The expression "been there, done that" is so hackneyed you're not going to hear it from me. But to rephrase: "bean there, ate that" is something I can sink my teeth into. In fact I have been doing just that in an effort to reinstall the traditional Saturday night supper, baked beans, so long enjoyed in this region. Talk about an Atlantic Canadian comfort food! Beans should head the list. So, what happened? Where did they go?
The long and the short soak of it is that this nutritious legume should never have disappeared from our supper tables. Some people argue that it's a matter of preparation time. Who stays home to watch the beans during four to six hours of baking? I'm not buying it. If you're not willing to leave the job to modern ovens, you can always turn to canned beans, which are tasty and also nutritious, especially when rinsed to get rid of extra salt. (For something in between using canned beans and making baked beans from scratch, see Cheater Baked Beans)
Others say they don't know how to cook beans. We can change that. In a minute.
First, why beans? Beans are more than an excellent source of soluble fibre. They are high in iron and B vitamins thiamine and niacin, as well as a good source of vegetable protein. Some nutritionists and food researchers call beans a nutrient powerhouse, with good amounts of potassium and zinc and a source of calcium. Beans are also low in sodium (unless canned) and, with the exception of soybeans, low in fat.
The Canadian Cancer Society claims beans also reduce the risk of some cancers. Studies conducted at the University of Toronto by Dr. David Jenkins found that with regular servings in our diets, beans can lower cholesterol levels and also help control diabetes by regulating blood sugar.
Not only does the humble bean have a lot going for it health-wise, it is also economical and versatile. Enjoy beans as a main course with a slice or two of whole grain bread, or use them-cooked whole or puréed and conveniently stored in your freezer-in soups, stews, salads and desserts.
Now, doesn't that change the water on the beans?
Beans 101
Soaking beans before you cook them helps to reduce their gassy effect, caused by complex sugars that are difficult to digest. The only advantage to one soaking method over another is convenience.
Long soak: In a large bowl, cover beans with three times as much water. Let sit overnight or for at least eight hours. Drain, rinse and cook.
Short soak: In a large pot, cover beans with three times as much water. Bring to a boil, reduce heat and boil gently for 2 minutes. Remove from heat, cover, and let sit for 1 hour. Drain, rinse and cook.
To cook beans: Soak beans, using either the long-or short-soak method. Place beans in a Dutch oven or large, heavy-bottom pot; add enough cold water so that there's a 3-inch (8 cm) layer over top. Bring to a boil and cook rapidly for 5 minutes. Skim any foam that forms. (Adding a tablespoon/15 mL of oil to the water will help prevent foaming.)
Reduce heat and simmer for 30 to 45 minutes, or until tender. A sure test is to remove a bean from the pot and blow on it; if the skin cracks, the bean is done. Drain and gently rinse beans.
To purée beans: Cook beans a little longer than usual-say 10 to 30 minutes, depending on the type of beans and how old they are-until they start to fall apart; drain and purée in a blender or food processor.
Cooked whole or puréed beans keep in the refrigerator for a day or two. Or measure into desired amounts, pack into containers and freeze. Thaw before using.
Spilling the Beans - TIPS
- In testing the recipes on these pages and for regular use, I chose regional varieties, such as Jacob's cattle, soldier or yellow-eye beans. They are interchangeable in recipes.
- Adding baking soda to soaking beans is not recommended; while once common, the practice reduces nutritional value and flavour.
- Do not reuse soaking water. The nutrient loss is minimal and leeched-out sugars can cause gas.
- Do not add salt or acidic foods such as tomatoes, vinegar or lemon juice until beans are almost tender, or beans may not soften.
- Beans are missing methionine, one of the essential amino acids. For a complete protein combine beans with rice, corn or wheat, which have it in abundance.