Beans and Food Security

Within the problem of food security is an opportunity to discover a traditional Mexican food: beans.

With increased evidence that diets high in animal protein are both unsustainable and unhealthy, the humble bean is a powerful alternative. High in protein and insoluble fiber, beans provide slow digesting carbohydrates that are packed with important micronutrients that help build and sustain good health. Stored properly, dried beans can be stored for a long period of time, which makes them even more important in creating lasting food security.

In the kitchen, beans are both easy to cook and versatile. Make a pot of pinto or black beans and you can enjoy them for breakfast with eggs and salsa or in breakfast tacos; at lunch in our very popular Bean and Quinoa Salad* and for dinner with Beans and Greens* You will be getting excellent nutrition, eating a sustainable diet that has nourished people for millennia, and, whether you include meat or not, every bite will be delicious!

*You can find these recipes in the SFC cookbook Fresh, Seasonal Recipes.


  • 1lb dry beans
  • 2 garlic cloves
  • 1 teaspoon oil
  • 1 epazote sprig
  • 1 teaspoon salt


Check beans for any stones or debris. Rinse them in a colander under tap water.

Add 2 quarts of water in a medium pot; add beans, oil, garlic, and epazote.

Bring to a boil, reduce heat, cover, and simmer for 1 hour.

Beans are cooked when you can easily smash one between two fingers and you can see that the bean is cooked through--no dry or hard parts at the center.

If beans are already cooked, add salt and simmer for 5 more minutes.