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When my husband and I first got married, we ate very little meat. We wanted to buy the good stuff (you know, local, grass-fed…) but we were living on part-time minimum wage jobs. So we ate like vegetarians because that was what we could afford. We lived on pasta, cheese, peanut butter, and eggs. And beans. Lots of beans.

Frugal Protein!

Here in West Michigan, we buy organic black and pinto beans in 25 lb bags from Country Life Natural Foods. They are a great deal! I encourage you to find a natural foods store or co-op near you, and grab yourself a big bag of beans. We keep ours in the basement in 5 gallon buckets. I love that we can balance out our expensive meat purchases with an inexpensive form of protein. Try eating bean-based meals once a week; your budget will thank you!

Canned vs. Dry

While canned beans are very convenient, I recommend going for the dried. They are much cheaper than canned. And they are more nutritious because you can cook them using traditional methods – as opposed to the high heat and pressure of canned beans, which may denature proteins and make them harder to digest.

It’s important to give your beans a long soak (preferably 24 hours) to help neutralize phytates and enzyme inhibitors, making the beans easier to digest. You want your body to be able to absorb all the minerals and B vitamins present in the beans. So resist the urge to do a “quick soak.” Go for the real thing!

If you’re ready to try cooking dried beans, check out these basic instructions from Modern Alternative Mama. It’s really easy, and takes only a few minutes of hands on time. What it does take is a little planning. But that’s why we meal plan, right? (Right!)

There’s also a recipe at the end of this post with directions for how to cook delicious beans in the crock pot. You’re going to love it!

Getting the Most Bang for your Bean

It’s important to pair beans and legumes with grains to achieve a more complete amino acid profile. And what do you know, that’s what traditional cultures have been doing for ages! Beans and corn, hummus and pita, lentils and rice…you get the idea.

Another traditional practice is to eat beans and grains with a small amount of animal protein.

In Nourishing Traditions, Sally Fallon-Morell writes, “The combination of pulses, whole grains, and a small amount of animal protein and good quality animal fat is the ideal low-cost diet” (page 495).  In a study of rats, adding just a tiny amount of fish to a diet of beans and corn resulted in adequate growth, whereas rats who did not receive any fish did not thrive ( Nourishing Traditions sidebar, page 504-505).

There are several easy ways to include animal products with your beans to add nutrition:

An Easy, Freezable Bean Recipe

This recipe is inspired by our good friends and neighbors who we’ve shared many meals with over the last six years, and who make really good beans. You can’t really mess it up. I’ve tried.

It’s versatile, too! You can have it with rice or without. You can leave the beans whole, or mash them. You can put it in a tortilla, or eat it with a spoon. You can use it as a quesadilla filling, or mix it into your scrambled eggs. You can eat it plain, or top it with tortilla chips, salsa, shredded cheese, chopped tomato and green onion, sliced avocado, and sour cream.

And whatever you don’t eat, you can freeze for later use! Just label them as “Seasoned Beans” and pull them out whenever you’re tempted to open a can.

A Big Pot of Beans

Ingredients

  • 4 c. dried beans (I usually use ½ black and ½ pinto)
  • ¼ c. apple cider vinegar (or just a splash)
  • filtered water
  • 3 T. cumin
  • 1 T. oregano
  • 4 whole hot peppers, dried or frozen
  • 8-10 garlic cloves, peeled
  • 1 small chopped onion
  • 2 T. animal fat, such as bacon grease, lard, tallow, or chicken fat
  • chicken or beef broth (optional, add a few cups to increase nutrient value and flavor)
  • about 1 T. unrefined sea salt

Instructions

  1. The day before you want to make the beans, combine beans (rinsed and checked for stones or dirt) and apple cider vinegar in your crock pot. Add enough filtered water to cover plus a few inches. Turn crock pot to high for 30-60 minutes to heat the mixture. Turn off and allow to soak for 8-24 hours.
  2. After the soaking time, rinse the beans in a colander, discarding the soaking water. Add back to the crock pot, and add in the remaining ingredients except salt. Add filtered water to cover. Don’t add too much water, because it dilutes the flavors. You can always add more later if you need to.
  3. Turn on high and allow the beans to cook until tender. You can turn them down to low after a couple hours if you want. Add the salt after the beans have started to soften, because adding it too soon can prevents them from getting soft. How long it takes to cook depends on your beans and your crock pot, but for me it usually takes about 8 hours. Start them in the morning if you want them for dinner, or cook them overnight if you want them for breakfast or lunch.
  4. Remove hot peppers. Drain beans and mash if desired. Serve in any of the ways mentioned above. And rejoice over your delicious, simple, and frugal meal!
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http://www.modernalternativekitchen.com/2012/09/ingredient-spotlight-beans/

 

Want some more healthy bean recipes? Here is a great book from Katie at Kitchen Stewardship The Everything Beans Book. And check out these recipes by our fabulous Modern Alternative Kitchen Contributors!

Veggie Taco Bake

Soaked (un)Refried Beans

Slow Cooker White Bean and Greens Soup

Curried Chickpeas and Roasted Vegetables

Black Beans and Rice

Bean and Marrow Gravy

Easy Cowboy Beans

Black Bean Sweet Potato Veggie Burger

What’s your favorite way to use dry beans? Share in the comments!

**This post has been entered into Real Foods WednesdayWhole Foods WednesdayAllergy Free WednesdaysFresh Foods Blog Hop #10, Pennywise Platter, The Ultimate Beans and Rice Recipe List, and Frugal Days, Sustainable Ways #43.

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9 Comments

  1. By adding the animal products to the beans the recipe is not vegetarian. In your first paragraph, you said that you “ate like vegetarians”. To me, that all but implies that the bean recipes are vegetarian. That makes the bean recipe not vegetarian and one would have to buy meat in order to get the animal products.

    Reply

    • Laura, I’m sorry if I confused you. In those early years I did not add animal products to our beans. But if I had known how nutritious they were, I would have! Our reasons for not eating meat were financial, not nutritional. Feel free to make beans without the broth or animal fat – they will still be healthy and frugal! But I find them to be more satisfying and delicious when I add those ingredients. Hope that clears it up!

      Reply

  2. I saw that, I was explaining, or trying to, o others. I have Better Homes and Garden “vegetarian” cookbook that lists chicken broth in some of the recipes and there is still the thinking that fish is vegetarian. My sister-in-law, who claims to be vegetarian, eats at McDonald’s and the last I knew they use animal fat for their fries. Anyway, I was just trying to clear it up for others. (I might have not been concise and articulate because my four-year-old was standing next to me all but begging me to play on the laptop.

    Reply

  3. Oh, can’t wait to try your big pot of beans. YUM! Saying that I love beans is an understatement. Also, as a vegetarian myself, when I see a recipe that calls for animal fat I may or may not add it, or just use butter/oil and use vegetable broth in place of chicken or beef as I make my own about every week and always have it. Thanks for sharing. I want to crank up the crock now.

    Reply

  4. [...] Garbanzo beans,  sesame seeds (i.e. tahini), olive oil, lemon juice, garlic, these are the main ingredients of hummus.  Do you see any unhealthy ingredients in that list?  Nope?  Neither do I.  Garbanzo beans and sesame seeds contribute protein and fiber that help keep blood sugar levels steady.  The fiber also helps control cholesterol levels and aids the digestive tract.   Sesame adds minerals.  Olive oil gives us some good monounsaturated fats, and garlic, thanks to its sulfur containing compounds, has anti-inflammatory, anti microbial, cancer preventing and cardiovascular benefits.  There are plenty of vitamins, minerals, trace minerals, antioxidants and other phytochemicals in all these foods. [...]

    Reply

  5. Where did the original post go? All I can find are the comments….

    Reply

  6. [...] like to make this when I have leftover roast chicken and leftover beans in the freezer. You can cook the rice ahead of time, if needed, and then it comes together in about [...]

    Reply

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