Legumes – The Perfect Storage Power Food

Legumes are nutrient-dense. They are a good source of fiber, protein, iron, calcium, zinc, B vitamins and are naturally low in fat. One half cup of cooked beans contains about 115 calories and 8 grams of protein. When combined with grain they supply essential amino acids. Research shows that eating legumes helps to maintain a healthy body weight, reduces cholesterol, reduces risk of diabetes, prevents cancer and heart disease. They digest slowly satisfying hunger for a long time.

Beans are perfect for longer term storage and will store up to 30 years, if stored appropriately.

Storage Amounts

60 pounds of dry legumes per person per year is a good estimate for longer term food storage.  Depending on the variety of bean this would be 11 or 12 #10 cans (average weight 5–5.5 pounds), 9 or 10 Mylar pouches (average weight 6-6.7 pounds) or 2 .

I prefer to store a variety of beans and legumes in #10 cans. For instance; 2 pinto bean, 2 black bean, 1 pink bean, 2 white bean, 1 Lima bean, 1 kidney bean, 1 yellow split pea, 1 green split pea, and 1 red lentil would be perfect for one person in our family for one year (except me, I hate Lima beans). Experiment with beans and learn what your family likes. Variety helps both with nutrition and in prevention of diet fatigue.

While I may prefer the #10 cans, I do have buckets of beans in my storage. I keep buckets of pinto, white, and black beans in my pantry with a  lid for easy access. I cook beans 3-4 times a week so I can go through these buckets in a year. I find buckets a little more challenging to use and rotate.

Shelf Life of Dry Beans

Airtight, cool (below 75 degrees) and dry create optimal storage conditions for dry beans. Dry legumes should be stored in #10 cans for best long term results (up to 30 years). Food grade plastic buckets, Mylar bags, and PETE bottles are also good options.

As beans age, their nutritive value and flavor degrade.They lose moisture content which results in longer cooking times in order to soften them. Beans will gradually lose some of their nutritional content over time. The shelf life for some legumes may be shorter than others.

The Experiment

My sister and I had both purchased pinto beans in 5 gallon plastic buckets before Y2K for our food storage. My beans were stored in our home for one year and in a basement crawlspace for nine years. My sister stored her beans in her garage for nine years and out on the side of the driveway for one year at which time she was ready to get rid of them. I love to experiment and gladly accepted the gift.

I took the beans home and cooked them up side by side with mine. While both beans were edible, my sister’s beans were darker and had a bitter taste. My beans, which had been stored under better conditions, were delicious. Both buckets of beans were purchased at the same time, from the same place, cooked the same (in a ) … the only variable was storage conditions.

Pictured below, you can see the dry beans. My sister’s 11 year old beans are in the bucket in the background. They are dark, broken and have a shiny appearance. In the large measuring cup are the same pinto beans stored correctly in a plastic bucket. The smaller measuring cup are 11 year old pinto beans stored in a #10 can in a basement crawlspace.

This little experiment taught us that storage conditions are critical to the quality of the food. I want my food to be edible and delicious. It is not always possible to have optimal storage conditions. Do the best you can. Cool and dry!

Beans, Beans, The Magical Fruit

Dried – Dried beans and legumes are delicious and inexpensive. Purchased in bulk they are even less expensive. It is a good idea to soak beans before cooking in order to shorten cooking time and produce better quality beans. Soaking also leaches out hard-to-digest complex sugars which may cause gas. Do not cook beans in soaking water. Cooking time varies depending on the variety from one to four hours.  Pressure cooking reduces cooking time to minutes and can soften even very old beans in a much shorter time.

You can freeze cooked beans in  for up to six months. I will frequently pressure cook a large pot of beans and freeze some for quick meals later. Cooked lentils do not freeze well.

How to Cook Dry Beans - Sort out little rocks or broken beans and rinse well. Soak beans by covering with three inches of water. Let stand for six hours or overnight. Do not soak longer than 12 hours or they may begin to ferment. Drain and discard water before cooking. If you are in a hurry, boil for two minutes and soak only 1-2 hours. Add salt, sugar and acidic foods (like tomatoes) after the beans have completely softened. They will harden uncooked beans. Split peas and lentils do not need to be soaked.

 beans is quick and easy. It saves time and fuel. While beans can be successfully cooked on the stovetop or in a , I strongly recommend . Beans become a “fast food” when cooked in the .

Commercially Canned – Canned beans are a good option for shorter-term storage. They are expensive and often high in sodium, but are easy to cook (most can be eaten right out of the can). Commercially canned beans can be safely stored for several years in a cool, dry place.

Home Canned – It is easy to bottle your own beans by soaking the beans overnight, rinsing and  them in . This way you control the amount of salt, along with the quality and variety of the beans you eat. Your local extension office can provide you with detailed information on pressure canning beans. Pressure canned beans should be rotated annually.

Bean Butter

Applesauce is a common fat replacer in many healthy recipes. Have you ever thought of not only replacing the fat but significantly increasing the protein and nutrient content with power packed beans?  It’s simple.

Replace up to half of the fat in your favorite recipes with white bean butter. You can make bean butter by smashing or blending cooked white beans. Replace shortening, oil, butter or margarine in baked goods cup for cup. Texture is best when you use half beans and half fat.

Bean butter will only last a few days in the refrigerator. Whip up a big batch and freeze it in ½ cup portions in . This makes it quick and easy to up the nutrition in your favorite recipes.

Bean Flour – Magic Powder

Beans may be ground into flour and used in a variety of recipes. They make great instant soups and gravies. Bean flour can be added to many baked goods, reducing fat and increasing protein and nutrition. I have found white bean flour to be the best for most recipes. It has a mild flavor that does not detract or change the flavor of the recipes. Split pea flour makes great instant split pea soup. Homemade gravy is as simple as whisking 4 tablespoons of white bean flour and 2 teaspoons any flavor soup base into 2 cups of boiling water and simmering for 3 minutes. Simple, delicious and power packed with all the goodness beans have to offer.

Here are a few helpful tips when using bean flour:

• Grind beans in a burr or impact grinder which is designed for grains as well as beans. Do not grind beans in a stone grinder as it can damage it. The  has a bean auger and is the best choice for hand grinding of grains as well as beans and corn.
• Run a cup of hard wheat through your grinder after grinding beans to clean the mill. Brush to remove remaining residue.
• Substitute up to ¼ flour with bean flour in most recipes. One cup flour =  ¼ cup bean flour and ¾ cup flour. Using more than this may affect the taste and texture of the original recipe.
• Bean flour can store up to 6 months in the pantry and 1 year in the refrigerator.

Bean Facts

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