Getting to grips with brilliant beans

Selection Of Beans

Historically the typical Western diet was considered to include too much meat, and I tend to agree. However, I can see that for many of us the "typical" Western diet is changing, with an international fusion of particularly Asian and Mediterranean influence. From a health perspective this is great news.
Many international cuisines include a variety of beans and legumes in their dishes and reduce meat. This is beneficial for our wallets and our health.
You may be wondering, what are beans and legumes?
¦ Lentils - red, brown, French green, urid, yellow (Toor Dahl)
¦ Beans - red kidney, cannellini, black turtle, adzuki, Lima, black eyed, pinto
¦ Peas - chickpeas, marrowfat, blue, yellow, green
How does including beans and legumes into our diet benefit our health? They are:
¦ An excellent source of fibre - fibre is necessary to move food through the digestive tract efficiently, enabling nutrients to be absorbed from the food you eat and reducing constipation
¦ Low in fat and calories
¦ Good and inexpensive source of protein - protein is essential in our growth, constantly replacing our cells and performing many bodily functions (including making hormones). Note: eat beans or legumes with grain or seeds to make a complete protein, providing all essential amino acids (this is another topic in itself!)
¦ Lowers cholesterol
¦ Great source of complex carbohydrates - providing sustained energy and minimising blood sugar fluctuations
¦ Provides B vitamins, iron, calcium, potassium and phosphorus - important nutrients for general health of bones, muscles and nervous system. They support energy, vitality and coping with stress.
Knowing some of these foods' benefits is interesting, but if you have not used them before you may be finding it all a bit daunting.
When starting off you may find using the canned versions easier and more convenient. However, do not be put off by the dried beans and legumes.
They are definitely the most cost effective way to go and are less salty as they have not been in brine like their "canned cousins".
When using the dried versions, all beans must be soaked and cooked before adding them to meals. Put beans in a large bowl and cover well with water. They will swell in size. The beans must be soaked for at least six hours, then rinsed and placed in fresh water. Bring to the boil and simmer until they are soft. The cooking time varies for each variety, usually taking up to one hour. I find it handy to cook up a large quantity and freeze them so they can be used for meals as required.
Lentils do not require soaking (except whole urid).
Bring lentils to boil and simmer. Once again the length of time varies depending on the variety. For example, red and yellow lentils cook in 10-5 minutes and tend the breakup and go "mushy", whereas brown and French green lentils take 30-40 minutes to cook and hold their shape.
Chickpeas require soaking for at least six hours and then can be used as required. Once soaked they may be added to meals directly or cooked until soft and then added to meals, or made into hummus.
I hope you may now be asking yourself, how can include beans and legumes in my diet more? Here are a few ideas to get started....
¦ Add to crockpot meals, stews, casseroles and mince based meals, such as nachos, wraps, tacos, bolognaise. If you are not used to beans and legumes start by just adding small amounts. It won't be long before you are increasing their inclusion and reducing your meat. You never know, it may become a meatless meal occasionally....
¦ Bean dip - mash beans, such as adzuki beans, add lemon juice, tamari, garlic, coriander or parsley to taste (alter the flavours to taste). Serve with corn chips or raw vegetable sticks, or use as a spread
¦ Hummus - there are many versions for purchase at the supermarket nowadays, and even more recipes, so experiment and enjoy
¦ Falafel - you can make your own easily enough, or purchase the premade mixture from the supermarket in the refrigerator section. Great used in wraps or with salads
¦ Add red lentils to pumpkin or kumara soup - the kids won't even know they are in there!
¦ Sprout your chickpeas, beans and lentils - and add them to meals and salads. Your limit is your imagination.