Beans

by Jennifer E. O'Brien

When you were a child, beans were likely described as either a “musical fruit” or “good for your heart” — the punchline, of course, being that they caused gas. While beans have received a bad rap for this (and even inspired the production of Beano!), they are a significant source of fiber and very versatile. Available in varieties such as soy, garbanzo, kidney and black, beans are an excellent and affordable alternative to meat, chicken or fish.

Nutritional Information

According to Heather Bell MS RD LD, the “Dietary Reference Intake” for fiber is 38 grams and 25 grams per day for men and women age 19–50, respectively, and 30 grams and 21 grams per day for men and women over 50, respectively. Since the average American gets by on only 14 grams of fiber a day, beans are a quick and delicious way to meet your body’s needs. The fiber provided by beans helps to lower blood cholesterol and the phytochemicals seem to have anti-cancer effects, explains Karen Collins, nutrition advisor to the American Institute for Cancer Research. As people cut back on meat consumption, beans can help to provide high levels of nutrients like iron, zinc and several B vitamins.

Preparation

Here are tips and suggestions, provided by Collins, for preparing dried beans:

1. One cup of dried beans, peas or lentils expands to 2–2½ cups after cooking.

2. Dried beans can be washed and placed in 4 parts water, covered and let to stand 8 hours.

3. For a quicker method, bring water and beans to a boil and cook for 2 minutes. Then cover, remove from heat and let stand one hour.

4. After pre-soaking by either method, be sure to drain off the soaking water to remove the carbohydrates that can otherwise lead to flatulence (gas). Boil gently for 1½–2 hours or try a pressure cooker, following manufacturer’s directions, for beans that can be cooked in minutes after they’ve been soaked.

Nate’s Red Bean and Vegetarian Bacon Soup

1 cup pinto beans
3 cups water
olive oil
1 onion, large
4 carrots, large
1 celery stalk, leaves removed
2 parsnips, chopped
1 portabella mushroom
6 garlic cloves
2 quarts water
¼ tsp turmeric
2 bay leaves
1 tsp salt
1 bunch fresh parsley
1 lb. spinach
1 bunch asparagus bottoms
1 onion, diced
2 garlic cloves, finely chopped.
1 carrot, large, diced small
2 TBS Cajun spice blend
½ cup rice
¼ cup sherry
1 package Fakin’ Bacon salt and pepper

1. In a medium-size pot, bring the beans and water to a boil, then reduce the heat and simmer, partially covered until the beans are tender — about two hours.

2. Arrange the onions, carrots, celery, parsnips, mushroom and garlic in a roasting pan coated lightly with olive oil. Drizzle with some more olive oil and roast in a 500° preheated oven for eight minutes. Then, add the vegetables to a large soup pot with the water, turmeric and bay leaves. Bring to a boil. Add the salt and simmer for 20 minutes.

3. Add the parsley, spinach and asparagus. Simmer for about 4 minutes. Drain the pot through a colander. (You could discard the vegetables, but I recommend that you discard just the asparagus and the bay leaves. The rest of it is quite a delicious snack served warm with ajust a touch of Bragg’s Liquid Aminos or some tamari.)

4. Add the one onion, two cloves garlic, diced carrot and Cajun seasoning to the liquid and bring the liquid back to a boil. Simmer For 5 minutes before adding the cooked pinto beans, rice and sherry. Simmer for about 10 more minutes.

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