Dried beans are one of the cheapest sources of protein and there are hundreds of varieties. However, most of us are inclined to take the convenient way out and purchase them in cans. They’re still cheap but dried beans that have been slow-cooked at home do possess exceptional flavour. It’s a bit like comparing canned peas with fresh.
There is an ongoing argument about whether or not one should soak dried beans before cooking them. I’ve recently started preparing them the same way as my Mexican friend Diana has been cooking them for years. They’re washed then placed in a large heavy saucepan of hot water, slowly brought to the boil then simmered on very low heat for up to two hours. She doesn’t salt them until the end because when soft, they’ll keep on absorbing salt, but she occasionally adds an onion, carrot and/or bay leaf to add flavour to the stock. You needs lots of water — it’s similar to cooking pasta — and beans should never be boiled otherwise they’ll go mushy. I sometimes use a slow cooker.
Allow the beans to cool in their cooking water. They will keep their shape better. And if they’re going to be included in meals over a few days, store them in the refrigerator in their cooking water. For longer storage drain them and pop them in an airtight container in the freezer.
Dried beans do need to be very tender before being consumed. They contain large amounts of fibre, vitamins and minerals as well as complex carbohydrates that the body’s enzymes can’t digest and the result is — flatulence. However, not everyone is affected the same way. One researcher has offered “The more beans you eat the less flatulence you will experience.”
Tips: Five hundred grams of dried beans yields five to six cups of cooked beans. A 420g can cooked beans yields about 2 cups of beans
Bean and broccoli stuffed capsicums
Butter or lima beans have a pale creamy 'buttery' colour and nutty flavour. Serves 4.
4 red capsicums
2 Tbsp olive oil
1 medium onion
4 cloves garlic, crushed
2 cups small broccoli florets
Salt & pepper to taste
390g can butter beans, drained & rinsed
3 Tbsp lemon juice
125g fresh mozzarella, diced
400g can crushed tomatoes
- Halve the capsicums lengthwise, seed and remove any large ribs. Place in a microwave dish suitable also for a conventional oven, cover and cook on high power for 3-4 minutes, until softened.
- Preheat the conventional oven to 190°C.
- Heat the oil in a large frying pan. Sauté the onion, until softened. Add the garlic, broccoli, seasonings, beans and lemon juice and heat through. Fold in the mozzarella and fill the peppers.
- Spoon the tomatoes around the peppers in the baking dish. Bake for about 15 minutes or until hot and the cheese is melted.
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Black bean and corn fritters
These black turtle beans are popular in Latin American, Caribbean, Cajun and Creole cooking. Add to salads, stir-fries, pasta dishes, tacos and curries. Hungarian paprika is a little spicy. Serves 4.
2 cups whole corn kernels, thawed if frozen
1 small onion, diced
400g can black beans, drained & rinsed
1 red capsicum, seeded & diced
½ cup grated tasty cheddar cheese
Salt & pepper to taste
¼ teaspoon Hungarian paprika
¼ cup self-raising flour
3 large eggs, separated
2-3 Tbsp rice bran oil
- Place all the ingredients — except the eggs and oil — in a large bowl. Mix well. Beat the egg yolks then add to the fritter mixture.
- With a clean beater, whip the egg whites until stiff peaks form. Fold into the mixture.
- Heat a little oil in a large frying pan. Cook heaped tablespoons of the mixture in batches until golden on each side. Keep warm in the oven while preparing the remainder.
- Great served topped with sour cream and mashed avocado.
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Kidney bean curry
These kidney-shaped beans are excellent in curries, soups or stews where they absorb loads of flavour. Serves 2 as a main course or 4 as a side dish.
1-2 Tbsp canola oil
1 medium onion, diced
3 cloves garlic, crushed
2 tsp grated root ginger
1 small chilli, seeded and diced
400g can crushed tomatoes
1 tsp each: ground coriander, cumin, garam masala
400g can red kidney beans, drained & rinsed
Salt & pepper to taste
- Heat the oil in a frying pan. Sauté the onion, until softened.
- Add all the other ingredients, stir well, cover and simmer for 5 minutes.
- Excellent served on rice.
Quick minestrone
Cannellini beans originated in Italy. They are creamy in colour and when cooked have a fluffy texture and nutty flavour. Serves 4.
2 x 400g cans crushed tomatoes
1 litre good chicken stock
400g can each: cannellini beans, kidney beans, rinsed & drained
2 cups frozen green beans
2 carrots, diced
Salt & black pepper to taste
2-3 cups finely sliced spinach
½ cup grated parmesan
- Place the tomatoes in a large saucepan and bring to the boil. Add the stock and the cannellini and kidney beans and bring to a simmer. Add the green beans and carrots and cook until tender, about 5 minutes. Season well and add the spinach. Stir until wilted.
- Ladle into bowls and sprinkle with the parmesan. Great served with crusty bread.