Beans

Beans are a nutritious and cheap protein source. They are low in fat and high in fiber, calcium, folic acid, and iron. Beans are easy to store too! Dry beans store for a long time without losing nutritional content, though if you store them for over 12 months they may require a longer cooking time due to lost moisture. When canned beans are on sale for $0.50 a can, I buy canned beans as a time saver.

Dry beans are easy to prepare - it just takes a little advanced planning. Click here for a great pdf from the Utah State University Extension Services on how to cook beans. When I use dry beans, I usually cook a pound or two at a time and then freeze what I don't need in sandwich sized ziploc bags (I put 1 or 2 cups per bag). One pound (or 2 cups) of dry beans will give you 5 to 6 cups cooked beans. For comparison purposes - a 15.5 oz can (drained) is equivalent to about 1 2/3 cups of cooked beans.

We love beans at our house! Our favorite kind of beans are black beans. Some of our favorite dishes that use beans are taco soup, burritos, chili, taco salad, and "easy supper" (see recipe below).

Easy Supper

1/2 pound lean hamburger
1 teaspoon oregano, crushed
1 onion, chopped
1/2 teaspoon chili powder
1 cup dry macaroni
1/2 teaspoon salt
2 1/2 cups tomato juice (We usually use 1 can of tomato soup plus one can water)
1/4 teaspoon pepper
1 15/5-ounce can pinto or black beans
1 cup grated Cheddar cheese

PREPARATION:

1. Brown hamburger in a large frying pan. Drain fat. Add chopped onion to hamburger; cook until onion is clear. Turn heat down; add macroni, beans, juice and spices, stirring to combine. Cover pan and simmer mixture for 20 minutes. Remove pan from heat, stir, and sprinkle grated cheese on top of mixture. Cover and let stand until cheese melts.

Serves 6