I love beans. Besides being the musical fruit {more on that} and oohhh so high in fiber {and protein}, they’re super versatile. And cheap. Need to bulk up a recipe without adding big bucks? Beans. How about a sneaky way to add protein and fiber in to your kids’ favorite treats (yes, really – more on that here)? Beans. Looking to eat less meat but still get your daily fill of protein? Beans. They’re also a nutrient-dense source of vitamins and minerals. Check it:
Black Beans
High in folate, iron, potassium, and other heart-healthy nutrients. They’re also rich in magnesium, which so many of us are deficient in, leading to migraines, muscle cramps, and anxiety, among other symptoms.
Kidney Beans
Besides the heart-healthy nutrients that black beans are known for, kidney beans are rich in vitamin C, which, besides a healthy immune system, helps to alleviate arthritis, reduce the risk of macular degeneration, and contributes to healthy skin and hair. They also contain the B vitamin niacin, which can help prevent cataracts.
Garbanzo Beans {A.K.A. Chick Peas}
High in zinc, folate, Vitamin B6, and migraine-fighting magnesium.
White Beans {Cannellini or Navy Beans}
Great non-dairy source of calcium, maintaining strong bones and helping to fight symptoms of PMS. Also high in quercetin, an anti-inflammatory antioxidant that helps to prevent and alleviate arthritis, as well as memory loss.
A can of organic beans cost roughly $1.50. That’s pretty budget-neutral. But there are a couple of beefs {pun intended} that I have with the good old canned bean:
Beef #1
Like just about every other canned good on the market, the cans that contain the almighty bean are lined with Bisphenol-A {BPA}, an endocrine disrupting chemical and estrogen mimic that has been linked to cancer, infertility, early-onset puberty, insulin-resistance, thyroid problems, ADHD, and sexual dysfunction.
Adding insult to injury, BPA is also classified as an “obesogen” which can alter metabolism and hinder weight loss. In fact, some obesogens not only increase the size of fat cells but also the number of fat cells.
Besides the crap we’re eating as a nation {let’s call a spade a spade}, this most definitely can be linked to our ever-expanding waistlines and rates of chronic disease. Besides canned goods, BPA is found in baby bottles, dental sealants, receipts, and nalgene bottles.
Now there are some forward-thinking companies out there with the consumer in mind {like this, this, and this, to name a few}, who’ve made the switch from BPA-lined cans to something “safer”, but frankly that still doesn’t sit well with me. They’re simply replacing the shamed BPA with a similar compound or bisphenol that has just not been tested to the extent that BPA has. But it will. It’s just a matter of time. And then what? Exactly.
Beef #2
Canned beans are not properly prepared. The traditional method of preparing beans has always been to soak and/or sprout them before cooking them. Why? Beans {and other grains} inherently have anti-nutrients like phytic acid and enzyme inhibitors that can cause gas {rendering their nickname “the musical fruit”}, heartburn, reflux, and other digestive issues, not to mention blocking the ability of your body to absorb the magnificent nutrients that beans behold. This is why we eat them, no?
Buh-bye Bean-O!
Preparing them like our ancestors did will alleviate this and {bonus!} lend itself to much faster cooking time. Who doesn’t like that? In the spirit of complete transparency, I must divulge that I’ve not yet taken the leap into the second step of sprouting my beans {and other grains}. There is only so much this busy mama can do, ya know? Soaking is where I draw the line and it reaps the benefits I’m after.
But wait, there’s more!
Preparing dried beans will save you a boatload of $ in the long-run – slashing your bean budget like mad, simply because dried beans triple in volume when soaked and cooked. So that $1.50 can of beans that you buy at the store will now cost you .50 cents. Niiice…
I’m sold. Now what?
Personally, I’m a batch and bulk cooker. In other words, I’m lazy I’ve got a life to live and can’t be bothered with living in the kitchen. My M.O. is to prepare a gigantic batch of beans and then freeze them in individual 2 cup mason jars (larger or smaller, if my stock is in use), so when the mood or recipe calls for a can ‘o beans, I thaw and I’m ready to go.
Now for your tutorial:
Step 1
For every 2 cups of dried beans, add 4 cups of filtered water, and 2 tbsp. of apple cider vinegar, lemon juice, liquid whey, yogurt, buttermilk, or cultured milk to a large pot. This step is not required, but adding an acid-medium helps to activate phytase, which helps to break down the phytic acid.
Step 2
Soak on counter or stovetop for 12-24 hours. I prefer a good 24 hour soak.
Step 3
Rinse and drain until clean. Fill the pot with fresh, filtered water, bring to a boil, and skim away any additional foam that rises to the top. These are impurities that you don’t want cooking into your beans. Reduce to a simmer and cook until the beans are soft (anywhere from 1 ½ to 3 hours).
Step 4
Drain, rinse, allow to cool, and freeze individually in 2 cup glass mason jars. These jars are my favorite. See? I told you it was easy.
Now the question is, what will you do with all of that extra cash?
Do you tend to avoid beans because of the “bloat” factor? Does this change things? Please leave a comment below. I’d LOVE to hear!
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Hi, I do love your ideas, and being sort of “old school” – I started cooking in the 1950’s – I just learned many fo nthe things you write about. My question / comment is about freezing beans. In my experience beans, much like potatoes, tend to get “mealy” when frozen. My grandmother used to toss a lemon cut in half in her pot o’beans, like your suggestion for acid, and i do admit that I often leave out the acid. is that my “mealy frozen bean” problem?
Also – i do like to use glass, but often for freezing easier, i will package in freezer-zop locking bags. I have not researched about how good /bad they are for us. Do you have any research about them?
Thank you for all the good information, ideas and pointers you always have!
D Latham
Hi Deborah! Thanks for your comment and readership – you’re awesome! :) Old school is where it’s at! Ok, great question – I freeze EVERYTHING and have not had an issue with my beans unless I overcook them on the front end (this happens a lot when I multi-task in the kitchen). I don’t think that your mealy issue is related to having an acid medium or not, BUT it might be worth a shot to test out?
As far as freezing options – I get it – space issues. There are some brands of BPA-free plastic freezer bags (Ziploc is one) and that’s a better option, than non BPA, buuuuut with other plastics that are BPA-free, they are replaced with another BP-type chemical (one that hasn’t received as much bad press or research indicating it’s potential harm). Damned if you do, damned if you don’t. Glass is most definitely best.
Again, thanks! :)
It is actually best to soak beans for several days, rinsing every 12 hrs.
Hi Emily. Indeed it is best to let beans SPROUT for a couple of days after soaking, in my experience, it’s best to soak for up to 24 hours – soaking longer can inhibit the texture and taste of the beans and in some cases, cause them to go rancid at warmer temps. Thanks for the comment!
I’ve been a bean-soaker for several years, but didn’t realize that the beans could be frozen after they were cooked. That would be especially useful with chickpeas – we love hummus, but I hardly ever make it because I don’t plan ahead and have the beans ready. If I just had to defrost some frozen chickpeas, we’d eat them a lot more often! Thanks!
As an aside – my maiden name is Boucher and I’m originally from Mass. ;)
Get OUT! A Boucher? Who’s also a former Mass-hole (and I say that with love!!)!?! Crazy!! So you grew up as “Bow-cher”, right!? :) Small world! Ok, onto business…
YES! Freeze away! That is TRULY the only thing that saves my ass when I need to make a quick hummus or anything else for that matter. I can’t imagine boiling just enough for what I’m making every single time. Oye! Freeze those babies, Kate! Thanks for the comment! :)
Lmao, what a small world! Another masshole here from Marlborough! French also, Atchue!!! Grew up in big family, have 4 children myself. We freeze and can everything also. We’re all working too hard to make someone else rich!!!
Just another little bit—rather than freezing in 2 cup jars, I just lay them out on a pan to “flash freeze” then put the whole batch in a large baggie (you don’t have to use a brand new baggie every time if it’s been in the freezer.) You can easily measure out 2 cups if that’s what you need…or just grab a small handful to throw into your dish.
Mary Beth – yes!!! This is a GREAT GREAT GREAT tip! I love that – especially when you only need a handful for salad or something. :) Thanks for the comment!
Is it possible to do a water bath canning of the cooked hot beans si they would be shelf stable? No freezer space here.
GREAT question! This can ONLY be done if you’re using a pressure cooker – not regular hot water bath. This is due to the low-acid nature of foods like beans. If you have a pressure cooker, go for it (that’s next on my wish list!)! :) Thanks for the comment!
Hi Emily,
I like to soak my beans in a water with a 4.5 to 5.5 pH level and I agree with 24 hours – I change the water once during the 24 hours – I cook them in the 4.5 to 5.5 pH level water and once it boils, I discard the water and fill up the pot and start again – Great results!
Great tip – thanks Anne! :)
Atip for the bloated gas after eating beans..Add a pinch of baking soda when you cook the beans, about 1/2 tsp is plenty, no more bloating and gas..gas be gone..lol
What a GREAT tip! I’ve never heard that! Thanks for sharing! :)
I will also be frezzing beans from now on..that is a great tip , never even thought to do that..thank you so much :-)
Timesaver! :)
As is often the case with a good blog, the comments are as informative as the post!
I did not know about adding an acid ingredient to decrease phytase.
Totally! I’m learning so much from my readers here! Check out the comment about baking soda! :) Thanks for the comment!
Is it ok to freeze glass containers. I always thought they would shatter when warmed…
Hi Charlotte! Yes, glass freezes great with non-liquids, like beans. Even for liquids, as long as you leave enough room for expansion, you can freeze in glass. I talk more about this in detail in this post: https://mixwellness.com/recipes/body-nourishing-bone-broth/. You always want to allow time to cool before putting in the jars – for beans and everything else. Thanks for the comment! :)
kristen, I grew my own kidney beans to replace store bought Lima beans that I use in a homemade veggie soup that I “can” every year for my family and relatives. Our family loves the homemade soup and my brother-in-law actually asked for his in pints because he grabs a jar and takes to work for lunch. I love kidney beans so much more but I’m a little scared of adding them and then canning it. We grew them then shelled them then packed in freezer bags and froze (that’s how we do shelleys and pintos) until all crops came in for me to make my soup. Should I let them soak 24 hours before adding to soup? I read horror stories of peeps canning kidney beans and how much they stink when opened. I sure don’t want my soup to stink. Please help me.
I soaked beans overnite, but, didn’t rinse..just cooked..is this bad?
Baking soda is a base so would that cancel out the advantages of adding an acid that you recommend?