Spilling the Beans on Beans
By Pam Turczyn
A lot has changed since our last visit to the Co-op’s bulk section for this series of product spotlights. COVID-19 has upturned our routines and transformed our lives. During directives to shelter in place, we all have been stocking our pantries with nonperishables, including the humble bean. An inexpensive source of protein, fiber, folate and B vitamins, beans can help lower LDL cholesterol, stabilize blood sugar and improve gut health. For detailed nutritional information on the beans we carry, check out this article.
At the Co-op, we have 10 different varieties of organically grown beans, all capable of being stored up to two or three years. When soaked in water for several hours, they often double in size and can then be prepared into an infinite number of dishes. Before tempting you with recipe ideas, let’s answer a few questions about beans:
1. What is the difference between beans, legumes and pulses?
Legumes are edible plants in the Fabaceae family that have seed pods. Pulses are the dried seeds from those pods and include beans, lentils and peas. Conversationally, we use the words “bean” and “legume” interchangeably, but beans are the seed of just one type of legume. Lentils, peas and peanuts are the seeds of other types of legumes.
2. Why do beans make us “toot” and how can we maximize digestibility?
Beans contain complex sugars called oligosaccharides that are difficult to digest and often end up fermenting in our guts, causing flatulence. There are many strategies for minimizing this effect, the most important of which is to soak beans 8 to 12 hours in plenty of water, in the refrigerator. If left out in a warm environment, they may start fermenting. Before cooking, discard the soaking water.
3. Are beans a protein or a carbohydrate?
Both! While they are mostly carbohydrates, beans have a low glycemic index because they are also rich in protein and fiber. A cup of cooked beans averages around 15 grams of protein.
4. Why do we have to “pick over” dried beans before soaking?
Because beans come from plants that grow in the earth, all kinds of natural things can accidentally get mixed in. You are looking out for pebbles, clots of dirt, beans with insect damage or discoloration.
5. Can soaked, dried beans be eaten without cooking?
If sprouted, beans can be eaten raw. Otherwise, it is a risky proposition. I was once at the Omega Institute when they served a raw cuisine dinner that included a raw bean salad. It was a disaster that affected the digestion of all who had sampled that salad! Why? Because beans contain proteins called lectins that protect them from various threats. In humans, lectins in raw or undercooked beans can cause severe indigestion or even food poisoning. Kidney beans are particularly high in lectins but, luckily, thorough cooking of any type of bean will render them safe and nutritious to eat.
Here is a handy list of beans (all organic) currently carried in the Co-op’s bulk food section. Please note that pricing is from March of 2020 and is subject to change:
Black beans: $2.16/lb. Everyone loves slow-cooked, creamy black beans, don’t they? Lately made into vegan burgers, chili and even hummus, the traditional classic frijoles negro is a favorite in many Latin American countries. Here is Abuela Pelaez’s recipe.
Black eyed peas: $3/lb. This misnamed bean is packed with health benefits. Black eyed peas grow all over the world but are often associated with New Year’s celebrations in the American South. A traditional meal promising good luck and prosperity for the coming year would include a hearty bowl of Hoppin’ John served with cornbread.
Chickpeas a.k.a. garbanzo beans: $3.12/lb. Did you know that chickpeas are trending lately? No wonder, since the chickpea, grown in the Middle East for thousands of years and popular throughout the Mediterranean and South Asia, is incredibly versatile. It can be used in its naturally plump shape as a salad topper or curry, refried with cumin and onions, made into falafels or vegan burgers or pureed into hummus. I’m delighted to share this classic hummus recipe from my relative, Joumana Accad. There are endless possible variations: try adding olives, roasted red peppers or garlic, Aleppo pepper, avocado, figs, etc.
French lentils: $3.30/lb. Their diminutive size belies a distinctively earthy/mineral flavor. While other varieties of lentils disintegrate into a creamy consistency when cooked, French lentils hold their shape, lending themselves to different types of recipes. They can be prepared into a classic French lentil salad, side dish, or vegan shepherd's pie.
Green split peas: $2.28/lb. Coming from a different branch of the legume family, green split peas are similar to red lentils in that they are split, they don’t need to be soaked and they quickly cook into a creamy puree. Their stronger flavor pairs well with smoked paprika, smoked ham or sweet/savory Indian spices. Here is a recipe for a hearty split pea soup.
Kidney beans: $2.50/lb. Boasting many minerals, protein and plant compounds that support our health, kidney beans must be thoroughly cooked in order to degrade the high level of lectins they contain. A slow-cooked chili is the perfect way to prepare them.
Mung Beans: $2.39/lb. These are the same beans that, when sprouted, turn into the large, crisp, translucent white sprouts we are all familiar with from Chinese cuisine. They were originally grown in Persia around 4,500 years ago and now are eaten throughout Asia in a surprisingly wide variety of forms: glass noodles, hulled and split into moong dal in India and ground into flour and made into pancakes in Korea, for example. Whole beans, such as the ones sold in the Co-op, can be made into a vegan curry, a stew with kale or any of these 16 inspired recipes.
Navy white beans: $2.75/lb. Also known as pea beans, Navy beans got their popular moniker because the U.S. Navy has served them regularly to its sailors for at least the past hundred years. Their mild flavor lends itself to this classic Navy bean soup recipe. Read all about their health benefits here.
Pinto beans: $2.11/lb. I love this description from WHFoods: “Pinto beans have a beige background strewn with reddish brown splashes of color. They are like little painted canvases, à la Jackson Pollack; hence their name ‘pinto,’ which in Spanish means ‘painted.’ When cooked, their colored splotches disappear, and they become a beautiful pink color with a delightfully creamy texture.” Pinto beans are cultivated throughout the Americas and have an important place in North Mexican, Brazilian and Southwest American cuisines. Here are recipes for Brazilian pinto beans and for simple Mexican refried beans.
Red lentils: $2.76/lb. Lentils are different from beans in that they grow in pods that contain only one or two lentil seeds. Red lentils have been split and do not require soaking. They cook up quickly, transforming into an amber-colored puree. I keep returning to this recipe for spicy, lemony Lebanese red lentil soup. For information on the benefits of eating red lentils, check out this article.