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October 05 |
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Try Beans for a Healthy Meal |
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first frost is just around the corner. When the weather starts getting
colder, I think of eating soup and chili. On a cold night, I can’t think
of a nicer thing to go home to than a warm pot of soup and some bread.
When you are making that soup, don’t forget the beans. Beans have many of the characteristics that we look for in a healthy food. They are naturally low in fat, sodium and calories. They are cholesterol-free and contain complex carbohydrates. They have both soluble and insoluble fiber and many essential vitamins and minerals. One cup of beans provides: þ 9 grams of fiber þ 12 grams of protein þ 20% of the daily value of iron þ 20% of the daily value of calcium þ 1-4 grams of fat Can you imagine getting all of that for about 10 cents per serving? Preparing Beans One pound of dry beans is about two cups. When that pound of beans is soaked and cooked, it will yield six cups. Soak beans overnight to help them keep their shape and have a more uniform texture than quick-soak beans. To soak beans, use six cups of cold water to each pound of dry beans and let them stand over night. To quick-soak beans, use 6-8 cups of water per pound of beans. Heat the water to boiling and boil for two minutes. Cover the pot and let the beans stand one hour. After soaking, rinse and simmer for about two hours. Remember: Acid such as lemon juice, tomato sauce or vinegar should be added at the end of the cooking process since these acids can interrupt the cooking process making beans too firm. Season those beans! Beans act like little sponges soaking up the flavors of the seasonings they are cooked with. Different types of bean really blend well with certain seasonings. Use these beans and seasonings: è Red or Kidney beans: cayenne, chili pepper, green chilies and chili sauce. è Black-Eyed Peas or Pintos: Coriander è White Beans or Lentils: bay leaves. è Any type of bean: garlic and onions. Quick Bean Ideas: è For a quick snack, add 1/3 cup salsa to one can of fat-free refried beans. Mix those two Ingredients and use as a dip with baked tortilla chips or spread on a flour tortilla with some cheese, roll and eat! è Add to pasta salads and tossed salads for added flavor and nutrients. è Puree and use to thicken soups or sauces. è Use as a baked potato topper. Add chili powder, cumin and garlic powder to the beans and serve them on top of a baked potato with salsa and nonfat sour cream |
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Kris Jenkins jenkinsk@missouri.edu Regional Specialist Human Environmental Sciencs Last revised: 03/18/09 |