Beans are tenderized by soaking and cooking them
Beans are an excellent source of fiber, protein and complex carbohydrates. They are low in fat and are extremely versatile. Popular types of beans include kidney beans, butter beans, pinto beans and cannelleni beans. They are commonly stored and packaged in their dried form, which means they must be tenderized before they can be eaten or added to other dishes. Add this to my Recipe Box.
Instructions
1. Rinse the beans under cold water and discard any dirt or stones. Make a note of the time so you can allow enough soaking time for the beans.
2. Place the beans in a large bowl; cover them with double the amount of water and leave them to soak. Recipes R Us says the minimum time for soaking is four hours but it is preferable to leave them for at least eight hours. Your soaked beans should double in size. Alternatively if you are short of time, put the beans into a saucepan and cover them with water. Bring them to the boil for one minute and leave them to simmer for one hour.
3. Cook the beans to complete the tenderizing process after you have soaked them. Put the beans in a saucepan and cover with twice as much water. The Veggie Table says you can use the same water they were soaked in, which contains lots of nutrients, or you can opt for fresh water to reduce the possibility of flatulence in those who will eat them.
4. Boil the beans rapidly for 15 minutes without the lid on the saucepan. Then reduce the heat and simmer the beans for approximately one and a half hours. Times will vary depending on the type of bean you are tenderizing so check the package for recommended times.
5. Skim off any foam that gathers on the top of the beans using a slotted spoon. Top up the water if needed and stir the beans every 15 minutes, leaving the lid on the pan at other times.
6. Check that the beans are cooked by cutting a bean in half and seeing if the color of the bean is the same all the way through. If it is lighter in the middle, the beans need to be cooked longer. Once they are cooked to your satisfaction, they are ready to be eaten or added to soups, salads, stews and casseroles.
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