DID YOU KNOW?
- Beans are best known for their protein; when eaten with small amounts of meat, dairy or grains they supply all of the essential amino acids.
- Recent studies have shown that beans are not only cholesterol free, but because of their soluble fiber content they have the ability to lower one’s cholesterol level. In fact one-half cup of beans per day can decrease cholesterol levels by 5-20%!
- Beans can be classified as energy food; they digest slowly, satisfy hunger longer and the calorie content is low.
- Beans are an excellent source of many vitamins and minerals including: folic acid, thiamin, calcium, phosphorus and much more.
- For a healthy and regular digestive track beans are an excellent source of fiber.
Bright maroon in color, versatile, good in size and firm in texture. Works well in soups, on salads or mashed.
Golden bean, works well in salads and mixed into many other dishes.
Small cream colored bean with a "black eye" and a distinctive flavor. Often used in soul food cooking.
Flat oval bean with a savory flavor. Works well with pork dishes as well as with salt and butter.
STEPS FOR BEAN COOKERY:
1. BUY GOOD QUALITY BEANS: Look for firm, clean, whole beans of uniform size and color.
2. WASH AND SORT: Remove damaged beans and any foreign material. Rinse with cold water.
3. SOAK: For each pound of dry beans (about 2 cups) that have been sorted and washed, add 10 cups hot water in a pot that allows for expansion. Boil for 2-3 minutes, cover and soak for 4-12 hours. Drain off water and rinse again.
4. COOK: Add soaked, drained and rinsed beans in a pot with 6 cups of hot water. Boil gently until desired tenderness is reached, usually 1-2 hours.