History
of Beans
From
the royal tombs of ancient Egypt to the Old Testament cultivation,
preparation, and consumption of beans are recognized. In some Eastern
cultures, legumes were a basic dietary staple that can be traced back
more than 20,000 years. The lima and pinto bean were cultivated for
the first time in the very earliest Mexican and Peruvian civilizations
more than 5,000 years ago, being popular in both the Aztec and Inca
cultures.
The
United States is by far the world leader in dry bean production. Each
year, U.S. farmers plant from 1.5 to 1.7 million acres of edible dry
beans. And while Americans are the chief consumers of these beans,
40 percent are shipped to international markets in more than 100 different
countries around the globe.
How
do beans fit into your healthy diet? Beans are often thought of as
a side dish; however, they make excellent meat-free entrees. You don't
have to be vegetarian to reap the benefits of legumes—start slowly,
eating beans instead of meat twice a week.
Before
eating legumes, there are few things to know:
Dried
Beans are not complete proteins
Beans alone are not complete proteins, but combined with a grain are
as complete as a meal. So it is important to eat beans with other
grain products.
Legumes
may cause intestinal discomfort
You can minimize this effect by changing the soaking water several
times when you prepare dried beans, or switching to canned beans.
When canned, some of the gas-producing substances are eliminated.
Be sure to rinse the beans well to wash off excess salt. Another option
is BeanoTM, which contains an enzyme that breaks down gas-producing
substances in the beans.
Eating
legumes means, drinking more fluids
As you include more beans into your meals, it's important to drink
adequate fluids and exercise regularly so that your gastrointestinal
system can handle the increased dietary fiber.
So,
which bean to choose from? There are hundreds of varieties of beans.
Try one of these:
 |
Adzuki
Beans are small, with a vivid red color, solid flavor and
texture. Originally from Asia, its name means "little bean"
in Japanese. Its red colouring - red being the most important
colour in Eastern celebrations - means that it is greatly used
in festive or special meals. |
 |
Large
Lima Bean are large and flat with a greenish-white color.
It has a buttery flavor and creamy texture. This bean is named
after Lima, Peru, and is extremely popular in the Americas,
both in its natural state and dried. |
 |
Pink
Beans have beautiful pink color and is very popular in the
countries of the Caribbean. Pink beans are of medium size (similar
to the Great Northern and the Pinto) and have a refined texture
and delicate flavor. |
 |
Green
Baby Lima Beans come from Peru and are very popular in the
Americas. The baby variety is much loved in Japan for making
desserts from bean paste known as "an." These are medium-sized
flat beans with a greenish white color, buttery flavor, and
creamy texture. |
 |
Small
Red Beans are particularly popular in the Caribbean region,
where they are normally eaten with rice. Dark red in color,
small red beans are also smoother in taste and texture than
the dark red kidney bean. |
 |
Dark
Red Kidney Beans are large and kidney-shaped with a deep
glossy red color. They have a solid flavor and texture. These
beans are produced mainly in the northern U.S.A. and owes its
popularity in America and Europe to its large size, bright color
and solid texture. |
 |
Black
Beans are sweet tasting with an almost mushroom-like flavor
and soft floury texture. These beans are medium sized, oval,
with a matt black color. They are the most popular beans in
the Costa Rica and Cuba. |
 |
Light
Red Kidney Beans have a solid texture and flavor. They are
characterized by their large, kidney-shape with a pink color.
This bean is popular in the Caribbean region as well as in Portugal
and Spain for its similarity to the canela bean. |
 |
Navy
Beans are small, white and oval with a refined texture and
delicate flavor. These are the beans used for the famous Boston
and English baked beans. Because their skin and fine texture
do not break up on cooking. These beans were named for their
part of the U.S. Navy diet during the second half of the 19th
Century. |
 |
Cranberry
Beans are known for their creamy texture with a flavor similar
to chestnuts. Cranberry beans are rounded with red specks, which
disappear on cooking. These beans are a favorite in northern
Italy and Spain. You can find them fresh in their pods in Autumn.
They also freeze well. |
 |
Black-eyed
Beans have a scented aroma, creamy texture and distinctive
flavor. These beans are characterized by their kidney shaped,
white skin with a small black eye and very fine wrinkles. Originally
from Africa, it is one of the most widely dispersed beans in
the world. Black-eyed peas are really a type of pea, which gives
it its distinctive flavor and rapid cooking potential, with
no pre-soaking needed. |
 |
Pinto
Beans are the most widely produced bean in the United States
and is one of the most popular in the Americas. It also contains
the most fiber of all beans. Characteristically known by their
medium size oval shape, with speckled reddish brown over a pale
pink base and solid texture and flavor. |
 |
Great
Northern Beans are a North American bean, which is popular
in France for making cassoulet (a white bean casserole) and
in the whole Mediterranean where many beans of a similar appearance
are cultivated. These beans have a delicate flavor, thin skin,
and are flat, kidney shaped, medium-sized white beans. |
 |
Garbanzo
Beans or chickpeas are the most widely consumed legume in
the world. Originating in the Middle East, they have a firm
texture with a flavor somewhere between chestnuts and walnuts.
Garbanzo beans are usually pale yellow in color. In India there
are red, black, and brown chickpeas. |
| |
Baby Lima |
Black |
Blackeye |
Cranberry |
| Calories |
110 |
110 |
80 |
120 |
| Carbohydrates |
21g |
20g |
36g |
22g |
| Protein |
7 |
8g |
14g |
8g |
| Dietary Fiber |
7g |
7g |
12g |
9g |
| Calcium |
2% |
2% |
10% |
4% |
| Iron |
10% |
10% |
6% |
10% |
| Fat |
0g |
0% |
0g |
0g |
| Calories From Fat |
0g |
0g |
6% |
4% |
| Sodium |
0mg |
0mg |
0mg |
0mg |
| Cholesterol |
0mg |
0mg |
0mg |
0mg |
| Sugars |
0g |
0g |
0g |
0g |
| Vitamin A |
0% |
0% |
0% |
0% |
| Vitamin C |
0% |
0% |
0% |
0% |
|
| |
Garbanzo |
Great Northern |
Large Lima |
Navy |
| Calories |
130 |
100 |
110 |
130 |
| Carbohydrates |
22g |
19g |
20g |
24g |
| Protein |
7g |
7g |
7g |
8g |
| Dietary Fiber |
6g |
6g |
7g |
6g |
| Calcium |
4% |
6% |
2% |
6% |
| Iron |
15% |
10% |
10% |
15% |
| Fat |
2g |
0g |
0g |
0.5g |
| Calories From Fat |
20 |
5 |
5 |
4 |
| Sodium |
5mg |
0mg |
0mg |
0mg |
| Cholesterol |
0mg |
0mg |
0mg |
0mg |
| Sugars |
4g |
-g |
3g |
-g |
| Vitamin A |
0% |
0% |
0% |
0% |
| Vitamin C |
2% |
2% |
0% |
2% |
|
| |
Pink |
Pinto |
Red Kidney |
Small Red |
| Calories |
130 |
120 |
110 |
120 |
| Carbohydrates |
24g |
21g |
20g |
23g |
| Protein |
8g |
8g |
8g |
7g |
| Dietary Fiber |
4g |
7g |
8g |
9g |
| Calcium |
4% |
4% |
6% |
4% |
| Iron |
10% |
10% |
15% |
10% |
| Fat |
0g |
0.5g |
0g |
0g |
| Calories From Fat |
4% |
4% |
0% |
4% |
| Sodium |
0mg |
10mg |
0mg |
5mg |
| Cholesterol |
0% |
0% |
0% |
0% |
| Sugars |
0g |
0g |
-g |
2g |
| Vitamin A |
0% |
0% |
0% |
0% |
| Vitamin C |
0% |
2% |
2$ |
4% |
|
With
so many bean varieties to choose from, you'll now need to learn how
to cook them. There are two steps to cooking beans: soaking and cooking.
Soaking beans allows the dried beans to absorb water, which begins
to dissolve the starches that cause intestinal discomfort. While beans
are soaking they are also double to tripling in their size. Cooking
the beans makes them edible and digestible.
Ready
to soak and cook some beans?
| |
| Blackeyes are a little different... |
The soaking/cooking
method is applicable for most of the beans mentioned.
However, recent experimentation has shown there is a better
way for cooking blackeyes.
Rather than soaking blackeyes, cover the beans with sufficient
water and boil for 3 to 4 minutes. Discard water and cook
in beef, chicken, or vegetable broth. If your recipe calls
for other ingredients, add them to the broth and beans
mixture just as if you were cooking with plain water.
Cooking time is about 45 minutes. Try it. Even long-term
blackeye fans might prefer this cooking method. |
|
| |
|
Note:
Lentils, split peas and black-eyed peas do not need to be soaked.
Pick through the beans, discarding any discolored or shriveled beans
or any foreign matter. Rinse well.
There
are four ways to soak beans, depending on how far in advance you plan
and how much time you have, you can decide which method of soaking
will work best for you.
Traditional
Slow Soak: In a stockpot, cover 1 pound dried beans with 10 cups
water. Cover and refrigerate 6-8 hours or overnight. Drain and rinse
the beans.
Hot
Soak: In a stockpot, bring 10 cups water to a boil. Add 1 pound
dried beans and return to a boil. Remove from the heat; cover tightly
and set aside at room temperature 2-3 hours. Drain and rinse the beans.
Quick
Soak: In a stockpot, bring 10 cups water to a boil. Add 1 pound
dried beans and return to a boil; let boil 2-3 minutes. Cover and
set aside at room temperature 1 hour. Drain and rinse the beans.
Gas-Free
Soak: In a stockpot, place 1 pound of beans in 10 or more cups
of boiling water; boil for 2-3 minutes, cover and set aside overnight.
The next day approximately 75 to 90 percent of the indigestible sugars
will have dissolved into the soaking water. Drain, and then rinse
the beans thoroughly before cooking them.
| |
| Bean
Math |
| One 15-ounce
can of beans = one and one-half cups cooked beans, drained.
One pound dry beans = six cups cooked beans, drained.
One pound dry beans = two cups dry beans.
One cup dry beans = three cups cooked beans, drained.
|
|
| |
|
- Return the
soaked, rinsed beans to the stockpot. Cover the beans with 3 times
their volume of water. Add herbs or spices (not salt), as desired.
- Bring to
a boil; reduce the heat and simmer gently, uncovered, stirring
occasionally, until tender (the time will depend on the type of
bean, but start checking after 45-60 minutes). Boiling beans will
break the skins and leave you with a mushy meal. Add more water
if the beans are not covered.
- When the
beans are tender, drain and use in recipes; or for later use,
immerse them in cold water until cool, then drain well and freeze
in 1- to 2-cup packages. One pound of dried beans will yield about
5 or 6 cups cooked beans.
| |
| Bean
Cooking Times |
| Baby Lima Beans 1 Hour |
| Blackeyes 3/4 to 1 Hour |
| Dark Red Kidneys 1 to 1-1/2 Hours |
| Garbanzos 1 to 1-1/2 Hours |
| Large Limas 3/4 to 1 Hour |
| Light Red Kidneys 1 to 1-1/2 Hours |
| Pink Beans 1 to l-1/2 Hours |
| Small Whites 1 to 1-1/2 Hours |
|
| |
|
This
is one of the quickest ways to cook beans. After you've soaked 1/2
pound of beans, place them in a 4-quart pressure cooker with 4 cups
water. Cook at 15 pounds pressure following the manufacturer's directions
for the type of legume you are cooking.
Do
not add salt or acidic ingredients, like vinegar, tomatoes or juice,
this will slow the cooking process. Instead, add these ingredients
when the beans are just tender.
Cooking
times vary with the types of beans used but also may vary with their
age.
Beans
are done when they can be easily mashed between two fingers or with
a fork. Always test a few beans in case they have not cooked evenly
Soaking,
cooking, tips, and times provided by California Dry Bean Board.
Recipes
Three
Bean Soup
Serves 12
Source: Produce for Better Health
Ingredients
1
can (28 oz) tomatoes, cut up, low sodium
3 cup water
1 tsp chili powder
1 can (15 oz) kidney beans, drained
1 can (15 oz) black eyed peas, drained
1 can (15 oz) garbanzo beans, drained
1 can (15 oz) whole kernel corn, drained
1 cup carrots, chopped
1 onion, medium, chopped
1½ tsp garlic, chopped
1 can (6 oz) tomato paste
1 Tbsp Dijon mustard
½ tsp pepper
½ tsp cumin, ground
1 tsp oregano, dried
1 tsp basil, dried
1 cup zucchini or celery, chopped
Combine
first 13 ingredients. Bring to a boil. Reduce heat and simmer, covered
for 10 minutes. Stir in vegetables and simmer, covered for 10 minutes
more.
Nutritional
analysis per serving: Calories 172, Protein 9g, Fat 1g, Calories From
Fat 7%, Cholesterol 0mg, Carbohydrates 31g, Fiber 8g, Sodium 365mg.
New Orleans Red Beans
Serves 8
Each serving equals 1/2 cup of fruit or vegetables
Source: Produce for Better Health
Ingredients
1
lb dry red beans
2 quarts water
1½ cups chopped onion
1 cup chopped celery
4 bay leaves
1 cup chopped sweet green pepper
3 Tbsp chopped garlic
3 Tbsp chopped parsley
2 tsp dried thyme, crushed
1 tsp black pepper
Pick
through beans to remove bad beans; rinse thoroughly. In a 5-quart
pot, combine beans, water, onion, celery, and bay leaves. Bring to
boiling; reduce heat. Cover and cook over low heat for about 1½ hours
or until beans are tender. Stir and mash beans against side of pan.
Add green pepper, garlic, parsley, thyme, salt, and black pepper.
Cook, uncovered, over low heat until creamy, about 30 minutes. Remove
bay leaves. Serve over hot, cooked brown rice, if desired.
Nutritional
analysis per serving: Calories 220, Protein 15g, Fat 0g, Calories
From Fat 2%, Cholesterol 0mg, Carbohydrates 41g, Fiber 16g, Sodium
39mg.
Vegetarian Black Bean Tacos with Chipotle Chile Salsa
Serves 4 (2 tacos each)
Each serving equals 3/4 cup of fruit or vegetables
Source: Frieda's, Inc./ Official 5 A Day recipe
Ingredients
Chipotle
Chili Salsa:
1½ cup diced tomatoes
½ cup chopped red or sweet onion
2 Tbsp lime juice
3 dried Chipotle chilies, reconstituted, drained and minced
2 Tbsp chopped fresh cilantro
Tacos:
11 ounces (uncooked weight) black beans
2 cloves garlic, minced
1 cup chopped zucchini or yellow summer squash
½ cup shredded low fat Monterey Jack or cheddar cheese
1 cup diced tomatoes
1½ cups shredded lettuce
8 tortillas warmed
For
tacos: place black beans in a medium saucepan with water and cover.
Stir in remaining minced Chipotle chiles and garlic. Cook beans according
to package directions; drain. Meanwhile, stir together tomatoes, zucchini
and bell pepper. Arrange warm black beans, tomato mixture, lettuce
and cheese in separate serving bowls. For each serving, take two flour
tortillas; sprinkle each with lettuce; Spoon on black beans, tomato
zucchini mixture and cheese. Top with salsa and cilantro as desired.
For
salsa: combine tomatoes, half the Chipotle chiles, onion, cilantro
and lime juice in a medium bowl; set aside to allow flavors to blend
(cover and chill if preparing more than 30 minutes ahead).
Nutritional
analysis per serving: Calories 440, Protein 24g, Fat 5g, Calories
From Fat 10%, Cholesterol 8mg, Carbohydrates 76g, Fiber 12g, Sodium
166mg.
Candied Orange Beans
6 servings
Each serving equals 3/4 cup of fruit or vegetables
Source: Produce for Better Health
Ingredients
2
Tbsp butter
¼ cup honey
1 tsp grated orange rind
4 cups cooked large lima beans, drained
Ginger,
cinnamon or nutmeg to taste. In a large skillet, melt butter; stir
in honey and orange peel. Add beans; cook and stir gently until glazed.
Serve.
Nutritional
analysis per serving: Calories 140, Protein 6g, Fat 1g, From Fat7%,
Cholesterol 5mg, Carbohydrates 26g, Fiber 5g, Sodium 40mg.
Black Beans with Corn and Tomatoes
Serves 4
Each serving equals 1 cup of fruit or vegetables
Source: National Cancer Institute
Ingredients
1
15-ounce can low-sodium, no fat added black beans
1 cup cut tomatoes, fresh or canned
1 tsp fresh parsley, chopped
½ tsp chili powder
1 cup frozen corn, thawed
1 clove garlic, pureed or roasted
1/8 tsp cayenne pepper or more to taste
Drain
and rinse beans. In a bowl, combine beans, corn, tomatoes and garlic.
Add parsley, pepper and chili powder. Combine and serve.
Nutritional
analysis per serving: Calories 111, Protein 6g, Fat 1g, Calories From
Fat 4%, Cholesterol 0mg, Carbohydrates 27g, Fiber 7g, Sodium 233mg.
