How to Cook Beans

Updated July 26, 2024

Cooking beans from scratch provides several benefits: it enhances flavor and texture and allows full control over ingredients, avoiding unwanted additives. This method is also cost-effective and eco-friendly, letting you explore a variety of beans. Supporting a plant-based diet, it offers healthier, customizable meals, reduces packaging waste and saves money.

Beans are a powerhouse of nutrition and offer a multitude of health benefits, making them an exceptional addition to any plant-based diet. Here are several reasons why beans are an excellent choice for your health and well-being:

Nutritional Powerhouse:

Rich in Plant-Based Protein:
- Beans are an outstanding source of plant-based protein, providing essential amino acids necessary for muscle repair and growth. This makes them an ideal protein alternative for vegetarians and vegans.
High in Dietary Fiber:
- Beans are packed with dietary fiber, which aids in digestion, supports bowel health and helps regulate blood sugar levels. Fiber also promotes satiety, which can assist in weight management.
Loaded with Vitamins and Minerals:
- Beans are rich in vital nutrients, including iron, magnesium, potassium and folate. These contribute to various bodily functions such as maintaining healthy blood pressure, muscle function and red blood cell production.

Health Benefits:

Heart Health:
- Regular consumption of beans can significantly lower the risk of heart disease. The fiber, potassium and folate in beans help reduce cholesterol levels and blood pressure, key factors in heart health.
Blood Sugar Control:
- The high fiber content in beans helps stabilize blood sugar levels by slowing the absorption of sugar. This makes beans beneficial for individuals managing diabetes.
Weight Management:
- Beans are low in fat and calories but high in protein and fiber, which can help you feel full longer and reduce overall calorie intake, aiding in weight loss or maintenance.
Digestive Health:
- The fiber in beans promotes regular bowel movements and prevents constipation. It also fosters the growth of beneficial gut bacteria, enhancing overall digestive health.
Antioxidant Properties:
- Beans contain antioxidants that protect cells from damage caused by free radicals, reducing inflammation and lowering the risk of chronic diseases.

Versatility and Sustainability:

Culinary Versatility:

- - Beans can be incorporated into a wide variety of dishes, from soups and stews to salads and side dishes. They are versatile enough to be used in cuisines from all over the world.

Sustainable Food Choice:

- Growing beans requires less water and energy compared to many other protein sources, making them a more sustainable option. They also enrich the soil by fixing nitrogen, reducing the need for chemical fertilizers.

How to Cook Beans

Cooking beans is simple, all you need is a pot and water. Here’s a basic guide on how to cook dried beans:

Ingredients:

Dried beans
Water
Salt (optional)

Instructions:

Sort and Rinse:

- - Sort through the beans to remove any debris or damaged beans.
  - Rinse the beans thoroughly under cold water.
- Soak (Optional):
  - Soaking beans can reduce cooking time and improve digestibility.
  - Overnight Soak: Place beans in a large bowl, cover with water (about 2 inches above the beans), and let them soak overnight (8-12 hours).
  - Quick Soak: Place beans in a pot, cover with water, bring to a boil, and boil for 2 minutes. Remove from heat, cover, and let sit for 1 hour.

Drain and Rinse:

- - After soaking, drain the beans and rinse them with fresh water.

Cook:

- - Place the beans in a large pot and cover them with fresh water (about 1-2 inches above the beans).
  - Bring the water to a boil, then reduce the heat to a simmer.
  - Cooking Time: Depending on the type of beans, it can take anywhere from 45 minutes to 2 hours. For example, black beans and pinto beans usually take about 1.5-2 hours. Check the beans periodically and add more water if necessary.
  - Check for Doneness: Beans are done when they are tender and can be easily mashed with a fork.

Season (Optional):

- - Add salt towards the end of cooking (about 30 minutes before beans are done) to enhance flavor. Adding salt at the beginning can toughen the beans.

Cool and Store:

- Once cooked, let the beans cool in their cooking liquid. Store beans and liquid together in an airtight container in the refrigerator for up to 5 days or freeze for longer storage.

Tips:

Adding Flavor: You can add onions, garlic, bay leaves, or herbs to the cooking water to infuse beans with more flavor.

Instant Pot Instructions

Cooking beans in an Instant Pot is a quick and easy way to get perfectly tender beans without the need for soaking. Here’s a step-by-step guide:

Ingredients:

1 pound dried beans (black beans, kidney beans, pinto beans, etc.)
8 cups water
1 teaspoon salt (optional)
Additional aromatics (optional): bay leaf, garlic, onion, herbs

Instructions:

Sort and Rinse:

- - Sort through the beans to remove any debris or damaged beans.
  - Rinse the beans thoroughly under cold water.

Add Beans to Instant Pot:

- - Place the rinsed beans in the Instant Pot.
  - Add 8 cups of water.
  - Optionally, add salt and any aromatics you like (e.g., bay leaf, garlic, onion).

Seal and Cook:

- - Secure the lid on the Instant Pot and ensure the valve is set to the sealing position.
  - Select the “Pressure Cook” or “Manual” setting and set the cook time according to the type of beans:
    - Black Beans: 25-30 minutes
    - Pinto Beans: 25-30 minutes
    - Kidney Beans: 30-35 minutes
    - Chickpeas (Garbanzo Beans): 35-40 minutes
    - Navy Beans: 25-30 minutes
    - Great Northern Beans: 30-35 minutes

Natural Pressure Release:

- - Once the cooking time is complete, allow the pressure to release naturally for about 15-20 minutes. This helps the beans cook evenly.
  - After the natural release, carefully turn the valve to the venting position to release any remaining pressure.

Check for Doneness:

- - Open the Instant Pot lid and check the beans for doneness. They should be tender and fully cooked. If they need more time, you can cook them for a few additional minutes under pressure.

Drain and Store:

- If there’s excess liquid, you can drain the beans. Save some of the cooking liquid if you plan to store the beans in the refrigerator.
- Store beans in an airtight container in the refrigerator for up to 5 days or freeze for longer storage.

Tips:

No Soaking Needed: One of the advantages of using an Instant Pot is that soaking the beans is not necessary.
Flavor Variations: Add spices and herbs like cumin, oregano, or thyme to infuse additional flavors into the beans during cooking.
Batch Cooking: Cook larger batches of beans and freeze them in portions for quick use in future recipes.
Cooked Beans to Canned Ratio: A 15-ounce can yields about 1 1/2 cups of beans.