How do you cook beans?justhitreviews_lekz3m - November 6, 2020
Beans are enjoying increasing popularity again. Not only vegans and vegetarians appreciate them because of their high nutrient and protein content. Beans are not suitable for consumption raw, so knowing how to cook beans properly is especially important. Bean stews, chilli con Carne or bean salads are valuable sources of energy, especially in the cold season.
Colourful variety – from white to red, purple, brown to black: beans come in countless colours and shapes. What they all have in common is that they belong to the legume family and the subgenus of the butterflies.
We differentiate between fresh beans, such as the common bean, which we love, and dried beans.
An overview of common types of beans
It’s impossible to know all of the 100+ different types of beans. That is why we limit ourselves to the most typical representatives in the following overview:
- Haricot beans or green beans. If eaten fresh, they can be preserved in different ways.
- Borlotti beans; medium-sized, sweetish. Used for the minestrone, for example.
- White beans; different sizes. Famous for bean stews such as French cassoulet.
- Black beans; narrow, oval, aromatic. Use in Mexican cuisine, also ideal as a spread.
- Kidney beans; kidney-like shape. Belong in chilli con Carne.
- Soybean; different sizes and shapes. The base for tofu, soy milk, etc., goes well in salads or as a vegetable side dish.
- Edamame – young soybean; medium-sized, sweet, nutty. A healthy, green snack cooked and seasoned with a little sea salt. Also tastes good in salads or soups.
- Mung beans; Pea-sized, mild (not to be confused with mung bean sprouts). Can be used for Asian curries or fried noodles.
Nutritional value and active ingredients of beans
No matter which beans you like the most; they are all healthy. Their high protein content should make them particularly interesting for vegetarians and vegans. Beans are considered to be extremely rich in fibre and are wonderfully filling.
They also contain numerous B vitamins, high iron content, and a large number of trace elements and minerals. Beans help a sluggish bowel back on its feet and generally have a positive influence on our body.
Store and preserve beans
The storage of dried beans proves to be too unproblematic. It is best to keep them in a lockable storage jar in a dry, light-protected place. This way, they can be kept for at least a year. It would be best if you ate haricot beans as quickly as possible; they only stay fresh for a day or two in the refrigerator’s vegetable drawer.
But you have a few options for preserving the green beans. You can freeze them quickly. To do this, you clean them, blanch them for around four minutes and then scare them off with cold water. Then they are packed in a freezer bag and placed in the freezer.
Another option is to can beans and preserving them in vinegar. The principle works like canning vegetables.
What grandma already knew is back in trend today: drying beans. You keep the dried beans in airtight jars or paper and cloth bags in an airy, dark, cold, and dry place.
Provided that the storage conditions are ideal, you can store dried beans for up to three years.
Cook beans properly
First things first: raw beans are poisonous and always have to be cooked. Beans contain phasing, a lectin substance that causes severe stomach and intestinal discomfort, bleeding, and diarrhoea. However, boiling neutralizes this toxin.
You can cook green beans in the steamer, steamer, or pressure cooker. They can be in the saltwater soft boil, blanch, or in the pan with the addition of liquid damp.
How long do beans have to be cooked?
Well, that varies depending on the type of preparation. If you cook them in saltwater, you have to expect at least 10 minutes of cooking time.
Dried beans should be soaked overnight and boiled in unsalted water for about an hour the following day. If they are not soft after an hour, it could be due to the chalky water. Here, baking soda proves to be a suitable water softener: add half a teaspoon of it to the cooking water – this is guaranteed to make the legumes soft.
Avoid flatulence with spices and proper preparation.
Everyone knows the saying “Every bean a note”! Their high fibre content means that beans can cause uncomfortable gas. The more often we eat legumes, the better we can digest them. Herbs such as thyme, caraway, or savoury, but also exotic spices such as ginger or cumin, not only give the beans a unique touch; they also ensure that we can tolerate legumes better.
If you change the soaking water several times, the beans will also be more digestible. With the water, you wash out harmful anti-nutrients.
Using the beans in the kitchen
Preparing beans is grateful because the protein bombs are incredibly versatile. Hardly astonishing, the fund of bean recipes is inexhaustible with the green beans, the salade niçoise swings on top.
Green bean salad with bacon makes an irresistible combination.
Green beans are an integral part of the Bernese Platte. Dried bean stew is an uncomplicated dish for everyday cooking. The fiery chilli con Carne recipes – whether with meat or vegetarian – like young and old.
Tasty bean salads can be conjured up from white beans. Vegetable soup with beans gain in content and fill you up for a long time.
You can prepare not only fresh spreads from beans but also make subtle bean dips – a healthy, nutritious snack with raw vegetable sticks.