Stretch Your Food Dollar: Beans, Beans . . .
It’s Wednesday, so that means it’s time for your weekly edition of Stretch Your Food Dollar. Last week we talked about baking your own bread to cut food costs. This week we’re talking about the musical fruit: beans. Hat tip to our readers Reyna and Cheap Bastard for the suggestion.
Canned beans are certainly a cheap and convenient source of protein for those who are cutting their consumption of meat to stretch their food dollar. You can get canned beans for under $1 a can if you watch the food sales. However, the best way to get the biggest bang for your bean buck (no fart joke intended) is to buy dried beans. You can get a 1 pound bag for under $1 at your regular grocery store, but if you go to Costco or a store that allows you to buy in bulk (like your local food co-op), you can usually get a much better deal.
Cooking dried beans takes a little extra preparation. You need to soak them overnight to help dissolve the starches that cause beans to be so melodic. Put your beans in a pot or a bowl with enough water to cover them, then stow them in the fridge. If you forget to do it before bedtime, you could always do it in the morning before you leave for work.
After a thorough soaking, drain the old water, then refill with clean, cold water. You’ll need 3 cups of water for every 1 cup of beans you’re cooking. Bring the water to a boil, then reduce the heat to a simmer. Different varieties of beans require different cooking times, but you generally need to cook dried beans for 1 to 1 ½ hours. Be sure to add some salt to the beans 20 minutes before they’re done. Don’t do it any sooner, because it will cause the beans to be tough.
Lentils and dried peas don’t need a pre-soak. They’re another cheap (and healthy) source of protein for anyone on a tight food budget. For great recipes, check out Veganomicon by Isa Chandra Moskowitz and Terry Hope Romero. Or, click on over to The Post Punk Kitchen for free online recipes and vegan cooking tips.
Photo credit: Stock.xchng
Good old fashioned baked beans were a staple from my childhood..my Grandmother was 80 plus before I could pry the basics of the recipe from her.
However the advent of the Crockpot alleviated the tedium of her having to spend all day watching a pot in a 220 degree oven..my Grandfather was never so thrilled as he could have Baked Beans much more often…Boston Style Baked Beans and Crusty Hard Rolls were all he needed for a dinner.
Navy (Pea) Beans were the beans of choice but Nana also made it using Red Kidney Beans. Still had to soak overnight but then the crock did everything else.
~ Roland
My family loves beans! It is worth getting a slow cooker just for beans: wash them, put them in with water, and cook.
For bean beginners, try familiar foods: no one is going to scoff at a homemade bean burrito or a pot of chili. You hardly need a recipe for these, but I’d be happy to post some.
Serena: Bean lover here… but admit that I’ve always used the canned variety. Maybe I’ll finally take the plunge and try soaking the dried version!
Maybe it’s because I’m white trash, but for me it doesn’t get any better than a pot of beans on the 2nd day. Something about leftover beans is just so tasty. Probably because the flavors have a chance to mingle while they’re hanging out in the fridge.
One of my favorite recipes is one I got from my mom: one can of black beans, cannalini (sp?) beans, kidney beans and butter beans and two cans of roma tomatoes. Cook with some carrots and celery and add herbs de provence and it’s an instant delicious soup with lots of vegan protein. What makes it really delicious is drizzling a little lemon olive oil on top. When made with dried beans it’s a cheap meal that goes a long way.
serena,
just a note to let you know i recently added this article to my blog love roundup.
http://sunnysavings.blogspot.com/2009/01/blog-love-12109.html
thank you for all of your great posts!
Thanks, na0.