FACT SHEET: BEANS & LEGUMES

Legumes, also known as dried beans, are the edible seeds that grow in pods on annual plants, bushes, or vines of the Leguminosae family.  Beans are an important staple food throughout the world with over 13,000 known varieties. 

As a WHOLE FOOD, dried beans are an important addition to the natural diet. Today, as in millennia past, beans are unrefined.  They are sun-dried until the pods crack and open, then collected from the bottom of the pile. Provided the beans are grown organically, they are not washed, parched, polished, gassed, preserved or colored.  Like organic grains, they are nature’s pure seeds.

Beans are very high in protein, but unlike meat, do not add cholesterol, saturated fat or toxic nitrogen byproducts.  Eaten in combination with grains they provide complete protein. The phytochemical diosgenin, which appears to inhibit cancer cell multiplication is found in beans.  Beans reduce the levels of serum cholesterol and are a superior source of carbohydrates for people with diabetes, since they are slowly digested and cause only a gradual rise in blood sugar levels.  They are also an excellent source of fiber.

“ A bean’s color indicates the organ it most benefits, and so while beans as a ‘category’ strengthen the kidneys, green-colored beans, like mung beans and split peas, also benefit the liver.  Red beans, including adzuki and kidney beans, influence the heart.  Yellow beans, like chickpeas and soybeans, support the spleen-pancreas.  Navy beans, limas, and other white beans energize the lungs and colon.  Black beans are doubly supportive to the kidneys.”

Storing Beans - Dry beans should be stored at room temperature in covered containers.  They will keep almost indefinitely.  Do NOT keep dry beans in the refrigerator, as they may absorb water and spoil before using.

Sorting - Inspect for, and remove, small stones, pieces of dirt, beans with holes or misshapen and wrinkled beans.

Soaking - Soaking rehydrates beans and shortens cooking times and it also eliminates the water-soluble gas-producing sugars.  There are basically two methods for soaking: long-soak and quick-soak.
           
            Long-soaking - takes time, but requires little effort.  Cover the beans with plenty of room-temperature water.  Hot water may cause the beans to sour and cold water slows rehydration time.  Soak them overnight 8-10 hours but not longer than 12.  DISCARD SOAK WATER & RINSE BEANS THOROUGHLY.

            Quick-soaking - rehydrates beans in little more than 1 hour.  Bring the beans and water for soaking to a boil.  Boil for 2 minutes.  Remove from heat, cover pot and let stand for 1 - 4 hours.  The beans are ready to cook after 1 hour but the longer soaking times allow a greater amount of gas-producing sugars to dissolve into the water.  DISCARD SOAK WATER & RINSE BEANS THOROUGHLY.

Basic Stove-Top Cooking - Place the drained beans into a large pot and cover with 3 cups fresh water for each 1 cup dried beans, or to about one inch above the beans.  Add 1-2 Tablespoons oil (to prevent boiling over) and seasonings as desired.  Boil gently with lid tilted until tender when tasted, 1-1/2 to 2 hours.

Basic Pressure-Cooker Cooking - Place the drained beans into pressure cooker and cover with 3 cups fresh water for each 1 cup dried beans, or to about one inch above the beans.  Add 1-2 Tablespoons oil (to subdue foaming) and seasonings as desired.  Set the cooker at 15 lbs of pressure and cook beans for the time indicated on the cooking chart, keeping in mind that timings are approximate.

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