The Lovable Legume: High Fiber and Low Fat

By Hklbrries

Each season brings a different taste to my kitchen. During the winter months, even though it is still warm and sunny in South Florida, I cook with lots of beans, peas and lentils, commonly known as legumes. They are easy to prepare, readily available, inexpensive and can be stored for long periods. With the exception of soybeans, legumes are low in fat. They are a good source of fiber and are rich in B vitamins, calcium and iron.

Beans are so versatile they can be served in soups, casseroles, salads and main dishes. I have even eaten them in unusual Asian desserts and beverages.

You have a few options when it comes to buying beans. All are available dried. If you have the time to soak and cook them, dried beans are wonderful. However, if time is short, other options include canned beans or, my favorite, jarred beans. These have more flavor than canned ones and usually retain more character and texture as well.

There are also a few varieties of frozen beans, mostly pigeon peas or gandules used in Hispanic and Caribbean dishes.

When you purchase dried beans, shop where the turnover is brisk -- a busy store that sells lots of bulk beans and grains. That way you can be sure you are buying beans within a year of harvest when they are at their best. Look for beans that are shiny or glossy, not wrinkled, chipped or broken. This is a sign of age. Always keep your beans in sealed glass jars in a cool, dark place. When buying canned beans, read the labels. There are many varieties but some are packed with preservatives, monosodium glutamate (hydrolyzed vegetable protein) and salt.

When you prepare dried beans you must soak them first. All legumes contain lectin, a mild toxin that is eliminated during soaking and cooking. Soaking also helps to control the enzymes that act as irritants to our digestive tracts, a reason people associate eating beans with gas. Soaking also allows the beans to swell and soften, which reduces cooking time.

Before soaking the beans, place them in a baking pan or on a large plate and pick them over for pieces of gravel, twigs or foreign objects, which are simply part of the harvest.

There are two methods of soaking. For the quick-soak method, cover the beans with at least 3 to 4 times their volume of cold water. Bring to a boil and cook 5 minutes. Turn off the heat and let the beans stand for an hour before proceeding with your recipe.

The overnight method suggests you place the beans in a large pot or bowl. Cover them with at least 4 times their volume in cold water and allow them to soak overnight on the kitchen counter. The next day they will be plump and ready to cook.

Rinse the beans well in cold running water before you cook them, regardless of which method you use. Then cover them with fresh water, bring it to a boil and cook at a slowly rolling boil until tender. Do not salt the water, as this toughens the outer skin of the bean. You can also cook them in a pressure cooker if you have one.

To eliminate more of the irritants, which cause stomach discomfort, you should rinse the beans after boiling before incorporating them into your recipe.
And cook the beans with a small piece of kombu, a sea vegetable available in Asian grocery stores and natural food markets. I've tried it and it works to prevent gas problems. Apparently, an enzymatic reaction occurs that lessens the gas-producing chemicals in the beans.

Many people ask me if I use the liquid from canned beans. I do when I'm making soup or a liquidy dish like stew. But I drain and rinse the beans for dips, spreads and sauteed dishes.

3/4 cup dried beans is the equivalent of a 16- to 19-ounce can of beans.

Ingredients

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Details

Adapted from articles.sun-sentinel.com

Preparation

Step 1

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