A Brief Guide To The Infamous “Musical Fruit”

Beans have played a major role in the human diet for thousands of years. Somehow, our ancestors must have intuited what contemporary studies have confirmed: beans are powerhouses of good nutrition. They are among the richest sources of B-complex vitamins and minerals like iron, phosphorus, potassium,
magnesium, and zinc. They are rich in both kinds of fiber, the insoluble kind which aids digestion (and is thought to lower the risk of colon cancer) and soluble fiber, which may help lower blood cholesterol and thus help prevent heart disease. When combined with grains, beans also provide complete protein without the unwanted fat content of animal protein sources. In addition, beans provide complex carbohydrates. Beans are readily available, inexpensive, and easy to prepare in an astonishing variety of healthful, delicious dishes. To learn how easy it is to use your bean, read on!

A Note About Beans And Gas
We’ve all heard the kid’s song about beans being the “musical fruit.” In order to curb the gastric disturbance which beans cause in some folks, try adding a small amount of baking soda to the beans just before serving (a teaspoon or so should do it.) You should see some bubbling action, and this helps temper the affect on sensitive individuals. And always rinse and drain beans in fresh water before cooking.

Preparation of Dry Beans
Sort beans, removing any stones or shriveled beans. Rinse well. Soak overnight using 3 to 4 cups water per cup of dry beans. Or, bring beans and water to a boil, simmer 5 minutes, then cover and let sit 1 to 2 hours. Drain and add the amount of fresh water or broth indicated on the chart on the back of this brochure. Never cook beans in the water in which they’ve been soaking; changing the water helps eliminate the complex sugars that cause intestinal distress.

Cooking Methods
Stovetop: Simmer beans gently, covered, according to time on chart. Add water as needed; beans should be covered with water at all times. Salt, salted broth, or acidic additions will lengthen the time it takes for beans to become tender.

Pressure Cooker: Do not fill the pressure cooker more than half way, and use just enough water to cover the beans. Cook at 15 pounds pressure according to the chart.

Crock Pot: Soaked beans (except for red lentils) can be slow-cooked in the crock pot overnight. Cooking times are also given in the chart.

Freezing: Beans freeze very well. Cook more than you need and freeze the extra.

Note: Beans vary greatly in exact cooking times by every cooking method, largely due to age and quality. All beans should be tested for doneness a few minutes before designated time to avoid disappointment.

Sprouting Beans
Beans lose none of their nutrients and actually develop vitamin C when sprouted. Rinse, then soak overnight. Rinse again and drain well. Then rinse and drain sprouts twice a day, keeping them out of direct sunlight, until they have reached the desired length. Store finished sprouts in the refrigerator.

*Green and Red Lentils should not be presoaked before cooking.

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THE ABC'S OF COMMON BEAN VARIETIES

	Adzuki Beans: (also called Aduki) Native to Japan, they are one of the most digestable beans. A taste similar to kidney beans, though more flavorful.
	Black Eyed Peas: These quick-cooking, easily digested beans are thin-skinned, savory, and have a smooth, buttery texture. Popular in Southern cooking, they are the basis of the classic Southern dish, Hopping John.
	Black Turtle Beans: A South American staple, they also figure in Japanese and Chinese cuisines. (The Chinese ferment them for black bean sauce.) Black beans and rice make one of the most delicious of all the classic bean-grain combinations.
	Cannellini: These white, kidney-shaped beans have a tough seed coat and a smooth texture. They are often associated with the cooking of Italy, Greece, and France.
	Garbanzos: (Chick Peas, Ceci) Garbanzos look and taste almost more like a nut than a bean, a sensation enhanced by their somewhat crunchy texture. Great in salads, and wonderfully at home with Mediterranean and Middle Eastern flavor combinations.
	Green Lentils and Red Lentils: More beautiful tasty legumes that cook quickly into delicious soups. Do not pre-soak lentils or cook them in an iron pot (they turn black). They figure prominently in Indian dishes, with rice, curries, hot spices, and yogurt. They are also easily sprouted.
	Green Split Peas: Soft texture and a sweet taste make them favorites. They’re also pretty and digestible. Simmer for half an hour with sautéed onion, a bay leaf, salt, and pepper and you have that delicious classic, pea soup.
	Kidney: Named for its shape, prized for its bright red color and its mild, meaty flavor, this bean is faster cooking than most of the larger beans. Add sautéed onion, garlic, oregano, and chili powder and you’re in the chili business.
	Navy: Navy beans, or pea beans as they are sometimes called, are small, cream-colored favorites for baked beans. They are also very much at home in soups, salads, casseroles, and as an accompaniment to braised meats.
	Pinto: These relatives of the kidney bean, with their pinkish-brown speckles on a buff background, are synonymous with American Southwestern cuisine. They have an earthy, full-bodied flavor and mealy texture.
	Soybeans: Nutritionally, soybeans have more of just about everything than other beans, but taste-wise, they are on the bland side. They are the only beans with complete protein, and they provide the base for tofu, tempeh, and miso. However, 38% of their calories are from fat as compared to around 5 % for other beans.
	Yellow Split Peas: Yellow split peas have a milder taste, not as pronounced as the green in a soup by themselves, but a nice accompaniment to other soups and vegetable mixtures. Often used in Indian recipes.

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