Eps 1: Beans? It's Easy If You Do It Smart
— Beans? It's Easy If You Do IT Smart
| Host image: | StyleGAN neural net |
|---|---|
| Content creation: | GPT-3.5, |
Host
Byron Dunn
Podcast Content
Regular consumption of dried beans is hugely important around the world because it provides a good source of protein for less than animal-based protein sources such as beef, pork, and chicken. Beans are a cheap source of protein, fiber, iron, and vitamins which provide a variety of health benefits. They are also lower in calories and saturated fat compared to some other sources of protein, like meats and full-fat or low-fat dairy products.
Black beans also have a lower glycemic index than many other high-carb foods, which helps to lower blood sugar spikes that happen after eating the meal. Fava beans are also high in fiber, which may help lower symptoms of metabolic syndrome because of their high fiber content. They are mild-tasting with creamy texture, and like great northern beans, do an excellent job absorbing flavors around them.
Dried beans are made with both the old world varieties of broad beans as well as new world varieties . Most types of dried beans are high in iron, making them important to vegetarians and vegans who do not have access to an animal-based iron source. Because dried beans double in weight when cooked, you will need to cut in half the quantity that you would use in recipes using canned beans.
With these ratios, you can make a large batch of dried beans and portion out portions for later meals, or you can make just enough as needed to substitute for canned beans in any recipe. 4.5 ounces of dried beans should equal one can; 9 ounces of dried beans equals two cans, etc. A pound of dried beans, meanwhile, will get you around 3.5 cans of beans for $2-3, depending on the brand.
A 1 cup, or 40-gram serving, of canned black beans provides 14.5 grams of protein, 16.6 grams of fiber, and 4.56 milligrams of iron. A one-half cup, or 88-g, serving of black beans provides approximately 14 g of fiber, more than half the adults daily need for fiber. Data are based on 1/2-cup servings of beans that were cooked from their dried state and have had their cooking liquids drained.
Your beans cook time will vary depending on what kind of beans you are using, your cooker, and how old the beans are, but most beans should finish in about one to three hours. If you are not using the beans right away, keep the beans in their cooking liquid to get the best texture and flavor. Some like it this way, and the soaking may allow your beans to cook evenly if you are unsure of their age.
Soaking just cuts the cooking time down to about 20%, and it is time that could be used cooking beans anyway. Hot Soak is the preferred method because it cuts cooking time, helps break up some gas-causing substances in beans, and produces more consistently tender beans. It is common to prepare bean sprouts by allowing certain types of beans, usually the Mung Beans, to sprout under moist, hot conditions; beansprouts can be used as an ingredient in cooked dishes, or eaten raw or lightly cooked.
Beans may lose their flavour during the process of canning, so some people choose to purchase them dried and soak them well overnight. Canned beans are great time-savers, as beans arrive completely cooked and only need some warming. You can definitely purchase low-sodium or zero-salt canned beans and wash them prior to eating, which can cut down on sodium up to 40%, according to Bentley, but dried beans have much lower amounts of sodium, between 0 to 15 milligrams per serving.
About one tablespoon of kosher salt per pound of beans is a good starting point if you are cooking them in water--remember, when they are boiling, bean broth concentrates and gets salty. You get the best of both worlds with beans, while enjoying foods naturally low in saturated fat and sodium, and cholesterol-free. All types of beans--including black, cranberry, great northern, navy, marrow, white kidney, navy, marrow, pinto, and lesser red--are good sources of protein, great sources of fiber, and are naturally free of fat, sodium, and cholesterol.
Legumes include all the different types of beans, including soy, split peas, chickpeas, and lentils. Most foods that we refer to as beans,legumes,lentils,pulsesare in the same family, Fabaceae , but are of various genera and species, are native to various homelands, and are distributed around the world depending on their adaptedness. Seeds called beans are frequently included in crops called pulses , though these words are not always interchangeable .
A bean is the seed of one of the few genera in the flowering plant family, Fabaceae, that are used as vegetables for human or animal feed. Many edible beans, including broad beans, navy beans, kidney beans, and soy beans, contain oligosaccharides , a type of sugar molecule also found in cabbage. Beans in the shallot are dried, crushed, broken, garden beans that are typically used for food purposes.