandably cause some to shy away. Plus, the cost of canned beans is quite high compared to dried, bagged beans.

So why don't more people use dried beans? I think it may have something to do with the myth that beans must be soaked overnight, and hence require an inordinate amount of time and planning. Allow me to dispel that myth.

Beans absolutely do not have to be soaked overnight. Once you accept that, you can open yourself up to the world of dried beans. When you soak and then throw out all of that water, you are throwing out all of that taste and vitamins that have leeched into the water, as well. Some people claim that soaking minimizes the enzymes that cause gaseousness. While that might be true, you're throwing everything else out with it. Slow, steady cooking can do the same job by breaking down those enzymes into more digestible bits.

I'm not going to lie and pretend that cooking dried beans is easier than opening a can — it's not. But you get much more bean for your buck, and I think they taste better. So here's what to do: Grab a bag of dried beans, and give them a good rinse under running water to remove dirt and sediment. Empty them into a large pot and fill with cold water to about an inch-and-a-half above the beans. Cover and bring to a very gentle boil. Stir occasionally, adding more water as needed, and let cook for about 3 hours (the cooking time will vary based on the type of bean). The beans are done when you can easily mash one against the roof of your mouth with your tongue. Always make more beans than you need, and keep them in the fridge for multiple uses all week.

Another benefit of using dried beans: You can get a lot more interesting varieties. I love browsing the Web for Rancho Gordo, an heirloom bean supplier in California. The names and photos of the beans are artful, and though it is a little more expensive than a bag from the grocery store, why not treat yourself once-in-a-while? It's certainly cheaper — and healthier — than a steak.

If you do opt for canned beans, the last thing you want in them is BPA. Take action now, and ask food producers to use BPA-free can linings.

Photo credit: llsimon53 via Flickr