Rinsing/Soaking
Cooking
Flavors to Add:
Why Beans?
The Benefits:
Will it save $$$?
1. Sort through and rinse dry beans to
clean of any debris.
2. Place 2 cups of your choice of rinsed
beans in a large pot (makes 6 cups). Fill pot
half full (about 4 -6 cups of water); be sure
beans are covered with 1 to 2 inches of
water.
3. Long Soak: Let beans sit in pot of water
for 8 hours or overnight. Make sure beans
remain covered in water.
or
Short Soak: Bring pot of beans to a boil
for 3 minutes. Then cover, and let stand for
1 hour.
Lift the pictures
to see average cost
1. Drain the water out, rinse the beans in
cold water and drain again.
2. Add 6 cups of water to the rinsed and
drained beans.
3. Add 1 Tbsp oil or butter and any
desired seasonings/vegetables.
*For healthier results, choose vegetablebased oil.
4. Turn on high heat, bring beans to a boil,
reduce heat and simmer from 1-2 hours or
more, or as directed on the bag.
Freezing:
Beans can be stored in any sealed container
in the freezer for up to 6 months.
Refrigeration:
Beans can be stored in a sealed container
in the refrigerator for up to 3 days.
 2 cloves minced
garlic
 one chopped
yellow or white
onion
 2 Tbsp Chili
powder
 Corn
 ½ cup diced
chilies
 salt and pepper
to taste
 Cumin
 Oregano
 Other seasonings
of choice
 Low-cost healthy option
 Great source of protein
 Excellent source of fiber
 Dietary fiber found in beans and other
plant foods may help reduce the risk of
type 2 diabetes
 Has many nutrients our body needs
 Versatile for combining with other healthy
foods
1.5 cups of
home-cooked beans
$0.31
1.5 cups of
store-bought beans
$1.00
More information available at:
Northarvest Bean Growers Association
www.northarvestbean.org
Conversion: 1 pound dry beans =
2 cups dry beans = 6 cups cooked beans
How to
store your beans