Bean Season

Pinto Bean, Kale. and Turkey Sausage Soup is a hearty soup you can eat with a fork. Perfect for fall, it’s great for tailgate parties, simple family suppers, and perfect for a long weekend simmer — or can be whipped up in minutes, if using canned beans. It’s infinitely adaptable with the type of beans, greens, and even the type of sausage.

Beans may not be the flashiest ingredient in the pantry, but they are one of those humble foods that checks a whole lot of Good and Good for You™ boxes. Beans are affordable, filling, versatile, and packed with protein and fiber. They can stretch a meal, add substance to a salad, turn a pot of soup into dinner, or become the star of the plate all on their own. And unlike so many foods that come with a list of rules, beans are refreshingly uncomplicated.

This Good and Good for You™ newsletter includes Beans 101 — all you need to know about how to cook them.

• how to soak dried beans
• how to quick soak dried beans
• salt vs not salting beans
• dried vs canned beans
• how to cook beans on the stovetop
• how to cook beans in the instant pot
• how to cook beans in a slow cooker
• dried bean raw to cooked yield

Best Life Living Tip

Beans are one of those rare foods that check all the boxes: nutritious, affordable, versatile, and satisfying. They’re packed with plant-based protein and fiber, which can help support heart health, digestion, and steady energy—and they’re easy on the grocery budget, especially compared with many other protein sources.

 I often cook a pound at the beginning of the week and reheat them over the next few days as a warm side dish, toss cold into a salad, or cook further for soup. They’re also a great protein for a healthy breakfast with an egg atop a tortilla.

Why do Beans Cause Gas?

You may recall the catchy children’s tune: “Beans, beans, the musical fruit. The more you eat, the more you toot… ”

Beans contain natural complex sugars that are not digested until they reach the large intestine – where they are introduced to millions of bacteria that live in your lower gut. Things get windy because we are missing an enzyme that is required to break down these sugars.

When beans get to the colon, the bacteria in the colon causes them ferment, producing gas in the process — hydrogen and methane among them. The gas accumulates and eventually escapes your body.

The best way to prevent gassiness is to:

• cook them until completely cooked and tender
• chew them thoroughly — remember digestion starts in the mouth
• and enjoy them with whole grains and other vegetables.

Best life living tip takeaway? Embrace the bean – and maybe give yourself a little room to breathe.

Self Care Strategy

Cooking dried beans can be a surprisingly simple act of self-care. It asks you to slow down, plan ahead, and do something kind for your future self – and one pot can give you affordable, nourishing food for several meals.

Unlike canned beans, dried beans require a little more time, but that extra time can become part of the ritual: soak them, simmer them, and let the kitchen smell good while you do something else. You’re not just cooking beans; you’re making tomorrow a little easier.

Canned vs Dried

Cooking beans from scratch is more economical, but not always possible.  Keep canned in your pantry for convenience, but dried beans are cheaper cup per cup. (Yields and measurements will vary due to the size of the bean, but the following amounts are a good range to keep in mind.)

Let’s do some math:

• One pound is of dried store brand navy beans costs $1.87.
• One pound of dried beans is 2 1/2 cups and yields 6 cups of cooked beans.
• 1 1/2 cups of cooked dried beans costs about .46 cents.
• One single 16-ounce can holds 1 1/2 cups and costs $1.60.
• One pound of dried beans, cooked and drained is roughly equal to 4 16-ounce cans of beans.

Knowing how to cook beans gives you enormous maneuverability in the kitchen. This handy culinary skill helps with meal prep and gives you the ability to magically produce multiple meals out of a humble bag. 

To Soak or Not to Soak

Soaking dried beans in the overnight will reduce the time they have to cook.

• The texture and appearance will also be better, with fewer split or burst casualties.
• Soaking before cooking helps to remove some of those indigestible sugars that cause flatulence.
• Beans that have not been soaked ahead of time will always take longer to cook, but they will cook.

The thing to remember is that the older the dried beans are, the drier and harder they become. So, older beans that have been in storage or on the grocery store shelf will take longer to cook and “freshly” dried ones take less.

Overnight Soak

To prepare dried beans for cooking: Pick over and discard any loose stones or clumps of dirt. Rinse well. Place in a large bowl. Add cold water to cover by several inches. Soak for 8 hours or overnight.

Quick Soak

To prepare dried beans for cooking: Pick over and discard any loose stones or clumps of dirt. Rinse well. Place in a large stockpot and add water to cover. Bring to a rolling boil over high heat. Remove from the heat and let soak for 1 hour. Drain, discarding the water.

Truthfully, I am just like you and often forget to soak them overnight. So, I usually resort to the quick hour method. 

Should I Salt Beans before Cooking?

Another controversial bean-to-pick is to salt or not to salt?

According to Cook’s Country, Cooks Illustrated, Serious Eats, and renown food scientist, Harold McGee salting beans at the beginning of cooking does slow down the cooking somewhat, but won’t stop them from softening.

Contrary to conventional wisdom, it’s important to salt your beans during cooking. In general, salt them once they’ve started cooking. Salt doesn’t make beans harder to cook — it helps them cook evenly and stay intact, giving you the creamy, fully seasoned beans you want.

Cooking Methods for Beans

How to Cook Beans on the Stovetop

• Drain the pre-soaked beans and place in a large pot.
• Season with salt and pepper.
• Add water or stock to cover by a few inches.
• Add any aromatics such as a ham bone, parmesan rind, kombu, herbs, onion, and garlic.
• Bring to a boil then reduce the heat to simmer.
• Cook, stirring occasionally, until the beans are tender, 1 1/2 to 2 hours.

How to Cook Beans in the Instant Pot

This may be the main reason I have an instant pot – to cook beans. I admit, I was slow to the dance, but I finally saw the blue-grey glow of the digital light.

The best part is there is no pre-soaking. The second best part is there are no hours of simmering.

One pound of beans + 8 cups of water in an 8-quart instant pot takes 15 to 20 minutes to come to full pressure before cooking begins. Then, 30 minutes to cook and 20 minutes to naturally release the pressure.

In addition to 1-2 teaspoons of salt, I often add a teaspoon or so of olive oil for flavor. Add those aromatics!

Keep in mind that using an instant pot is only 30-45 minutes faster than cooking on the stovetop, but the instant pot makes the whole process a “dump and stir.”

How to Cook Beans in the Slow Cooker

How to cook beans without soaking from The Bean Institute:

1. Rinse beans in a colander under cool, running water and remove any that look shriveled or discolored.
2. Place them in the slow cooker with enough water to cover the beans plus two inches. Use a 3 ½ quart cooker for one pound of beans or less. A 5-quart cooker will hold two pounds of beans. Keep in mind that the beans will expand to twice their volume during cooking.
3. Add two teaspoons of salt per pound. If you like, you can add aromatic ingredients like quartered onions or whole garlic cloves.
4. Cook on your slow cooker’s low setting until they are tender. Depending on their size and type of bean, this will be between three and six hours.

Ideas and Inspiration

Founded by Steve Sando, Rancho Gordo specializes in heirloom beans and products indigenous to the Americas. It is hands down, the premier bean purveyor in the United States. I love their beans!

Their world famous bean club has a wait list, but you can buy sample packs online.

Check out The Bean Book, a NYT best seller and a Beard nominee for even more ways to cook beans.

Make sure to give them a follow on Instagram —@rancho_gordo and if you make it to Napa, check out the retail location at 1350 Main Street, Napa CA 94559. Can’t make it to California for beans? Here’s their store locator so you can support local merchants and buy great beans!

Good and Good for You Living Spotlight

Sometimes one small thing can set off a whole chain reaction.

Maybe it starts with eating more beans. You’re nourishing your body with fiber and plant protein, and that small choice makes you more mindful about what else you’re eating. You drink more water. You take a walk. You get to bed a little earlier.

One of the most helpful things I do for my mental health is to write daily in my gratitude journal. 

Journaling can help you slow down, clear your mind, and become more aware of your thoughts, feelings, and habits. It’s also a simple way to notice what’s working, set intentions, and keep yourself accountable – one small step at a time.

You don’t have to change everything at once. One healthy step can make the next one easier. That’s the Good and Good for You domino effect – and it’s how small choices can add up to a healthier life.

Make it Count

Thanks for reading. I hope you like the Pinto Bean, Kale, and Turkey Sausage Soup.

This recipe is super adaptable. Served with cornbread and its healthy country comfort. Swap out for navy beans and serve this with crusty baguette and a drizzle of olive oil and you’ll be in Tuscany. Serve with tortilla chips and replace the turkey sausage with chorizo for a little latin inspiration.

Thank you for reading. For more tips, inspiration, and healthy recipes, follow @virginiawillis on Instagram

Bon Appétit, Y’all 

Virginia Willis 

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Pinto Bean, Kale, and Turkey Sausage Soup

Prep Time15 minutes mins

Cook Time2 hours hrs

Presoak overnight/quick soak1 day d 2 hours hrs

Course: main, Soup

Cuisine: American, Creole, Southern

Keyword: bean soup, dried beans, kale soup, pinto beans

Servings: 8

Calories: 273kcal

Author: Virginia Willis

Ingredients

• 1 pound dried pinto beans, pre-soaked
• 16 cups 1 gallon water, vegetable stock, or chicken stock, more if needed
• 6 garlic cloves, smashed
• 1 onion, chopped
• Bouquet garni: 2 bay leaves preferably fresh, 5 sprigs thyme, 4 sprigs flat-leaf parsley, and 10 black peppercorns tied together in cheesecloth
• 2 teaspoons coarse kosher salt, or to taste
• 12 ounces smoked turkey sausage, sliced
• 1 16-ounce bag chopped kale
• Freshly ground black pepper
• Hot sauce, for serving

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Instructions

• Place the soaked, drained beans in a large pot. Add the liquid to cover then garlic, onion, and bouquet garni. Season with the teaspoon or of salt and the pepper. Bring to a boil then reduce the heat to simmer. Cover and cook, stirring occasionally, until the beans are almost tender, 1 to 2 hours.
• Add the turkey sausage and continue cooking until the beans are tender, an additional 30 minutes or so. When the beans are cooked, add the kale and stir to combine. Cook until just tender, about 10 minutes.
• Make any adjustments to the consistency by adding more stock or water. (It’s mean to be soupy, not a scoop-able side dish.) Once the kale is just wilted, taste and adjust for seasoning with salt and pepper. Serve immediately with hot sauce on the side.
• To prepare with canned beans: Heat a large pot over medium heat. Add the turkey sausage and cook until some of the fat is rendered and the sausage is lightly colored, about 3 minutes. Add the onion, garlic, and bouquet garni. (This is optional if you are in a hurry!) Cook the onion until soft and translucent, about 3 to 5 minutes. Add the drained and rinsed canned beans. Stir to combine. Add the kale and cook until just tender, about 10 minutes. Taste and adjust for seasoning with salt and pepper. Serve immediately with hot sauce on the side.

Nutrition

Calories: 273kcal | Carbohydrates: 40g | Protein: 19g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 23mg | Sodium: 1122mg | Potassium: 908mg | Fiber: 10g | Sugar: 3g | Vitamin A: 199IU | Vitamin C: 20mg | Calcium: 98mg | Iron: 7mg