A staple in Southern Cuisine is of course beans; they can balance out almost any meal and be made as a side dish or the center of attention. Beans come in a wide variety with many flavors, from buttery to meaty, and are incredibly versatile. At Grandma Maud’s we use a few popular choices Black Beans, Red Beans, and Black Eyed Peas.
Nutritional Info
All beans have great nutritional benefits and are also a great substitute for meat. Beans can reduce cholesterol, thereby preventing heart disease; they help maintain blood sugar and prevent diabetes. They also contain phytochemicals; which are commonly found in legumes and other plants that help fight cancer.
In a vegetarian diet, beans act as an excellent meat substitute because they are high in protein, iron, and vitamin B. Despite being high in protein, beans do not contain all of the necessary amino acids to be a complete protein. However, rice and other grains do include these missing amino acids, so when paired together, as the beloved beans and rice dishes, they become a complete protein.
Tips for Preparation
Before beans can even be cooked, they must be soaked for 6-8 hours or overnight, then rinsed and cooked for at least an hour in fresh water.This is done because beans contain a complex sugar, called raffinose, that the body cannot digest and the soaking process helps to draw them out, so you do not feel uncomfortable after eating them. This sugar also has a bitter flavor to them and soaking the beans helps to create a better tasting dish. Beans that are soaked also cook more evenly, the skins stay on, and they do not split open.
When making bean dishes from scratch it can be easy to make a simple mistake and ruin the dish or increase the cooking time. One thing to avoid is salting beans before they are completely cooked to their desired doneness. This is because beans will essentially stop softening as they cook if salt is added prematurely. Also from a general cooking perspective, the intensity of the flavor from the salt increases as the liquid reduces; meaning that the completed dish is overpowered by salt. Adding acidic ingredients like, tomatoes or lime juice too soon is another common mistake, this also increases the cooking time. You should add these ingredients towards the end or after the dish is completed.
Remembering these few facts while cooking and preparing your bean dishes makes a world of difference and can turn something good into something great. So whether it takes you 8 hours to prepare your beans, or 30 minutes with Grandma Maud’s Premium Bean Meals, beans are a great addition to any table as a side dish or the main course.
For more information please visit: http://www.livestrong.com/article/238506-black-bean-nutritional-facts/
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