About Homemade Beans
Beans have significant amounts of fiber and soluble fiber, with one cup of cooked beans providing between nine and 13 grams of fiber. Soluble fiber can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates, foliate, and iron.
How to Prepare Homemade Beans
Yields: 1 ½ to 2 cups depending on beans used
Preparation Time: 2 ½ hours
Equipment: Measuring cups and spoons, 2-quart Saucepan with cover, Kitchen Machine food cutter, French Chef Knife, Cutting Board
Rinse and sort beans, set aside.
In a hot dry 2 quart over medium heat, dry sauté onion, red pepper and garlic until slightly browned. Place the beans, thyme, bay leaf, ham hock or bacon, if using, in the 2-quart and cover with about 3 inches of chicken stock and stir to combine. Bring to a rapid boil. Remove from the heat, and cover the pan close the vent and let stand about 1 hour. Don’t peek
To resume cooking, check the liquid level in the pan. The beans should be covered by about 1 to 2 inches of liquid. If they have absorbed the liquid, add water or chicken stock as needed. Cover the pan, close the vent and cook over low or medium-low heat until the beans are tender, 1 to 1 ½ hours. Remove the ham hock if used.
Serve the beans as a side dish or use in recipe as needed. The cooked beans can be covered tightly for up to three days or frozen for longer storage.
NUTRITIONAL BREAKDOWN PER ½ CUP SERVING: 132 calories; ½ gram Fat (3% calories from fat); 13½ grams Protein; 23 gram Carbohydrates; 0 mg Cholesterol; 256 mg Sodium.
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