Beans are a powerful ally in living frugally. They have the best “bang for the buck” in terms of nutritional return for money: insoluble and soluble fiber, high in protein, complex carbohydrates, folate, and iron. Once you get a stockpile of dried and canned beans in your pantry you are opening up new vistas of frugal, healthy, and stupidly cheap food.
Start with 2lbs of dry beans – any type, any combination. I started with 1lb of dried black beans and 1lb of dried kidney beans. Sort through the dried beans discarding any that are broken or that are stones masquerading as beans. Wash them in lots of cold water and place them in a large pot with enough water to cover them by 1 inch / 2.5cm. Bring to a boil and boil for 2 minutes. Allow the beans to stand for 1 hour in the hot water.
You now have a choice: discard, or don’t discard, the water. Many recipes recommend discarding the water and starting again with fresh as this reduces the amount of oligosaccharides, which are responsible for the… fragrant!… reputation that beans have. The water also contains trace minerals and nutrients, so I leave it up to you to decide which is more important for you.
Two pounds of dried beans will yield you between 6 and 10 pint jars of ready-to-use beans, depending on which ones you go for. The black/kidney bean mix I did yielded 8 pint jars, at a cost per jar of 25 cents. Most of the cans in the stores are done by weight rather than volume, but they probably contain about 1.5 cups of cooked beans, usually at around 50 cents to over a dollar in price.
Put the squeeze on those bad boys for 75 minutes per pint jar, 90 minutes per quart jar. The National Center For Home Food Preservation is an absolutely essential reference for those of you above 1000ft.
Beans. Full of nutrition. Good for you in multiple different ways. Work well with vegan, vegetarian, and omnivore cuisine. Laughably cheap and stupidly easy to prepare. What more do you need to know?