Beans are inexpensive, healthy and convenient, too!

Beans are one of the best values when it comes to the amount of nutrient value for your dollar. One cup of cooked pinto beans provides 14 grams of fiber, 14 grams of protein, less than one gram of fat and around 230 calories! You get all of that at a cost of only 17 cents!

Dry beans triple in volume when they are soaked and cooked. If you cook one pound of beans (2 cups dry) you will end up with six cups of cooked beans.

Many people don’t want to cook beans because it takes too long. Beans can be prepared in the microwave or in a crock pot. To prepare in a crock pot, beans must first be placed in a saucepan in enough water to cover the washed beans. Bring to a boil and simmer for 10 minutes. Drain the water and place the beans in the crock pot in six cups of fresh water for every pound of beans. Cook on low for 6-12 hours.

To prepare beans in a microwave, place one pound of washed beans with 8 cups of water in a 5-quart casserole. Microwave the beans on high for 8-10 minutes or until boiling. Cover the casserole and let stand for one hour. Stir several times and add water as needed to keep the beans covered. Cook at full power for 8-10 minutes or until the beans boil. Then, cook at 50% power another 15-20 minutes or until the beans are tender.  Once beans are cooked, store in the refrigerator and use within two to three days.

Cooked beans can be frozen. Spread cooked beans thinly on a tray to cool and then place in the freezer. Once beans are frozen, place in freezer storage containers or bags. This method allows you to take from the freezer only the quantity you need.

Use your frozen beans in soup, toss thawed ones on a fresh salad, in a favorite casserole or mash them, add spices and make a bean dip.