Main Web>CoopCookbook>Bean (02 Jan 2008, DanB)Beans
Rinse thoroughly and pre-soak beans overnight. Or, use quick-soak method: in a saucepan, cover beans with water and boil rapidly for 2 minutes; take off stove, cover and let stand for an hour or more; then drain, add fresh water and continue. Just before cooking rinse them again. In fresh water, boil them according to times listed below. For convenience begin preparation before rest of meal.
Beans to water ratio is 1:4.
| Bean | Cooking/Boiling Time for Pre-Soaked Beans | Nutritional Content and/or eating suggestions |
|---|---|---|
| Azuki (Adzuki) | 35-45 minutes | Calcium, phosphorous, potassium, iron, vitamin A |
| Anasazi | 1 hour | Toss with noodles, eat as side salad quinoa and rice |
| Black (Turtle) | 1 hour | Try Mexican style with cilantro, crushed garlic and some hot sauce |
| Black Eyed Peas | 1 - 1.5 hours | Potassium and fiber rich, try with steamed greens and a splash of vinegar |
| Garbanzo (Chick Peas) | 45 minutes | Potassium calcium, iron and vitamin A. Puree with tahini, lemon and garlic cloves to make hummus (see website for recipes and variations) |
| Kidney | 1.5 - 2 hours | Great for soups and stews, or tossed with other beans and vinegrette |
| Lentils | 20-40 minutes | Calcium, magnesium, potassium, phosphorus, chlorine, sulfur, and vitamin A, makes wonderful soup (see website) |
| Lima | 1.5 - 2.5 hours (maybe more) | Potassium, phosphorus and vitamin A, try with fresh basil and rosemary and olive oil |
| Mung Beans | 45 Minutes | Good for sprouting, also good for stir frying |
| Navy Beans | 1.5 - 2 hours | Good in soups and stews, also good with diced carrots and slivers of green pepper |
| Split Peas | 1 hour | Make delicious soup, go well with wild rice or buckwheat |
| Pinto | 1.5 hour | Calcium, potassium, phosphorus, good in soups |
| Soybeans | 1 - 2.5 hours | Complete protein |
Beans are legumes. Legumes contain high levels of protein, often exceeding those of animal products; and more protein than grains and veggies. Legumes are low in fat and have no cholesterol. They are a great source of soluble fiber, which stabilizes blood sugar levels. Compounds in soybeans might inhibit the formation of tumors, and soybeans constituents can slow the growth of cancer cells.
About Us
Location & Hours
About
What We Sell
Cookbook
Discounts
News
Working Groups
Orientation Packet
Index
Search Options
Changes
RSS Feed
Create New Topic |
|
Copyright © 1999-2008 by the contributing authors. All material on this collaboration platform is the property of the contributing authors. Ideas, requests, problems regarding 4thStreetFoodCoopTWiki? Send feedback (Remove no spam part from address.)