How to Use Dried Beans on Low-Fat Diets

Dried beans are protein-rich, high in fiber, low in total fat and free of saturated fat. The USDA's Agricultural Research Service reports that consuming even modest amounts of dried beans every day can lower cholesterol. Beans are one of the most economical foods in the supermarket and they taste good. So if your doctor has advised you to cut back on fat or you have decided for yourself that you need to eat better, make beans part of your plan.

Things You'll Need

• Dried beans
• Colander
• Heavy metal pan

Show More

Instructions

• 1

  Brainstorm ways to replace high-fat foods in your diet with beans. If you like nothing more than chili for a winter supper, make it meatless or reduce the meat and add beans. If you love burgers, try a homemade black bean veggie burger. If you can't give up the meat completely, replace half of it with mashed beans.

• 2

  Learn preparation basics. Label directions vary for the type, but you should thoroughly wash all dried beans and inspect them for debris that may have been picked up in the harvesting and packaging process.

  Dried beans require a presoak for six hours or overnight. Use a volume of water at least three times greater than the volume of beans. Alternatively, use hot water, bring to a boil and boil for two to three minutes, then remove from the heat and let beans soak for four hours. The hot soak method helps remove oligosaccharides, an indigestible sugar that results in gas.

  Discard the soak water to send the gas-causing sugar down the drain, then cook in a heavy metal pan for 30 minutes to two hours, depending on the type of bean.

• 3

  Get creative. Many people love bean soup or baked beans, but beans are more versatile than that. Beans can be used in every meal course. You can substitute some of the fat in baked goods with pureed beans and you can even make bean smoothies. Look for recipes using beans, but don't stop there. Toss a few beans in a salad or chop them and add to spaghetti sauce. Puree them to make a soup stock, thin with water and bouillon cubes, and add vegetables, pasta or rice. Experiment and have fun while eating your new low-fat way.