Cooked Beans
A good, basic instructional recipe for cooking dry beans. Cooked beans are a great way to get more iron and fiber and can be eaten alone or added to salads and side dishes.
- 6 Servings
- Less than $3.00
Cooked Beans
A good, basic instructional recipe for cooking dry beans. Cooked beans are a great way to get more iron and fiber and can be eaten alone or added to salads and side dishes.
- 6 Servings
- Less than $3.00
Ingredients
- 1 cup dried beans
- 10 cups water
Steps
Wash hands with soap and water.
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To avoid broken or mushy beans, boil gently and stir very little.
Taste-test beans often for desired tenderness.
Foods containing acid such as tomatoes, chili sauce, lemon juice, vinegar, or catsup will slow the cooking and softening of the beans. Add these items last so they will not add to the cooking time.
Any of the following can be added during the last half hour of cooking: minced onion, garlic or green pepper, diced carrots or celery, chopped tomatoes, or cooked meat.
Ingredients
Serving Size: 1/2 cup
| Nutrients | Amount |
|---|---|
| Total Calories | 106 |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 19 g |
| Dietary Fiber | 7 g |
| Total Sugars | 0 g |
| Added Sugars included | 0 g |
| Protein | 7 g |
| Minerals | |
| Calcium | 34 mg |
| Potassium | 285 mg |
| Sodium | 17 mg |
| Copper | 207 mcg |
| Iron | 2 mg |
| Magnesium | 60 mg |
| Phosphorus | 112 mg |
| Selenium | 1 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 0 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 0 mcg |
| Folate | 119 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0 mg |
| Choline | 0 mg |
Source:
- Washington State WIC Program