PA Live: Penn State Extension March 11, 2019


Karel and Mary join us in the kitchen today to show us some healthy ideas from the Penn State Extension.

How to use Dried Beans

Store dried beans in a clean glass jar or plastic bag.  Keep in cool, dry area for up to 2 years.

For Quick Soak:

Place 2 cups beans and 3 cups of water in a pan.  Cover and bring to a boil for 2 minutes.  Turn off heat.  Let stand for 1 hour.

For Overnight Soak:

Cover with water. Place 1- pound beans in a pan. Cover with water plus 2 more inches. Place in refrigerator overnight.

Stove Top:

Drain soaked beans. Place beans in pot. Cover with water. Bring beans to a boil. Reduce heat to low. See cooking guide for type of beans below.

Slow Cooker:

Drain soaked beans. Place beans in crockpot. Cover with 2 inches of water. Cook on low for 8 hours or until tender. Store cooked beans in covered container in freezer-6 months; refrigerator-4 to 5 days

Stove top cooking guide for soaked beans:

Lentils, split-peas, soaked kidney, navy, pinto, butter beans 20-30 minutes

Soaked Black-eyed peas 1-2 hours

Soaked Soy beans, garbanzo beans 2-3 hours

Cooking with Dried Beans

Rice and Beans
2 cups cooked beans
1 cup uncooked rice
2 cups water
Pepper, garlic, seasoning as you like

Place beans, rice and water in pan.  Bring to boiling. Lower heat.  Cover and boil gently for 25 minutes until rice is tender.  Makes 6 – one cup servings.

Serving size 1 cup. Calories 234, Protein 17g, Cholesterol 289g, Fat 0g, Sodium 0mg.

Stir Fried Beans
1 tablespoon oil
2 cups cooked beans
1 medium onion, chopped
3 cups vegetables, fresh, frozen or rinsed canned
1 tablespoon soy sauce or 1 beef bouillon cube dissolved in 2 tablespoons water

Heat oil in saucepan.  Sauté onion for 1 minute.  Add soy sauce or bouillon.  Cook for 1 minutes. Add beans and vegetables.  Cook 3 – 5 minutes. Serve over cooked noodles or rice.  Serves 4 – 5.

Serving size 1 cup. Calories 195, Protein 11g, Cholesterol 32g, Fat 3g, Sodium 184mg.

Bean Wraps
2 cups cooked beans
½ cup low fat shredded cheese
1/3 cup salsa
½ cup cooked rice
Shredded lettuce
4 tortillas

In medium bowl combine beans, cheese, salsa and rice.  Top each tortilla with ¾ cup of mixture and lettuce.  Roll cup and slice in half.  Makes 5.

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