By: Jenna Anding, Associate Professor and Extension Nutrition Specialist, The Texas A&M System
To get the most protein from the beans, serve them along with grain foods such as corn, rice or wheat.
A serving size of cooked dry beans is ½ cup.
Use beans as a tasty side dish or include it in casseroles, soups, and salads. Beans are often packaged in 1-pound bags. One pound of dry beans is equal to 2 cups. One cup of dry beans makes 3 cups of cooked beans (6 servings).
How to store them
Store dry beans in an airtight container and keep in a cool, dry place. For best taste, use them within 1 year of receiving them.
Cooked beans can either be frozen or refrigerated. Freeze cooked beans in a shallow (no more than 3 inches deep) airtight container and use them within 6 months.
Cooked beans stored in the refrigerator should also be stored in a shallow covered container. This helps the beans to cool more quickly and safely. Never place a large pot of cooked beans in the refrigerator or freezer. They may not cool fast enough to prevent someone from getting sick.
Store the cooked beans within 2 hours of preparation. Use them within 4 or 5 days.
Dry Beans (makes 6 servings, ½ cup each)
What you need
1 cup dry beans
1 small onion, chopped (if you like)
jalapeño pepper (if you like)
salt (to taste)
How to make it
- Wash your hands; make sure your cooking area is clean.
- Rinse the beans with running water. Sort out any broken beans, pebbles or other objects that might be present. Rinse the sorted beans again.
- Soak the beans: Place them in a large pot. For every 1 cup of dry beans, add 5 cups of water. Bring the beans and water to a boil and boil for 2 minutes. Remove them from the heat, cover the pot, and let it stand for 2 hours.
- Drain the liquid from the beans and replace with fresh water (the same amount you used for soaking).
- Add the onions and jalapeño peppers to the beans. Bring them to a boil, then reduce the heat and cook for about 2 hours or until the beans are tender. Add water as needed.
- Add salt and serve.
Tip: Add salt when the dry beans are almost done cooking. If you add the salt when you start cooking the beans, they will be tough.
Download a printer-friendly version of this publication: Cooking with Dry Beans
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