Steaming Dried Beans: A Quick, Easy Cooking Method?

Dried beans are a convenient food to keep in your pantry, as they can be stored for years and don't take up much space. While boiling or heating dried beans in water is the most common way to cook them, steaming is another option that can help retain nutrients. To steam dried beans, you'll need to first soak them in water for several hours or overnight. After draining and rinsing the soaked beans, you can then place them in a steamer basket or pot with boiling water underneath and cook until tender. However, some people suggest that boiling may be a more effective method for ensuring even cooking and avoiding undercooked beans.

Soaking dried beans before steaming

Those who advocate for soaking dried beans before steaming believe that it helps to break down the complex starches and fibres, making the beans cook more quickly and evenly. They also claim that it can make the beans easier to digest by breaking down some of the complex sugars. However, this claim has been disputed by researchers, who found that soaking beans in cold water does not effectively remove the sugars that cause gas.

On the other hand, opponents of soaking dried beans before steaming argue that it is an unnecessary step that can actually diminish the flavour and texture of the beans. They claim that the beans absorb mostly plain water during the soaking process, resulting in a less flavourful end product. Additionally, they argue that the time saved by soaking is minimal and does not justify the extra step.

Ultimately, the decision to soak or not soak dried beans before steaming them is a matter of personal preference. If you are short on time or prefer a more flavourful bean, you may opt to skip the soaking step and cook the beans directly in a flavourful broth. However, if you have the time and prefer a quicker cooking time, you can choose to soak the beans before steaming them.

If you do decide to soak your dried beans before steaming, there are a few simple steps to follow. First, measure out the desired quantity of beans and pour them into a large bowl. Add water in twice the amount of beans, ensuring that the water fully covers the beans. For example, use one cup of water for every cup of beans. Cover the bowl loosely and let the beans soak for at least six hours, or preferably overnight. After soaking, drain the beans and prepare them for steaming.

Steaming dried beans in a pressure cooker

Preparation:

Before steaming dried beans, it is essential to clean and sort them. Start by spreading the beans on a baking sheet or a pie plate to easily identify and discard any broken beans, small stones, or foreign objects. Rinse the beans under cold running water in a colander or strainer.

Soaking:

Soaking the beans is an important step as it helps reduce gas-producing compounds and promotes even cooking. Measure the desired quantity of beans and place them in a large bowl. Cover the beans with water, using twice as much water as beans. For example, use two cups of water for one cup of beans. Ensure the water fully covers the beans. Loosely cover the bowl with a pan lid or aluminium foil and let the beans soak for at least six hours, preferably overnight.

Steaming:

After soaking, drain the beans using a mesh strainer. Fill the steamer pot with water and bring it to a boil. Place the soaked beans in the steamer basket, set it over the boiling water, cover, and start steaming. For tender beans, steam for three to four minutes, stirring every minute to ensure even cooking.

Seasoning:

You can season the beans to your liking before or after steaming. Add your preferred seasonings and serve the beans as desired.

Tips for Efficient Steaming:

• If you're short on time, consider using the "`rapid soak'" method offered by electric pressure cookers. This involves bringing the beans to high pressure for just one minute, eliminating the need for an overnight soak.
• To enhance the cooking process and maintain the shape of the beans, add one to four tablespoons of vegetable oil and up to one tablespoon of salt during the soaking or cooking stage.
• Always refer to the manufacturer's instructions for specific guidelines and safety precautions when using a pressure cooker.

The nutritional benefits of steaming dried beans

Dried beans are a nutritious food that can be stored for years without cooking. They are rich in several important micronutrients, including potassium, magnesium, folate, iron, and zinc. They are also a good source of protein, especially for those following a vegetarian or vegan diet.

One of the main benefits of steaming dried beans is that it helps to preserve these nutrients. Boiling beans can cause a loss of nutrients, whereas steaming is a gentler cooking method that may result in fewer nutrients being lost.

Steamed beans can also be used in a wider variety of dishes compared to boiled beans. For example, steamed beans can be added to a salad without making it soggy, whereas boiled beans are more likely to fall apart and get mushy.

Additionally, steaming dried beans can help reduce the oligosaccharide content, which is known to cause intestinal discomfort for some people. Soaking the beans and cooking them in water with a more alkaline pH can further reduce oligosaccharides.

To steam dried beans, first soak the desired quantity of beans in water for at least six hours or overnight. Drain the beans, place them in a steamer basket, and steam for three to four minutes or until tender.

By steaming dried beans, you can enjoy a nutritious and versatile dish while preserving the many health benefits that beans have to offer.

How to steam dried beans in a microwave

Dried beans can be steamed in the microwave, but the process is different from steaming fresh green beans.

First, measure out the quantity of dried beans you need and pour them into a large bowl. Add water in twice the amount of beans used. For example, one cup of beans needs two cups of water. Make sure the water fully covers the beans. Cover the bowl loosely and set the beans aside to soak for at least six hours, or overnight.

After the beans have soaked, pour them into a mesh strainer to drain any remaining water. Now, you can steam the beans. Place thesection of text beans into a microwave-safe bowl and add just enough water to cover the bottom of the bowl (around 2-3 tablespoons). Cover the bowl with a microwave-safe plate and microwave for 4-6 minutes, until the beans are tender.

Carefully remove the plate, as the steam will be hot, and drain any remaining liquid. You can now season the beans as desired and serve.

If you want to cook a larger batch of beans, you can use a microwave-safe dish with a larger surface area, such as an Anyday Large Deep Dish. For this method, you will need to use 1/4 cup of dry beans and 8 cups of water, split into two batches of 4 cups each. Place the beans and the first batch of water into the dish, cover, and soak overnight. In the morning, strain the water, add the second batch of water, and microwave uncovered for 45-60 minutes, or until the water is almost gone and the beans are tender.

How long to steam dried beans for

Dried beans can be steamed, but opinions vary on whether this is the best cooking method. Some sources say that boiling beans is a more effective way to ensure even cooking.

If you want to steam dried beans, the first step is to soak them in water. Place the beans in a large bowl and add water in twice the amount of beans used. For example, one cup of beans needs two cups of water. Make sure the water fully covers the beans. Cover the bowl loosely with a pan lid or aluminium foil and leave the beans to soak for at least six hours. An overnight soak is better.

After the beans have soaked, drain them in a mesh strainer held over a sink to remove any remaining water. Next, fill your steamer pot with water and bring it to a boil. Place the soaked beans into the steamer basket, set them over the boiling pot, and cover.

Steam the beans for three to four minutes or until tender. Take off the lid and stir the beans every minute to ensure they cook evenly.

One person who steamed their beans for 1.5 hours said they turned out amazing, but this is a much longer cooking time than other sources suggest. Another source recommends steaming the beans for 20 minutes in a pressure cooker.

Frequently asked questions