And, they can be just as easy to use and maybe even more versatile than canned beans because you can make whatever amount you need. You can even prep them in a way that removes some of the enzyme that causes gas. The only difference is you have to do a little bit of prep. But, with an afternoon of prep, you can have the equivalent of a couple of cans of beans in your freezer ready to go - just like cans in your pantry. Bonus, if you buy them in the bulk area and bring your own bags/jars they are completely zero waste, and pretty cheap.
"Dried beans are more flavorful than canned, and are great to have in your fridge or freezer to add bulk and protein to a meal. Plus, the cooking liquid can make a delicious base for a soup or stew, especially if you add herbs or aromatics like garlic or onions as you cook your beans," said Chef Li, about why she loves using dried beans.
So, from our friend Mei, here are a couple of ways to prep dried beans. After you've properly hydrated and prepared your beans, we have a couple of suggestions for storing them. One of our favorite ways is to store them in repurposed glass jars. The beans can go with some of the cooking liquid into the glass jars and into the fridge if you will use them in the next couple of days. If you won't use them soon, they can go like that into the freezer too (after they have reached room temp), just microwave them for a bit to get them out of the jar. Or, you can drain them, spread them out on a plate or cookie sheet, freeze them, then once they are frozen, measure out about a cup and a half (which is the same as a standard can of beans) into glass jars or silicone bags and keep them in the freezer. They last for about 8 months in the freezer.
If you don't cook dried beans or peas often, here are a few helpful things to know:
Read more about how to cook your beans on Food Waste Feast's website.
Once you've cooked your beans, here are two of Mei's favorite (and delicious!) recipes to whip up that use things you probably already have in your fridge and pantry.
Mei Li, Food Waste Feast
This feeds roughly 4 people, but you can easily increase or decrease amounts to feed more or less. Leave out the fish if you're cooking for vegetarians, and this dish is gluten-free (although if you do eat gluten, crunchy breadcrumbs or croutons are always welcome).
Here's what you need:
Preheat the oven to 400 degrees. Lay out the chickpeas on a rimmed baking sheet lined with parchment and bake for 30 to 40 minutes. Once cooled slightly, toss in a bowl with a drizzle of olive oil and a pinch of the spices of your choice. Set aside while you make the rest of the salad.
Place your greens in a bowl and toss with lemon juice, more olive oil, and kosher salt. I usually just do this by feel, but you're aiming for about 1 part acid (lemon juice or vinegar) to 2 or 3 parts olive oil. If your greens are heartier, like kale or chard, massage the dressing in to wilt the leaves a bit. Top with the tinned fish of your choice and other veggies and other items you're using. Add your eggs and enjoy!
Mei Li, Food Waste Feast
This vegetarian dish can be made vegan by leaving the cheese out of the pasta and pesto. Use gluten-free noodles or leave out the nuts to accommodate for those dietary restrictions. If you already have the chickpeas cooked, the dish can be done in less than half an hour, especially if you multitask and make the pesto while the pasta is cooking.
Here's what you'll need:
For the pesto
For the pasta
To make the pesto, wash and clean your greens, roughly chop them, and set aside some leaves for tomorrow's salad. Ideally, put the greens in the fridge in a loose bag with a paper towel or clean cloth inside to soak up any extra moisture. You'll want about 3 cups of leaves and stems for the pesto - I used all the stems from a bunch of kale and they blended up easily.
Add the greens to your food processor or blender along with the garlic, cheese, and nuts. Pour in about half the olive oil and pulse to combine everything into a paste. Slowly drizzle in the remaining olive oil until the pesto reaches a loose saucy consistency. Add a generous pinch of salt and then season to taste.
To make the pasta, bring a large pot of salted water to the boil and cook your pasta according to package directions. Drain and transfer to a large serving bowl, then stir in your cooked chickpeas. Toss with ample pesto and season to taste. If you'd like to add some leafy greens and grated cheese or anything else you like on your pasta, go for it.
