It is nice to come home to a hot evening meal. Some of the most nutritious and inexpensive main dishes are made from beans.
Beans are consumed daily in many countries, and here at home, most regions have a signature bean dish. The Midwest has their pintos and cornbread, while the Northeast favors Boston baked beans. Cajun cuisine has red beans and rice, and Southerners take pride in their black-eyed peas.
But the humble bean seems to have fallen out of favor in many of today’s American kitchens. Cooks are intimidated by dried beans and aren’t quite sure what to do with the canned variety. This is probably because cooking information isn’t that easy to find. I’ve yet to see a Food Network star cooking up beans, and cookbooks often don’t devote much space to legumes. When I tell friends that my family eats a lot of beans, I usually get two questions: “How do you get them to soften?” and “What about the gas?”
To the first question, the answer is to soak the beans before cooking. Also, avoid adding any acidic ingredients, molasses or plain salt until towards the end of the cooking time, as these can prevent softening.
As for the gas, many a bad joke has been made at the expense of the bean. The culprits are oligosaccharides – sugars found in beans that cause flatulence and digestive discomfort in some people. This can be reduced in two ways. First, discard the soaking water and use fresh water for cooking. Second, eat beans more often. Making beans a regular part of your diet will reduce the likelihood of this problem.
Beans are a great source of protein, fiber, complex carbohydrates and vitamins and minerals. And at less than a dollar per pound in bulk, or one to two dollars per pound in bags, they are very inexpensive. Considering that one pound of dried beans makes more than enough for a family of four, that’s a pretty good deal. Serve with a complimentary grain such as rice or corn (cornbread or corn tortillas) for a complete protein.
Most people think of pintos when they think of beans. Although pintos make a great meal, there are many other lesser-known varieties. Try cranberry, red, pink, white or black beans. Lentils, a staple in many parts of the world, don’t need any presoaking and cook in 30 to 40 minutes.
Okay, so you’ve got your pound of dried beans and a recipe. Now what? Pour them out into a colander and sort through them, discarding any foreign material like small pebbles. Then rinse in cold water. Now you are ready to soak
• Overnight method: Put in a large pot (beans will swell to about three times their size) and add water – about four cups per cup of beans. Leave to soak overnight.
• Quick-soak method: Put beans in a pot and cover with water. Bring to a boil and boil a couple of minutes. Turn off the heat, put the lid on and let stand for one hour.
Most bean varieties will cook in two or three hours. Cooking time depends on the age and variety of the bean. Test by mashing a bean against the inside of the pot.
When you find a recipe your family likes, cook a double batch and freeze half. Beans freeze well in gallon-size plastic bags, and you’ll have a quick meal on hand for a busy day.
Tiffany Doerr Guerzon, a homemaker and freelance writer, lives in Maple Valley. She can be reached at homespun@reporternewspapers.com
