Most Canadians do not eat enough foods that have fiber. Besides reducing your chances for certain types of cancer and heart disease, high fiber foods keep your body regular. And since they are very filling, fiber-rich foods may help you to keep your weight down, too.
Canned beans are convenient, yet expensive and usually contain chemical preservatives. I also find they are more likely to cause gas.
Dried beans are best because they are economical and store well. Many people do not know how to properly cook dried beans. Proper preparation and cooking of dried beans will increase flavour and greatly reduce the "gas effect".
Following is the best way I have found to prepare and cook dried beans such as chickpea, white kidney beans (cannellini beans), red kidney beans, navy beans, and lima beans.
- Soak beans in water for 24 hours. Yes this requires planning.
- Drain and rinse the beans after their soak.
- Place them in a large pot and cover beans with one inch of water.
- Bring to a boil, and boil for 3 minutes.
- Drain and rinse the beans and wash the pot.
- Return the rinsed partially cooked beans to the clean pot and cover with two inches of water.
- Bring to a boil again and simmer for about 20 to 90 minutes depending on the bean.
Chickpeas - 60 to 90 minutes
Kidney Beans - 30 to 40 minutes
Navy Beans - 30 to 40 minutes
Lima Beans - 40 to 50 minutes - When the beans are cooked through and tender. Remove from heat and salt the beans and water with about a tablespoon of sea salt. Let the beans sit for five to 10 minutes before straining.
- Strain but keep some of the cooking water to store with the beans in the fridge or to use in a recipe (for example, keep some chickpea cooking water to add to your hummus recipe).
Try cooking beans every weekend. They keep well in the fridge for about one week. Use the beans in pasta dishes, salads, dips and stir-fry’s.
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