Winter Super Foods: Dried Beans: Varieties
WebMD Public Information from the Department of Health and Human Services
WebMD Weight Loss Clinic
From the royal tombs of ancient
The
Dried beans or legumes are an inexpensive and healthy way to include into your 5 A Day diet. A serving (1/3 cup of cooked beans) contains around 80 calories, no cholesterol, lots of complex carbohydrates, and little fat. In addition, beans are a good source of B vitamins, potassium, and fiber, which promotes digestive health and relieves constipation. Eating beans may help prevent colon cancer, and reduce blood cholesterol (a leading cause of heart disease).
How do beans fit into your 5 A Day? 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 grain products like
these dishes that already contain these combinations. For example beans and
rice, a bean burrito, split pea soup and corn bread, and a peanut butter
sandwich.
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.
Varieties
So, which bean to choose from? There are hundreds of
varieties of beans. Try one of these:
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Adzuki Beans are small, with a vivid red
color, solid flavor and texture. Originally from |
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Large Lima Beans are large and flat with
a greenish-white color. It has a buttery flavor and creamy texture. This bean
is named after |
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Pink Beans have beautiful pink color and
is very popular in the countries of the |
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Green Baby Lima Beans come from |
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Small Red Beans are particularly popular
in the |
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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 |
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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 |
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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 |
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Navy Beans are small, white and oval with
a refined texture and delicate flavor. These are the beans used for the
famous |
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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 |
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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 |
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Pinto Beans are the most widely produced
bean in the |
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Great Northern Beans are a North American
bean, which is popular in |
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Garbanzo Beans or chickpeas are the most
widely consumed legume in the world. Originating in the |
THREE BEAN SOUP
Source: Produce for Better Health
Our Advice: Journal as 1 cup starchy food or legumes without fat.
1 can (28 oz) tomatoes, cut up, low sodium
3 cups water
1 teaspoon 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
1 1/2 teaspoon garlic, chopped
1 can (6 oz) tomato paste
1 tablespoon Dijon mustard
1/2 teaspoon pepper
1/2 teaspoon cumin, ground
1 teaspoon oregano, dried
1 teaspoon basil, dried
1 cup zucchini or celery, chopped
- Combine first 13 ingredients
- Reduce heat and simmer, covered for 10 minutes
- Stir in vegetables and simmer, covered, for 10 minutes more.
Yield: 12 servings
Nutritional analysis per serving: Calories 261, Fat 1 g, Calories from Fat 2%, Cholesterol 0 mg, Fiber 10 g, Sodium 438 mg, Protein 14 g.
Source: Produce for Better Health
Our Advice: Journal as 3/4 cup starchy food or legumes without added fat.
1 lb dry red beans
2 quarts water
1 1/2 cups chopped onion
1 cup chopped celery
4 bay leaves
1 cup chopped sweet green pepper
3 tablespoons chopped garlic
3 tablespoons chopped parsley
2 teaspoons dried thyme, crushed
1 teaspoon salt
1 teaspoon 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 1 1/2 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 (not included in nutritional analysis).
Yield: 8 servings
Nutritional analysis per serving: Calories 160, Fat 1 g, Calories from Fat 5%, Cholesterol 0 mg, Fiber 11 g, Sodium 1023 mg, Protein 8 g.
VEGETARIAN BLACK BEAN TACOS WITH CHIPOTLE
Source: Frieda's, Inc./ Official 5 A Day recipe
Our advice: Journal as 3/4 cup starchy food or legumes with 1 teaspoon fat + 1 serving bread
Chipotle Chili Salsa:
1 1/2 cup diced tomatoes
1/2 cup chopped red or sweet onion
2 tablespoons lime juice
3 dried Chipotle chilies, reconstituted, drained and minced
2 tablespoons chopped fresh cilantro
Tacos:
11 ounces (uncooked weight) black beans
2 cloves garlic, minced
1 cup chopped zucchini or yellow summer squash
1/2 cup shredded low-fat Monterey Jack or cheddar cheese
1 cup diced tomatoes
1 1/2 cups shredded lettuce
8 tortillas, warmed
Preparation 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 one flour tortilla; sprinkle each with lettuce; Spoon on black beans, tomato zucchini mixture and cheese. Top with salsa and cilantro as desired.
Preparation 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).
Yield: 8 servings (1 taco each)
Nutritional analysis per serving: Calories 281, Fat 3.5 g, Calories from Fat 11%, Cholesterol 11 mg, Fiber 9 g, Sodium 152 mg, Protein 14.5 g.
EASY THREE-BEAN SALAD
Source: Produce for Better Health/Sunkist Growers
Our Advice: Journal as 1/2 cup starchy foods or legumes without fat and 2 servings vegetables.
1 can (16 oz) low-sodium cut green beans, drained
1 can (about 15 oz) low-sodium red kidney beans, drained
1 can (about 16 oz) low-sodium garbanzo beans, drained
1 onion (small), sliced and separated into rings
Salad greens
Grated peel of 1/2 lemon
1/4 cup fresh squeezed lemon juice
2 tablespoons water
2/3 cup fat-free Italian salad dressing
- In a jar with a lid, combine the lemon peel, lemon juice, and water with the dressing mix; shake well.
- Add oil and shake well again.
- In a large bowl, combine the beans and onion; pour dressing over and mix well.
- Cover and chill. Serve on salad greens.
Yield: 6 servings
Nutritional analysis per serving: Calories 194, Fat 1g, Calories from Fat 5%, Cholesterol 0mg, Fiber 10g, Sodium 1036mg, Protein 9g.
CANDIED
Source: Produce for Better Health
Our Advice: Journal as 1/2 cup starchy foods or legumes with 1 teaspoon fat.
2 tablespoons butter
1/4 cup honey
1 teaspoon grated orange rind
4 cups lima beans (large, cooked), 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.
- Flavor with spices.
Yield: 6 servings
Nutritional analysis per serving: Calories 150, Fat 3 g, Calories from Fat 15%, Cholesterol 2 mg, Fiber 4 g, Sodium 30 mg, Protein 5 g.
BLACK BEANS WITH CORN AND TOMATOES
Source: National Cancer Institute
Our Advice: Journal as 1 cup starchy foods or legumes without added fat.
1 15-ounce can low-sodium, no fat added black beans
1 cup cut tomatoes, fresh or canned
1 teaspoon fresh parsley, chopped
1/2 teaspoon chili powder
1 cup frozen corn, thawed
1 clove garlic, pureed or roasted
1/8 teaspoon 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.
Yield: 4 servings
Nutritional analysis per serving: Calories 260, Fat 2g, Calories from Fat 7%, Cholesterol 0mg, Fiber 8g, Sodium 430mg, Protein 10g.
TOMATO AND BEAN BURRITOS
Source: Unknown
Our Advice: Journal as 1 cup starchy foods or legumes with 2 teaspoons fat + 1 serving bread or 1 frozen dinner, regular
3 tomatoes (large), approx. 2 1/2 lbs
1 tablespoon vegetable oil
1/2 cup onion, chopped
1 teaspoon garlic, minced
1-2 tablespoons chili powder
1 teaspoon ground cumin
1 1/4 cups cooked red kidney beans or 1 (10 1/2 oz) can red kidney beans,
drained and rinsed
2 tablespoons cilantro or parsley, chopped
8 6-inch flour tortillas, warmed
- Use tomatoes held at room temperature until fully ripe. Core tomatoes; coarsely chop (makes about 4 cups); set aside.
- In a medium saucepan heat oil until hot.
- Add onion and garlic; cook and stir until softened, 3 to 4 minutes.
- Add chili powder and cumin; cook and stir for 1 minute.
- Add kidney beans, 1/4 cup water, and reserved tomatoes; bring to a boil; reduce heat and simmer, uncovered, until mixture is thickened, about 20 minutes.
- Stir in cilantro; remove from heat.
- To serve: Spoon about 1/3 cup bean mixture in the center of each tortilla; roll up tortilla. Repeat with remaining tortillas.
Yield: 4 servings
Nutritional analysis per serving: Calories 372, Fat 9g, Calories from Fat 21%, Cholesterol 0mg, Fiber 11g, Sodium 620mg, Protein 12g.
We all know we are supposed to eat more beans,
don't we? But weeks go by and maybe we haven't even eaten one serving. Well,
let's make eating more beans
one of our nutritional goals for 2007.
The general recommendation is to eat beans
several times a week to possibly take the place of red meat (which will
lower our intake of saturated fat and cholesterol) and also to serve as a
source of folic acid (lentils, pinto beans), fiber and assorted phytochemicals (soybeans and soybean products are included
in this group).
Here are a few Bean Tips to get you started:
*Canned beans save the day!
If you are going to add beans to your meals or recipes, why not used canned!
Open a can, rinse and go. Kidney beans and black beans seem to fair the best in
most recipes. If you don't use canned, then you will probably be stuck soaking
the beans in water overnight and then boiling until tender. See what I mean
about canned beans?
* Better beans for gas
If beans bother your digestive system, try canned
beans. Rinse them well in a colander (this will help remove any substance in
the bean water that might encourage gas production.) You can also try the
over-the-counter product, Beano. Beano
contains an enzyme supplement that breaks down gas-producing substances in the
beans.
* Boost your salad with beans
It's pretty easy to open up a can of kidney or black beans, rinse them and then
spoon then onto your green salad. They add texture and color to your green
salad.
* Soup can be super with beans
Drained canned beans or frozen and fresh beans can be easily stirred into some
canned or homemade soup you are heating on the stove.
* Frozen beans can work too because you are only taking the amount you need and
putting the rest of the bag back in the refrigerator. My favorite frozen item
is edamame (shelled). One of my daughter's favorite quick
snacks is microwaved shelled edamame.
You can add 1/2 of a teaspoon of less fat margarine or a light drizzle of olive
oil to the bowl of hot, microwaved edamame. Then add a sprinkling of freshly ground black
pepper.
More than just a meat substitute, beans are so nutritious that the latest dietary guidelines recommend we triple our current intake from 1 to 3 cups per week. What makes beans so good for us? Here's what the experts have to say:
Chronic conditions such as cancer, diabetes, and heart disease all have
something in common. Being overweight increases your chances of developing them
and makes your prognosis worse if you do, says Mark Brick, PhD -- which means
that trimming your waistline does more for you than make your pants look
better. Brick, a professor in the department of soil and crop sciences at
Beans are comparable to meat when it comes to calories, says Dawn Jackson Blatner, RD, a registered dietitian at
Our diets tend to be seriously skimpy when it comes to fiber (the average American consumes just 15 grams daily), to the detriment of both our hearts and our waistlines. One cup of cooked beans (or two-thirds of a can) provides about 12 grams of fiber -- nearly half the recommended daily dose of 21 to 25 grams per day for adult women (30 to 38 grams for adult men). Meat, on the other hand, contains no fiber at all.
This difference in fiber content means that meat is digested fairly quickly, Brick says, whereas beans are digested slowly, keeping you satisfied longer. Plus, beans are low in sugar, which prevents insulin in the bloodstream from spiking and causing hunger. When you substitute beans for meat in your diet, you get the added bonus of a decrease in saturated fat, says Blatner.
Still not convinced? In a recent study, bean eaters weighed, on average, 7 pounds less and had slimmer waists than their bean-avoiding counterparts -- yet they consumed 199 calories more per day if they were adults and an incredible 335 calories more if they were teenagers.
Beans have something else that meat lacks, Blatner says: phytochemicals, compounds found only in plants (phyto is Greek for "plant"). Beans are high in antioxidants, a class of phytochemicals that incapacitate cell-damaging free radicals in the body, says Brick. (Free radicals have been implicated in everything from cancer and aging to neurodegenerative diseases like Parkinson's and Alzheimer's.)
In a U.S. Department of Agriculture study, researchers measured the antioxidant capacities of more than 100 common foods. Three types of beans made the top four: small red beans, red kidney beans, and pinto beans. And three others -- black beans, navy beans, and black-eyed peas -- achieved top-40 status.
The bottom line? Beans are pretty much the perfect food, Brick says.
A Flavor-Packed Bean Recipe
Tuscan Vegetable Soup
Makes 12 small bowls of soup (or 6 large bowls)
1 tablespoon olive oil
1 1/2 cups finely chopped onion (about 1 large)
1 1/2 teaspoon dried thyme or 2 tablespoons chopped fresh thyme
3 teaspoons minced garlic
4 cups coarsely chopped green cabbage
14.5-ounce can Italian-style stewed tomatoes
2 cups sliced celery
2 cups diced (1/2-inch pieces) carrots or baby carrots
8 cups low-sodium chicken broth (vegetable broth can be substituted)
3 cups diced (1/2-inch pieces) potato
1/2 cup chopped fresh basil
3 cups zucchini, sliced into half-moons (cut zucchini in half, then cut into slices)
15-ounce can red kidney beans (white kidney beans can be substituted), rinsed and drained
Garnish: Shredded Parmesan cheese (about a tablespoon per serving)
1. Heat olive oil in large, nonstick saucepan over medium heat. Add the onion,
thyme, and garlic and sauté about 3-5 minutes.
2. Stir in the cabbage, the canned, stewed tomatoes (including liquid), celery,
and carrots, and sauté 8-10 minutes. Stir in the chicken broth, potatoes, fresh
basil, zucchini, and kidney beans and bring to a boil. Reduce heat to a simmer,
cover saucepan, and let simmer about an hour.
3. Spoon into soup bowls and top each serving with a tablespoon of Parmesan
cheese.
Nutritional Information:
Per serving without Parmesan cheese (if 12 per recipe): 138 calories, 7 g
protein, 24 g carbohydrate, 3 g fat (0.9 g saturated fat), 3 mg cholesterol, 7
g fiber, 113 mg sodium. Calories from fat: 17%.
Per serving with Parmesan cheese (if 12 per recipe): 168 calories, 10 g
protein, 24 g carbohydrate, 5 g fat (2.4 g saturated fat), 11 mg cholesterol, 7
g fiber, 241 mg sodium. Calories from fat: 25%.
Preparation
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?
Soaking Beans
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.
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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. |
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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. |
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Bean Cooking Times
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Cooking Beans
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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. |
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2. |
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. |
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3. |
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. |
Pressure Cooking
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.
Bean Cooking Tips
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.
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Make Beans Part of Your 5 A Day Plan |
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Sprinkle cumin onto beans while cooking and serve with rice and a salad for a quick complete meal. |
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Be sure to serve beans with vitamin C rich vegetables to help iron from the beans be better absorbed. |
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Don't limit beans to just entrée dishes or soups, use them for dips, salads, and dessert! |
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Substitute beans for a meatless meal 1 to 2 times a week. |
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Besides being delicious and accepting of just about any flavoring, virtually all types of beans are nutrient powerhouses—rich in protein, folic acid, magnesium and protective phytochemicals. (Choose darker-colored beans, and you’ll benefit even more; recent research confirms that black, red and brown beans are richest in heart-healthy, cancer-protective antioxidants.) Most beans are high in both soluble and insoluble fiber, and the carbohydrates they contain are slowly digested, with a gentler effect on blood-sugar levels. That makes beans especially filling and satisfying, even though they’re fairly low in calories—about 100 to 125 calories per half-cup serving. Hearty, protein-packed and toothsome, beans closely match meat’s nutrition and flavor profile, without the accompanying dose of saturated fat.
Equivalents
A pound of dried beans (about 2 cups) will yield 5 to 6 cups cooked beans.
One 19-ounce can yields about 2 cups cooked beans; a 15-ounce can, about 1 1⁄2 cups.
Soaking
Our preferred method for cooking most types of dried beans is to soak them first, to shorten their cooking time. (Lentils and split peas do not need to be soaked, as they cook quickly.) For the best results, use the overnight soaking method; if you’re in a hurry and don’t mind risking a few burst bean skins, use the quick-soak method.
Overnight Soak: Rinse and pick over the beans, then place them in a large bowl with enough cold water to cover them by 2 inches. Let the beans soak for at least 8 hours or overnight. (For longer soaking, or in warm weather, place the bowl of beans in the refrigerator.) Drain.
Quick Soak: Rinse and pick over the beans, then place them in a large pot with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat and let stand, covered, for 1 hour; drain.
Cooking
Conventional Method: Place the drained, soaked beans in a large pot and add enough cold water to cover them by 2 inches (about 2 quarts of water for 1 pound of beans). Bring to a boil, skimming off any debris that rises to the surface. Reduce the heat to low and simmer gently, stirring occasionally, until the beans are tender, 1 to 2 hours (cooking time will vary with the type and age of the bean). Wait until the end of the cooking time to add salt or acidic ingredients, such as tomatoes, vinegar or molasses; these ingredients prevent the beans from softening.
Slow-Cooker Method: Place the drained, soaked beans in a slow cooker and pour in 5 cups boiling water. Cover and cook on high until tender, 2 to 3 1⁄2 hours. Add salt, if using, and cook 15 minutes more.
Dried beans or legumes are an inexpensive and healthy way to include into your 5 A Day diet. A serving (1/3 cup of cooked beans) contains around 80 calories, no cholesterol, lots of complex carbohydrates, and little fat. In addition, beans are a good source of B vitamins, potassium, and fiber, which promotes digestive health and relieves constipation. Eating beans may help prevent colon cancer, and reduce blood cholesterol (a leading cause of heart disease).
How do beans fit into your 5 A Day? 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.
Nutrient Profile for Cooked Dry Beans
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1 Cup |
Baby |
Black |
Blackeye |
Cranberry |
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Calories |
230 |
228 |
200 |
240 |
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Carbohydrates |
42g |
40g |
36g |
44g |
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Protein |
14g |
16g |
14g |
16g |
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Dietary Fiber |
12g |
8g |
12g |
10g |
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Folate |
274mcg |
256mcg |
358mcg |
366mcg |
|
Calcium |
52mg |
48mg |
42mg |
90mg |
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Iron |
4mg |
4mg |
4mg |
4mg |
|
Fat |
1g |
1g |
1g |
1g |
|
% Calories From Fat |
6% |
8% |
10% |
6% |
|
Sodium |
6mg |
1mg |
6mg |
1mg |
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1 Cup |
Garbanzo |
Great Northern |
Large |
Navy |
|
Calories |
270 |
210 |
218 |
260 |
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Carbohydrates |
46g |
38g |
40g |
48g |
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Protein |
14g |
14g |
14g |
16g |
|
Dietary Fiber |
6g |
10g |
12g |
10g |
|
Folate |
282mcg |
182mcg |
156mcg |
256mcg |
|
Calcium |
80mg |
122mg |
32mg |
128mg |
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Iron |
4mg |
4mg |
4mg |
4mg |
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Fat |
4g |
1g |
1g |
1g |
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% Calories From Fat |
28% |
6% |
6% |
8% |
|
Sodium |
10mg |
4mg |
4mg |
2mg |
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1
Cup |
Pink |
Pinto |
Red
Kidney |
Small
Red |
|
Calories |
252 |
236 |
218 |
226 |
|
Carbohydrates |
48g |
44g |
38g |
40g |
|
Protein |
16g |
14g |
16g |
16g |
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Dietary Fiber |
8g |
12g |
8g |
8g |
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Folate |
284mcg |
294mcg |
130mcg |
230mcg |
|
Calcium |
88mg |
82mg |
78mg |
50mg |
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Iron |
4mg |
4mg |
4mg |
6mg |
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Fat |
1g |
1g |
1g |
1g |
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% Calories From Fat |
6% |
6% |
2% |
6% |
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Sodium |
4mg |
4mg |
8mg |
4mg |
Chart courtesy or American Dry Bean Board
From the Centers for Disease Control and Prevention (CDC), Updated 2005.
Bean Cuisine-Bean Flour!
Recent reports on radio, television, and in newspapers and magazines across the country report scientific evidence that we as a nation are consuming too many refined foods, too much fat, too much meat, too little fiber, too few fruits and vegetables, and too few grains. In addition, hydrogenated and partially hydrogenated fats should be eliminated from our diets. The problem is most of the products in the grocery store, except for the fresh produce department and the grains and beans aisle are also eliminated. It also seems to eliminate anything quick to prepare and everything that tastes good!
Not so! There are many great-tasting, easy, and quick-to-prepare natural foods to fill the gaps left when we eliminate not-so-good-for-you foods. Legumes (dry beans, peas, and lentils) are nutritious, high in fiber and protein, and low in fat and salt. Now you may eat more delicious meals without counting calories and fat grams. Legumes can be added to hundreds of foods to enhance texture and nutrition. Serving beans with grains, eggs, or cheese makes a "complete" protein.
Bean Flour
Bean flour is one great way to put your beans or other legumes to use. Bean flour can be added to any recipe calling for wheat flour. Replace up to 1/4 of the total amount of wheat flour with bean flour. Super nutrition can be added to any commercial dry mix (cakes, cookies, muffins, breads) by adding a few tablespoons of bean flour to the dry ingredients, then adding extra liquid as necessary. Combining bean and wheat flours also helps form a complete protein for those cutting out or down on meat. The best part is that no one will ever know they’re eating beans!
By adding bean flour to thicken gravies and sauces, you increase the nutrition and make your dishes virtually fat-free. Bean flour of any kind also makes an excellent "instant" creamy soup base. No more soaking, boiling, mashing, and blending those beans to make thick, creamy, rich-tasting soups. Simply grind some dry beans, add water, and cook for 3 minutes. Add your own pasta, vegetables, or other beans for a quick, healthy, homemade soup. These 3-minute soups can be made in the microwave or on the stove top. See the recipe section of this web site for more recipes that use beans.
Grinding Tips
To grind beans, first sort them and check for dirty beans or rock pieces.
Place the mill
in a kitchen sink and fill hopper with beans. Cover with kitchen towels to
reduce bean dust, and leave a hole to stir beans as they go into the milling
chamber. Small seeds like peas and lentils will not need to be stirred. Large
beans like
Store flours in resealable plastic bags or other food storage containers and refrigerate or freeze if possible. Flours last about six months at room temperature. After that time, a bitter aftertaste may start to develop. Old beans which have been stored too long (usually over 10 years) will taste bitter whether they have been cooked whole or ground to a flour and made into soup.
Traditional Use of Beans
When cooking with beans, it is helpful, although not necessary, to soak and cook dry beans beforehand. There are two ways of doing this--the long soak method and the quick soak method. Before cooking or soaking beans, you should wash and sort the beans. Remove any rocks or dirt, and damaged beans, then rinse the beans in cold water.
Note: Lentils and split peas do not need to be soaked.
When using the long soak method, place the beans in a container and cover with approximately 4 times as much room temperature water as beans. Keep beans covered and let them soak 8 to 12 hours. Discard soak water and cook.
To prepare beans using the quick soak method, place beans in a large pot, cover with water, and bring to a boil. Let the beans boil for 2-3 minutes, remove from heat and let stand at least 1 hour. Discard the soak water and cook.
The longer the beans are soaked, the more sugar will be dissolved and the beans become easier to digest. To cook the beans, refill a pan with fresh water, enough to cover the beans, and add 1-2 teaspoons vegetable oil and 2 teaspoons salt (optional). Simmer beans slightly uncovered, until tender. Add to your favorite recipe.
Cooking beans without soaking takes a longer amount of time. When cooking unsoaked beans use twice as much water and bring to a boil, add beans, then cover and simmer for 2 to 3 hours until beans are tender. Watch carefully and add water as needed.
Cooking time will depend on how tender you would like the beans. A bean that has been cooked, but is still firm is great for salads, while a bean that has been cooked longer until soft can be easily mashed. Taste test often to achieve desired tenderness. High altitudes will require a longer time to cook the beans.
Foods that are acidic (such as tomatoes) should be added last when using dry beans in a recipe. The acid slows the softening of beans and prolongs cooking time.
Bean Equivalents
1 lb dry beans = 2 cups
1 cup dry beans = 3 cups cooked
1 lb dry beans = 6 cups cooked
Betsey, bean flours are simply beans (or peas or lentils)
ground to a flour, just like wheat flour. Soy flour
has been around for AGES, and are traditionally used
in breads and baked goods. Bean, pea and lentil flours will thicken broth or
milk just as wheat flour or cornstarch will.
The purpose of grinding beans to a flour is to speed
the cooking time. Now, I don't know about you or your readers, Betsey, but my
busy schedule doesn't permit me to plan far enough in advance to soak beans the
night before I want to use them, and then be on hand in the kitchen while they
cook for several hours. Wouldn't we all rather spend 3 minutes making a
nutritious, low-fat cream soup, sauce or gravy? The possibilities are endless!
Refried beans cook in only 5 minutes and require only pinto or black bean
flour, seasonings, and water! Just think, no more
soaking, boiling, mashing and blending those beans to make thick, creamy,
rich-tasting soups, dips, fat-free sauces and gravies.
Everyone seems to love
You can grind your own beans, peas or lentils at home, using instructions below, or purchase flours from your local health store or
food coop, or order directly from Bob's Red Mill,
3-MINUTE ÒCREAM OF CHICKENÓ SOUP
3 c. boiling water
1 T. chicken bouillon or soup base
1/2 c. fine white bean flour
1 c. diced chicken pieces (opt.)
In a saucepan over medium heat, whisk bean flour into boiling water and
flavoring. Stir and cook 3 minutes. Blend 1 minute for a
ÒsouperÓ creamy texture. Add chicken, if used. Serves 2-3. (For vegetarians, use vegetable bouillon, or ÒchickenÓ flavored soup mix in place of chicken bouillon.)
This soup can be used as a gravy that not only tastes
good, but is good for you because it is fat free! For those who use milk, you
can use one-half milk or add about 1/4 cup evaporated milk to cooked soup.
Non-dairy creamer may also be added (about 1/4 cup). Great
for gravy or cream sauce.
This soup is also excellent with pasta and/or up to 1 1/2 cups cooked potatoes,
carrots, onion, celery, etc. Use 1 cup more water (4 cups total) and cook
veggies until tender, then whisk in bean flour and cook 2 minutes after soup
thickens.
Also great with a little curry powder and served as a gravy
over brown rice.
****Grinding Tips
I like to use a K-Tec Kitchen Mill to grind my beans, since it is the only mill
guaranteed (in writing) to grind all types of beans.
Sort beans, checking for dirty beans or rock pieces.
Place mill in kitchen sink and fill hopper with beans. Cover with kitchen
towels (to reduce "bean dust"), leaving a hole to stir beans as they
go into the milling chamber. Small seeds like peas and lentils will not need to
be stirred. Large beans like
Store flours in zip-loc bags or other containers and refrigerate or freeze if
possible. Flours last about 6 months at room temperature. After that time, they
start to develop a bitter aftertaste.
Old beans which have been stored too long (usually over 5 years) will taste
bitter whether they have been cooked whole or ground to a flour and made into
soup. For additional recipes, like Potato Bean Soup, Clam Chowder, Clam 'n Bean
Soup, and many more, including nearly 400 recipes to use beans for fast
breakfasts, lunches, dinners, snacks and even desserts, order your copy of
COUNTRY BEANS by Rita Bingham. $14.95 + $3.50 shipping and
handling. This cookbook is GUARANTEED to save you time and money! Call
Natural Meals In Minutes on our Toll Free order line
888-232-6706.
Bean flours are a great way to make what you cook and bake more nutritious. Flour can be added to breads, casseroles and even desserts without the soaking, boiling and waiting you think you need with beans. Bean flours can be added in small quantities to any baked goods without a change in flavor or texture. With the addition of bean flour it will make your breads a complete source of protein.
3-MINUTE CREAM OF CHICKEN SOUP
6 cups boiling water
1 cup white bean flour
2 tablespoons chicken or vegetable soup base
1 cup diced chicken pieces (optional)
In medium saucepan over medium heat, whisk bean flour into boiling water and add base. Stir and cook 3 minutes. Blend for 1-2 minutes. Add chicken if desired. Serves 3-4
MUFFINS
3 cups white wheat flour
1 ½ cups rolled oats
2 teaspoons baking powder
1 teaspoon salt
4 eggs
1 cup skim milk
4 tablespoon oil
1 cup honey
1 cup applesauce
1 cup Pureed white beans or 1 cup white bean flour and 2 tablespoons applesauce
Stir until moist. Spray muffin pans with oil and fill 2/3 full. Bake for 15-20 minutes at 375° . Makes 2 dozen muffins.
MEXICAN BEAN BAKE
2 cups boiling water
½ cup green chile salsa
½ cup pinto bean flour
1 tablespoon beef, ham or vegetable soup base
½ large onion grated
6 corn tortillas cut in fourths
2 cups cooked rice
1 ½ cups grated jack cheese (optional)
Whisk bean flour into water. Add salsa, onion and base; bring back to a boil. Cook 3 minutes over medium heat. In 1 quart baking dish layer rice, ½ tortillas and ½ salsa mixture. Top with tortillas and salsa mixture and cheese. Bake at 350° until cheese bubbles, about 10-15 minutes. Cover if you omit cheese. Servers 4-6.
Blendtec Mixer Bean Flour Bread
GF White Bean Bread (BREADMAKER RECIPE)
- 1/27/2006
|
· Dry Ingredients: |
|
· 3 Cups GF Flour Mix (See Below) |
|
· 2 Tbsp. Skim Milk Powder |
|
· 1 Tbsp. Sugar |
|
· 2 1/2 Tsp. Xanthan Gum |
|
· 1 Tsp. Unflavored Gelatin |
|
· 1 Tsp. Salt |
|
· 2 1/4 Tsp. Instant Yeast |
|
· Wet Ingredients: |
|
· 1 1/3 Cup Water |
|
· 1 Large Egg |
|
· 2 Tbsp. Vegetable Oil |
|
· 1 Tsp. Vinegar |
|
· 1 Tbsp. Molasses |
Directions: Place the wet ingredients into the baking pan of
the bread maker. Place the dry ingredients in the pan, leaving the yeast for
last. Select the Quick/or Rapid program. Press start. With rubber spatula,
scrape any dry ingredients from the sides of the pan, without touching the
kneading blade, until dry ingredients are wet. This facilitates the mixing and
must be done during the first minutes the machine is on. Close the lid during
the baking cycle. Once the machine beeps and the "complete" light is
on, press the reset button. With oven mitts, grasp the handle and remove the
pan. Turn pan upside down and shake gently to loosen bread. Place top side down
on wire rack to cool. Slice the bread and keep refrigerated.
Variations: Flax seed may be added to enhance the nutritional value of the
bread. 1 1/2 to 2 Tbsp. is recommended. If desired, part of the water can be
replaced with egg white(s).
GF Flour Mix:
1 Part White Rice Flour
1 Part Corn Starch
1 Part Tapioca Flour
1/2 Part White Bean Flour