Dried beans are an excellent source of protein, fiber, vitamins, and minerals. Many beans are also rich in various antioxidants and may help lower your risk of chronic disease.

STEPS

1. Remove debris and rinse.
2. Soak overnight in cool water. Drain.
3. Cover with water and simmer for 30 mins to 2 hrs.
4. Drain, season, and serve.

Here’s a delicious recipe you can try at home:

Pinto Bean & Rice Soup
Makes 4 servings

INGREDIENTS

• 1 2/3 cup dried pinto beans
• 2 tablespoons oil (canola, vegetable, olive)
• 1 onion, peeled and finely chopped
• 1 red bell pepper, cored and diced
• 1 potato, peeled and diced
• 1 garlic clove, peeled and thinly chopped
• 5 ripe tomatoes, finely chopped, or 2 cans diced tomatoes
• Salt to taste
• 6 1/2 cups water
• 3/4 cup brown rice

DIRECTIONS

1. Soak pinto beans in cold water overnight. Rinse well and drain.
2. Wash all produce ingredients and prepare them as mentioned above.
3. Heat olive oil in large saucepan. Add garlic and sauté until lightly golden. Add potato and sauté for about 7 minutes on medium heat.
4. Reduce heat to low. Add tomatoes and pinto beans and stir. Pour in cold water and cover with a lid on medium-low heat. Let cook for about 50 minutes and stir occasionally. Add salt and stir.
5. Add rice and cook until rice is done. Serve hot.

Recipe courtesy of United Healthcare