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You're unlikely to find fresh beans in the supermarket, but you should have no problem finding dried and canned beans.

Beware...raw beans contain large amounts of phytohemagglutinin, a toxic protein that can cause diarrhea and vomiting. The only way to get rid of this toxin is to soak the beans in water for at least 5 hours (or overnight) and discard the water, then boil the beans in fresh water for at least ten minutes at 1000C (2120F). Rest assured that prepared beans are safe and nutritious.

How to Rehydrate Red Beans

When you buy dried beans, you need to rehydrate them before you can cook them. There are several ways to rehydrate dried beans, all of which are very easy but take a little time. The only equipment you need is a storage container.

The container is a wide pot with a flat bottom, straight sides, a wide opening for the entire diameter of the pot, two handles on the sides, and a lid with a top handle.

Dried beans from the farm so they probably need a good cleaning before you rehydrate them... put them on a flat surface like a large tray and remove any foreign objects or shriveled beans. Once you're done cleaning them, they're ready to soak.

When soaking, use about 10 cups of water per 450 grams (1 pound) of dried beans.

Slow soak... this method will take 8 hours or more but is very thorough:

Place the beans in a pot of water

Cover the pot

Put the pot in the fridge and leave it there overnight or longer (minimum 8 hours)

A slow soak without bloating... according to the Mayo Clinic, this method removes 90% of the indigestible fiber (alpha-galactosides) that causes bloating when you eat red beans:

Place the beans in the boiling water

. at least 8 hours

Drain the water and rinse the beans thoroughly in freshwater

 Here are two faster ways to rehydrate beans.

Place the beans in the boiling water

Drain the water and rinse the beans thoroughly in freshwater

A quick soak... this will take just over an hour in total

Place the beans in the boiling water

Cover the container tightly and let it sit at room temperature for one hour

Drain the water and rinse the beans thoroughly in freshwater

How to prepare canned red beans

As mentioned in my previous article Why You Should Eat Red Beans, you can use canned (canned) beans that are already cooked. The only downside is that canned beans are much higher in sodium because salt is added as a preservative during canning.

You may be able to find low-sodium varieties. If not, you can drain the beans and rinse thoroughly with a colander under running cold water... this will get rid of up to 40% of the sodium content.

But, be aware that draining and rinsing canned beans can remove other micronutrients, such as water-soluble B vitamins or vitamin C. 

Recipes for dishes with red beans

These beans are versatile and can be used in a variety of prepared meals and dishes such as:

Soups and broths

Salads

Humus

Burgers

Curry

Here are a few recipes I've tried myself. All are nutritious and easy to prepare, although the last one is small and requires a little work.

Red bean broths and soups

Broth (aka bouillon) is a savory liquid made from water in which bones, meat, or vegetables have been simmered. A soup is a broth to which other ingredients, vegetables, meat, or fish have been added.

Here's a somewhat complex red bean and vegetable soup that makes enough for four people:

What you will need to prepare red bean and vegetable soup:

1x spoon of olive oil

1x yellow onion, chopped

1x clove of garlic, minced

2x carrots, chopped

2 teaspoons sodium-free chili powder

1x teaspoon of ground cumin

4 cups low-fat chicken OR low-sodium vegetable broth

2 x 425-gram (15-ounce) cans (cans) low-sodium beans, rinsed and drained

1x cup frozen whole grain corn

1/4 teaspoon of ground black pepper

1x 410g (14.5oz) tin of low sodium stewed tomatoes

You will also need a large stock pot.

How to cook red bean and vegetable soup

Place the stewed tomatoes and one can of beans in a blender or food processor

Puree until smooth and set aside

Heat a large pot over medium heat and heat the olive oil

Add chopped yellow onion, chopped garlic, and chopped carrot

Add the chili powder and ground cumin and stir for about one minute

Add the chicken or vegetable stock, the second can of beans, frozen whole grain corn, and ground black pepper, and bring it back to a boil.

Add the strained tomatoes and beans (from steps 1] and 2) to the soup and bring it back to a boil

Cool and enjoy!