.5 kg of dry beans
Dried beans are exceptional sources of plant-based protein (15-20g per cooked cup), fiber (8-16g per cup), and essential minerals including iron, magnesium, and folate. They are low in fat and contain resistant starch, which may support digestive health and blood sugar regulation.
About
Dried beans are the dehydrated seeds of leguminous plants (family Fabaceae), most commonly varieties of Phaseolus vulgaris, though the term encompasses numerous species including chickpeas, lentils, and kidney beans. Beans originate from Mesoamerica and have been cultivated for over 7,000 years, spreading globally through trade and colonization. When dried, beans have a hard, dense texture that requires rehydration and cooking to become edible. Common varieties include black beans, pinto beans, navy beans, cannellini beans, and red kidney beans, each with distinct flavor profiles ranging from earthy and mild to slightly nutty. The dried form preserves the seed intact, with a papery seed coat surrounding the starchy cotyledons.
Nutritionally, dried beans are among the most nutrient-dense plant foods available, and their long shelf life made them essential to food security across cultures and centuries.
Culinary Uses
Dried beans form the foundation of countless global cuisines, from Mexican refritos and Brazilian feijoada to Italian pasta e fagioli and Indian dal. They are typically rehydrated by soaking (12-24 hours) and then boiled until tender, though pressure cooking and slow cooking are common modern methods. Beans function as a primary protein source in vegetarian and vegan cooking, serve as thickening agents in soups and stews, and are ground into flours for baking. Regional preparations include hummus (chickpeas), chili con carne (kidney beans), and cassoulet (haricot beans). Beans pair well with aromatics (garlic, onions), warming spices (cumin, chili), acidic elements (tomatoes, vinegar), and herbs (cilantro, epazote).