Can uncooked peruvian beans make you sick? Bean soaking, how long to cook and nutrition.
The most commonly eaten bean in the UK is the haricot bean, these are the ones you find in tins with tomato sauce. Although they appear orange, they are in fact naturally white and are only this colour because of the juice.
Other commonly used beans are broad, green and kidney, all very familiar in the average family kitchen. They are easy to prepare and can be purchased at any time of year, whether tinned or frozen.
However this small group of popular beans is very limited when we consider the plethora of varieties that are available to us and often get over looked. The butter bean for example is low in fat and sugar, yet is extremely filling as well as tastes delicious. One of the primary reasons other bean options are not more frequently used, is that there is this perceived misconception that they are difficult to prepare or cook and many people are not entirely sure what they can put them with. I would like to dispel this myth by announcing to the whole world right now that, shock horror, it is not difficult to prepare or cook beans and you can add them to a whole range of your normal meals and even create a few with beans as the main ingredient. Beans are a very versatile ingredient and once you start using them I'm sure, like me you too will want to eat more of them.
Peruvian Bean soaking times.
Soak them overnight for between 8 and 12 hours.
How do I know if they need to be soaked?
If you have purchased your beans tinned, then more often then not they, will not need to be soaked. However they will still need to be cooked, especially kidney beans.
Similarly frozen products will often not need to be soaked but again they will need to be cooked.
The instance's beans do require soaking prier to cooking is if they are a whole or dried food, however if you are ever in any doubt, you can always read the label, which should clearly state that they do require soaking and exactly how long for.
Soaking times do vary, they are usually anything between eight and ten hours, I usually plan ahead and soak them overnight, however if your better at remembering things in the morning then me, there's no reason not to leave them to soak throughout the day.
What about sprouting?
Sometimes we don't want to eat our bean as the seed, we would like to devour it as the sprout and again this is another time we will need to soak our beans.
To soak for sprouting you can do one of two things, you can do it the easy way by using a sprouting kit (some of which are featured to the right) or you can do it the long way at home.
You can do your own sprouting fairly easily by placing the beans in a clean jar with 2cm of water, screw on the lid and place in a dark space overnight.
Rinse the seeds with cool fresh water the next day and repeat this process until they begin to sprout.
Once they have done this, you can also place them in direct sunlight before consuming, although this is not necessary.
Soya beans are extremely good for you, containg Isoflavones, Protease inhibitors, Iron, Vitamine B6, Vitimine E, Folate, Calcium, Folic acid, Saponins, Vitamine B2, manganese, Zinc and Magnesium.
It has anti-oxidant and detoxifying properties. It's good for your heart, is an anti inflammatory and is thought to be a good food to an aid against cancer.
Soya beans are also one of the rare plant forms that contain all eight essential amino acids.
Soya is an ingredient found in many healthy food and drink related products including flour, milk, tufu, miso, yogurt, tempeh and of course soya sauce.
These are by far one of my personal favourites, they are delicious and filling. A really satisfying bean to eat and are used a lot in south American food.
They are packed full of nutrients and contain manganese, iron, potassium, vitamin B3, folate, Zinc, fiber, Vitamin B5 and protein.
This makes them extremely good for your heart, as well as this they also have anti-viral and anti-bacterial properties.
Black eyed beans.
The Black eyed bean is a well used ingredient in Cajun cookery and Creole.
It contains biotin, calcium, vitamin B3, Iron, vitamin B1, magnesium, selenium, zinc, fibre, vitamin B2, folate and manganese.
Like the butterbean the kidney bean is used in many south American dishes.
Do be careful when using it in your cooking though as it will make you ill if it is eaten raw.
The kidney bean contains folate, magnesium, Vitamin B1, phosphorus, copper, Iron, protein, Vitamin K, molybilenum, potassium, manganese, fibre and Zinc.
One of the more popular of the beans and is also very good for you, so if you already eat this particular one regularly, keep doing so.
The green bean contains Beta carotene, Omega 3 oils, manganese, Phosphorus, Protein, fibre, Vitamin B3, Vitamin C, Copper, Vitamin K, Calcium, Vitamin B1, Folic acid, Iron and Vitamin B2.
Like the rest of the beans mentioned it is also good for the heart, with anti-viral and anti-cancer properties.
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They are also known as azuki or adzuki beans.
In Japan Aduki beans are revered for there ability to help aid the body to heal, especially for those that are suffering from kidney problems or a bladder infection. Haled the 'king of beans', it's no wonder the Japanese are so fond of them.
They have a nutty taste and are ideal for detoxing. They are also an anti-oxidant and again very good for the heart.
Aduki beans contain Calcium, Zinc, Vitamin B1, protein, manganese, Vitamin B3, fibre, protein, Vitamin B2 and magnesium.
Other beans to look out for.
Black beans are now more easily available to buy and it's worth trying these out too.
They are full of Vitamin B1 and also contain protein, manganese, iron, phosphorus, fibre, magnesium, folic acid, molybdenum.