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Do You know Beans
Legumes are nutritional powerhouses. One cup contains 200 to 250 calories, 14 to 20 grams of protein, an impressive 6 to 8 grams of fiber and less than 2 grams of fat, along with a cadre of vitamins (B vitamins in particular) and minerals (namely iron, calcium, potassium and phosphorus). If you are among the uninitiated, here's a guide that should demystify beans forever. If you're a bean afi cionado, take a look for new information and tips. CANNED BEANS If time was the issue, I'd rather reach for canned beans than forgo the pleasure of cooking with them. The essential difference between them and those you cook yourself is the sodium content, which can be pretty darn high. Drain and rinse the canned beans well before using them, and go easy on adding extra salt to dishes you prepare with them. If you want a high-quality alternative, try the organic cooked beans available in natural food stores. BUYING AND STORING Legumes are hardy and less susceptible to rancidity and pests than grains. Look for uniform size, rich color and a plump, smooth appearance. Make sure to buy beans from a source that has a good turnover rate. After cooking, beans will last up to a week in the refrigerator, or they can be frozen for up to six months. Stored in well-sealed jars in a dry place, dried beans can last up to a year. It's best, however, to use them within two or three months of buying; after that, they take more time to cook, taste less fresh and have a mealy texture. COOKING BEANS Preparation time for cooking beans is actually quite minimal, although the beans themselves can take their time cooking. It's worthwhile cooking your own if you need a large quantity, say for black bean soup or red beans and rice. You can also control the amount of salt and seasonings that go in. There are several ways to cook beans: conventional soaking and cooking, pressure cooking, slow cooking and oven cooking. Cooking time is determined by several factors, including simmering temperature, soaking time, the size and age of the beans, even the altitude at which you live. Every cup of dry beans yields about 2 1/2 cups of cooked beans. Conventional Soak-and-Cook Method: 1. Rinse and sort the beans, picking out the discolored or shriveled ones. Combine them in a large pot with three to four times their volume of water. Cover and soak overnight. During warm months, let beans soak in the refrigerator to prevent spoilage. Or, cut soaking time by using the quick-soak method: Bring water and beans to a boil, turn off heat, and let stand, covered, for an hour or so. (Note: some legumes like lentils, mung beans and split peas don't require soaking) 2. If you have problems digesting beans, replace soaking water with fresh water before cooking. In either case, the water should be double the volume of the beans. You can add spices at this point, but do not add salt before cooking; salt hardens the skins and lengthens cooking time. 3. Bring the beans to a boil; then lower the heat until beans are gently simmering. Leave the cover slightly ajar to prevent foaming over. Cooking the beans slowly and thoroughly develops flavor, prevents the skins from bursting and assures better digestibility. Beans are done when they mash easily between thumb and forefinger. Pressure-Cooker Method: Pressure cooking greatly reduces cooking time and is not the treacherous cooking method that some people fear. You'll do fine if you follow the manufacturer's instructions and make sure the vents on the cooker aren't clogged by foam. The risk of foaming is greatly reduced if you fill the pressure cooker no more than one third full with water and beans, and add a tablespoon of oil. Certain legumes, split peas, lima beans, fava beans and soybeans are not recommended for pressure cooking because they foam excessively. Vegetarian cookbooks by Lorna Sass deal extensively with pressure cooking. 1. Soak the beans using either the conventional or the quick-soak method described under Conventional Soak-and-Cook Method above. 2. Secure the cover on the pot and set the pressure regulator on the vent pipe. Bring the cooker to the required pressure according to the manufacturer's instructions and cook for the recommended time. 3. Remove from heat and let stand at least five to 10 minutes. Do not remove the lid until the pressure gauge has been released, all steam has escaped and the indicator shows pressure is completely reduced. Slow-Cooker Method: Beans cooked in a slow cooker become beautifully tender and digestible, with a thick broth. Follow specific instructions provided by the manufacturer. Basically, soak first; for cooking, allow four parts water to one part beans. To make a tasty broth, add chopped onions, garlic, a bay leaf or other dried herbs to taste. Bring the water to a boil in the cooker, then set it at high. Cover and cook for six to eight hours. Oven-Cooked Method: A variation on the slow-cooker method, this also produces tender beans and a tasty broth. Use four parts water "three parts for a thicker broth" to one part unsoaked beans in an oven-proof pot. Add desired seasonings. Bring to a boil on top of the stove. Then cover and place in the oven for four to six hours at 200 degrees. SMALL RED BEANS WITH PASTA AND BROCCOLI Serves: 4 to 6
In the meantime, heat the oil in a large skillet; sauté the onion over medium heat until golden. Add the garlic and broccoli; saute, covered, until the broccoli is bright green, about 2 minutes. Add the tomatoes, small red beans and ginger. Simmer over low heat for 10 minutes. In a small bowl, stir together the miso, cornstarch or arrowroot and water until smooth. Pour into the skillet along with the sesame oil. Simmer gently until the liquid has thickened, about 10 minutes. Add sauce and broccoli mixture to pasta; toss gently to combine. Serve at once. BLACK BEAN AND ZUCCHINI CHILAQUILES Serves: Serves 6 to 8 Chilaquiles is a classic Southwestern casserole made from crumbled tortillas, tomato sauce and cheese. Here, its savory flavors are augmented with black beans and zucchini.
Heat the oil in a heavy saucepan. Sauté the onion until translucent. Add the green pepper and continue to sauté until it has softened and the onions are golden. Stir in the tomatoes and seasonings, and simmer over low heat for 10 minutes. Oil a 9- by 13-inch shallow casserole and layer as follows: half the tortillas, half the tomato sauce, half the black beans, half the zucchini and half the cheese. Repeat. Bake for 15 to 20 minutes, until the cheese is bubbly. Let stand for 5 to 10 minutes, then cut into squares and serve at once. HOPPIN' JOHN Serves: 4 to 6 Here's a vegetarian adaptation of a traditional dish of the deep South. Serve it with fresh cornbread and tangy cole slaw for a satisfying, down-home meal.
Add the rice and black-eyed peas, and season to taste with salt and lots of pepper. Stir well, then simmer, covered, over low heat for 15 minutes. If the mixture seems dry, add a bit of water or cooking liquid from the peas. Serve at once. BEAN SALAD WITH FRESH HERBS Serves: 6
Line a serving bowl with several lettuce leaves, then pour in the salad. Arrange some cherry tomato halves in a circle around the edge. Cover and refrigerate until needed or serve at once. NOTE: Kirby cukes are the small, firm type used for pickling. Substitute 1/2 medium cucumber if unavailable. |
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