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Beans: Part 1 - Nutrition and Toxins

Nutrition
   Beans provide significant amounts of fiber and soluble fiber (between nine to thirteen grams of fiber per cup of cooked dried beans,) which can help lower blood cholesterol. In addition, beans contain complex carbohydrates, folate, and iron as well.

Mayo Coba Peruano Beans with Basil Click on the images above to see larger pictures

A downside for many edible beans is the fact that they contain oligosaccharide polymers (in particular raffinose and stachyose), a type of sugar molecule found in cabbage as well, which is digested by bacteria in the large intestine, generating flatulence-causing gases in the process, thus the children's rhyme "Beans, Beans, the Musical Fruit". This unpleasant side effect can be mitigated by soaking beans in water for up to 24 hours before cooking, or using the short soak boil method, thus removing the sugar molecule in question, in addition to contributing to better cooking in less time. After the beans are cooked, vinegar may be used to this end. It is important to use vinegar only after the beans are cooked, as vinegar would interfere with the beans' softening while boiling.

Organic Cranberry Beans with Anise Seeds Click on the image above to see a larger picture

I love beans, and there are periods during which I eat them on a daily basis, and this in particular is one of those periods, as the abundance of bean recipes published since this project started clearly demonstrates. I have come up with what I believe is an new, original way to enjoy beans as a fast, healthy snack, or side dish: marinating them in extra virgin olive oil (EVOO), sea salt, and herbs or seeds for flavor.

Large Lima Bean Purèe Click on the image above to see a larger picture

I store the beans in glass jars while they are very hot, just drained from their cooking water. This way they absorb spiciness and flavor from the EVOO, flavor from the herbs or seeds added, while acquiring an almost meaty texture. You may start eating the beans 24 hours after preparation, however they last for a few weeks in refrigerator. This days, I have my fresh batches, using different varieties of beans almost each week and preparing two or three single-flavored jars at a time.

Pink Beans with Fennel Seeds (left), and with Caraway Seeds Click on the image above to see a larger picture

The popular 15 bean soup recipe is an indication of the wide variety of beans commonly used in modern cooking. Though the traditional recipe includes ham, by leaving that ingredient out of this soup it is popular among vegetarians and vegans as well. Though today a package of 15 dried beans plus seasonings may be purchased in stores, I prefer to make my own bean mix, as people used to do in the past, even if I may sometimes end up with 10 or 17 legumes rather than 15. The trick is to avoid beans with widely varying cooking times (i.e. lentils require 45 minutes, while unsoaked limas require 3 hours or so. See the cooking timetable according to bean variety and cooking method).

Marinated Garbanzos with Caraway Seeds Click on the image above to see a larger picture

Mayo Coba Peruano Beans with Sage Click on the image above to see a larger picture

Toxins
   Some kinds of raw beans, in particular red and kidney beans, contain the harmful toxin Phytohaemagglutinin which is eliminated while cooking. Please note that undercooked beans may be more toxic than raw beans. Because of this, I advise soaking beans for 24 hours, thus eliminating the gas-generating polymers, then cooking the beans in a pressure cooker. The high temperature for 12 to 18 minutes, is certain to destroy the dangerous toxins.

Organic Cramberry Beans Marinated with Fresh Basil Leaves Click on the image above to see a larger picture

In some parts of Africa fermentation is used to removing toxins, thus improving the nutritional value of the beans. According to research co-authored by Emire Shimelis of the Food Engineering Program at Addis Ababa University, inexpensive fermentation not only improves the nutritional impact of flour from dry beans, but also improves digestibility. This is very important as beans are a major source of dietary protein in large parts of Africa, including Kenya, Malawi, Tanzania, Uganda and Zambia.

Organic Cramberry Beans Marinated with Fennel Seeds Click on the image above to see a larger picture

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