Beans
have been around since the beginning of civilization. They have been
found in the mid-East, Himalayan foothills, Egyptian tombs, Europe and
the Americas. Beans are also referred to as pulse and legumes. Some
seeds and pods of plants are called beans, such as vanilla, coffee, and
cacao, because of their resemblance. There doesn't seem to be much rhyme
or reason to the name-calling. There are numerous documentations to
their use all over the world for centuries upon centuries. Beans are
great to use now because they are such an economical, low fat, low
cholesterol protein source packed with essential nutrients.
Certain
types of dried beans contain toxins and must be removed by soaking and
cooking. Red kidney, runner, castor and soya are the most common. If you are using canned varieties, you are fine, they are already cooked. If you are
going to soak and cook these varieties of beans, choose using the
stovetop method instead of a slow cooker. Bringing them to a boil for a
period of time will help better remove the toxins. Certain cultures
decided to ferment the beans as a method of getting rid or the toxins
especially soy, i.e. tempeh. Some people will even avoid eating soy
unless it has been fermented. Edamame, which are fresh young s
oybeans do not fall into this category; steam or boil them and you are good to go.
Then
the flatulence issue. It is caused by the increased fiber in our
systems and a sugar in the beans for which we don't have the enzyme to
assist in the digestion process. There are a few ways to help with the
gas issue: change the water frequently when soaking dried beans, scrape
the foam off the top as the beans cook, cook the beans with kombu or
epazote, use the canned variety instead, drink more water, and lastly
Beano which helps with the missing enzyme.
The
easiest way to know how long to soak and cook dried beans is to read
the bag. If you are buying bulk, here is a quick list. I prefer cooking
dried beans on the stovetop vs. pressure cooker (fastest way) or slow
cooker (easiest way) because I can monitor how done they are through the
cooking process. I don't like mushy beans. I prefer them a little
firmer especially if I will be using them in a recipe in which they will
be cooked more.
The soaking ratio: 1 pound dried beans to 10 cups water. The longer you soak, the shorter the cooking time.
- Longest soak - Cover and refrigerate for 6-8 hours.
- A little less time - Boil 10 cups of water. Add 1 pound of beans. Return to a boil. Remove from heat. Set aside for 2-3 hours at room temperature tightly covered.
- Still less time - Boil 10 cups of water. Add 1 pound of beans. Return to a boil for about 3 minutes. Remove from heat. Set aside for 1 hour at room temperature tightly covered.
- Perhaps to help with a little less gas - Try the "Still less time" method but set aside at room temperature overnight. Or change the soaking water once or twice on the longest soak.
Before
cooking the beans, rinse them. Cover the beans with three times as much
water. Bring to a boil then simmer. Start checking at about 45 minutes.
Cook until your desired texture. Lentils, split peas, and black-eyed
peas don't require any soaking.
Let's
turn focus to the numerous varieties of beans, their nutrition facts,
and typical uses all in one easy place. Beans are an amazing source of
protein and low in cholesterol, which makes them a superb alternative to
meat. Beans contain folate, calcium, iron, and potassium too. The USDA
recommends that adults eat more than three cups of beans each week for
maximum health benefits. All the items in the list are 1/2 c cooked
unless otherwise indicated.
|
Healthy Bean List
|
Calories
|
Protein (g)
|
Fat (g)
|
Carbs (g)
|
Fiber (g)
|
|
Adzuki (Field peas, Red oriental): soups, sweet bean paste, Asian dishes
|
147
|
9
|
0
|
28
|
8
|
|
Anasazi (Jacob's cattle, Cave, Aztec): soups, southwestern dishes, in lieu of pinto beans
|
150
|
10
|
0.5
|
29
|
9
|
|
Baked
|
119
|
6
|
0.5
|
26
|
5
|
|
Black (Turtle): soups, stews, rice dishes, Latin American cuisines, dips
|
113
|
8
|
0.5
|
22
|
7.6
|
|
Black-Eyed (Cowpeas, Crowder, Southern): salads, casseroles, fritters, Southern dishes,
|
99
|
6.6
|
0.5
|
18
|
5.5
|
|
Cranberry (Borlotti, Roman): Bean salad, pasta
|
120
|
8
|
0.4
|
21.7
|
8.8
|
|
Edamame (young soybeans): snacks, salads, casseroles, rice dishes
|
65
|
6
|
2.8
|
5
|
2.9
|
|
Fava (Broad, Horse): stews, side dishes, falafel
|
93
|
6.5
|
0.4
|
16.5
|
4.6
|
|
Garbanzo (Chickpeas, Ceci): casseroles, hummus, soups, Spanish and Indian dishes, falafel
|
134
|
7
|
2.2
|
22.5
|
6
|
|
Great Northern: baked beans, soups
|
104
|
7
|
0.4
|
19
|
6
|
|
Green Beans - fresh: Salads, stews, soups
|
22
|
1
|
0.2
|
5
|
2
|
|
Kidney (red or white - Cannellini): stews, salads, chili, rice dishes
|
112
|
8
|
0.4
|
20
|
7
|
|
Lentil: soups, stews, salads, side dishes, Indian dishes
|
115
|
9
|
0.4
|
20
|
7.8
|
|
Lima (Butter, Madagascar): succotash, casseroles, soups, salads
|
108
|
7.3
|
0.4
|
20
|
6.6
|
|
Mung: Indian dishes, stews, soup
|
106
|
7
|
0.4
|
19
|
7.7
|
|
Navy (Yankee, Boston, Fagiloi): salads, soups, baked beans
|
129
|
7.5
|
0.6
|
23.5
|
9.5
|
|
Pinto: refried beans, Mexican dishes, soups, stews, beans and rice
|
122
|
7.7
|
0.6
|
22.4
|
7.7
|
|
Purple Beans - (like green beans in a purple skin): cooked as a side, salads, soups, stews, raw
|
22
|
1
|
0.2
|
5
|
2
|
|
Pink: soups, stews, chili, refried beans
|
126
|
7.5
|
0.4
|
24
|
4.5
|
|
Runner Beans - (usually eat them when they are young and green)
|
22
|
1.2
|
0
|
5
|
2
|
|
Snake Beans (yardlong bean, similar to a green bean) (100g)
|
95
|
3
|
0
|
2
|
4
|
|
Soybean: as tofu, stews, casseroles
|
127
|
11
|
6
|
10
|
3.8
|
|
Split Peas: soup
|
116
|
8
|
0.4
|
20.7
|
8
|
|
White includes Navy, Cannellini, and Great Northern. See above.
|
127
|
8
|
0.6
|
23.1
|
9.3
|
|
Yellow (Peruano, Canary)
|
127
|
8.1
|
1.0
|
22.3
|
9.2
|
Have
fun trying to incorporate more beans into your diet. Check out these
previous That's Vegetarian bean recipes and look forward to some more.
Happy tootin'!!!
Some previous TVeg recipes with beans include:
Chili Con Tofu, Spicy Black Bean Casserole, Spicy Hummus, Baked Falafel, Baked Stuffed Zucchini, and Kabocha Squash & Azuki Beans.
What are you favorite recipes? Comment below!!
Visit That's Vegetarian's website, blog , and YouTube channel for more information, videos, and recipes!! You'll find yourself saying "That's Vegetarian?!"
