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Can uncooked peruvian beans make you sick? Bean soaking, how long to cook and nutrition.

Updated on June 28, 2012

Brilliant beans

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.

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.


Butterbeans
Butterbeans

Butterbeans.

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.

Kidney beans.

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.

Green beans.

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.

Aduki beans.

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.

Anasazi.

Black turtle.

Fava.

Garbanzo.

Great northern.

Lima.

Navy.

Pinto.

Canalini.

Borlotti.

Mung.

Black beans.

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.


Comments

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    • Peggy W profile image

      Peggy Woods 

      8 years ago from Houston, Texas

      Haha...your title definitely lured me in to reading this. Good job about pointing out the nutritious aspect and ease of cooking beans. I was unfamiliar with a few of these types of beans and will now be curious to find them and try them. Thanks!

    • wrenfrost56 profile imageAUTHOR

      wrenfrost56 

      8 years ago from U.K.

      Thank-you mtsi1098. Please don't change that title because of me, we are not in competition and if anyone should be worried it should be me! As ever I'm enjoying your work my friend and thanks again for dropping by. :)

    • wrenfrost56 profile imageAUTHOR

      wrenfrost56 

      8 years ago from U.K.

      Thank-you katie, very much enjoying your work also. :)

    • profile image

      mtsi1098 

      8 years ago

      Hi wrenfrost56 - This is good information for traveling into other countries...You know I almost created a hub by the name of "Been there done that" but will change my name so I do not have to compete against you (I will get killed)...thanks :)

    • katiem2 profile image

      katiem2 

      8 years ago from I'm outta here

      wrenfrost, great information on beans, I've never had the haricot bean I'll have to give it a go. Thanks for the fab tips on beans :)

    • wrenfrost56 profile imageAUTHOR

      wrenfrost56 

      8 years ago from U.K.

      Thank-you andromida, it's always good to see you and very much enjoy reading your work also. :)

    • wrenfrost56 profile imageAUTHOR

      wrenfrost56 

      8 years ago from U.K.

      Thank-you winsome, yes pinto beans are lush. :)

    • wrenfrost56 profile imageAUTHOR

      wrenfrost56 

      8 years ago from U.K.

      Thank-you billy, I agree baked beans make a great, easy meal.

    • wrenfrost56 profile imageAUTHOR

      wrenfrost56 

      8 years ago from U.K.

      Thank-you for popping in again Amber, very much enjoy reading your work also. :)

    • wrenfrost56 profile imageAUTHOR

      wrenfrost56 

      8 years ago from U.K.

      Thank-you for your comment Sylvia and thanks for sharing your sprouting experience. :)

    • wrenfrost56 profile imageAUTHOR

      wrenfrost56 

      8 years ago from U.K.

      Thank-you sadlerider, glad you enjoyed my hub. :)

    • andromida profile image

      syras mamun 

      8 years ago

      I was only knowing about beans is that it is a very good source of protein, not having any ideas of its other varieties.this hub surely shows your excellent writing skill;I will be back to this hub again,not for beans but to follow your writing skill.thanks :)

    • Winsome profile image

      Winsome 

      8 years ago from Southern California by way of Texas

      Thanks Wren, nice introduction to the varieties although my personal taste pulls me to the lima bean and the versatile pinto--with corn bread and milk--yummm. =:)

    • billyaustindillon profile image

      billyaustindillon 

      8 years ago

      I never knew Haricot beans were what were used in Baked Beans, The staple of so many of us growing up, through Uni and that easy 5 minute meal. Thanks Wren for the hub on all the other beans too ! :)

    • wrenfrost56 profile imageAUTHOR

      wrenfrost56 

      8 years ago from U.K.

      Thank-you for your comment drbj, glad I hooked you in with the title! I can understand your reservation on the mung bean, however they are very good in a stir fry. :)

    • Amber Allen profile image

      Amber Allen 

      8 years ago

      Beanz meanz vitamins, variety and value for money! Great hub. Amber:)

    • sylvia13 profile image

      Sylvia Gadea de Beer 

      8 years ago from Shoal Bay, NSW, Australia

      Very interesting hub! It reminded me of the time when I was a kid in Peru and we used to try to sprout beans. We would put them on top of some wet cotton wool and the beans would sprout in a matter of days. As soon as it started growing then we would plant it in my grandmother's garden, feeling very proud of our plant! For some reason we only did just one bean at a time!

    • saddlerider1 profile image

      saddlerider1 

      8 years ago

      A great bean Hub. We love all types of beans, use soya beans a lot and love them to. They are so versatile and beans should be everyone diet. We prefer natural organic beans wherever and whenever we can locate them in our city. We make our own soya milk from the soya beans. Thanks for the great read. I rate it UP...peace

    • drbj profile image

      drbj and sherry 

      8 years ago from south Florida

      Love your title - very intriguing. Read the hub, too. even though I am not a bean-lover.

      Learned much more than I ever thought possible about a number of species/types I have never heard of. Promise though I will never eat anything called mung.

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