Are Beans The Magical Fruit?

I’m sure you remember the children’s rhyme:

Beans, beans the magical fruit

The more you eat the more you toot.

The more you toot the better you feel.

So, eat your beans at every meal

But are beans really a magical fruit when it comes to human and planetary health?? Experts think that consuming beans on a regular basis can be very beneficial to both humans and planet in several ways.

First, what’s a bean? We hear the words “beans,” “legumes,” and “pulses” interchangeably – what’s the difference and why do I care?? Legumes are a family of plants that bear several seeds in a pod and can be eaten as a vegetable before they are often dried. Pulses are the edible seed from the legume plant. Examples are lentils, broad beans, peas, chickpeas, soy, mung, lima, navy, kidney, black, pinto and many, many others. Legumes can enrich the soil they are grown in and have a unique relationship with certain soil bacteria and can supply essential nitrogen compounds that enrich soil health. Legumes belong to the third largest family among flowering plants (after orchid and daisy families), and the second most important to the human diet after grasses (grains). So, there’s that…

Why should you care? ?When you wonder how you might be able to contribute in some small way to the overall health of yourself and the planet, eating beans is a great way to start.

?Chef Tom Hunt speaks passionately about beans in his book, Eating for Pleasure, People, & Planet: ?

“As I’m sure you know by now, I’m a lover of legumes, grains and pseudo-cereals (millet, sorghum, for example) for all the nutrients they provide us and the soil.? Exploring edible seed biodiversity is joyous, fascinating, and delicious… Cooking your own beans, legumes, and grains from scratch is one of the most easy, rewarding, cost effective, nutritious things you can do for your diet.”

Chef Hunt goes on to speak to the soil benefits of beans:

“…legumes are nitrogen fixing and help to improve soil fertility.? They require less water and fertilizer to grow than other proteins and can make you feel full and lose weight, as well as reducing bad cholesterol.”

Harold McGee devoted over 50 pages to beans in his book On Food and Cooking, The Science and Lore of the Kitchen. In brief, this extensive chapter speaks to the importance of consuming grains and beans in the life of humans:

Beans are a concentrated source of protein and can be easily stored for long periods of time.? They have played a crucial role in human nutrition and cultural evolution for almost 10,000 years and were some of the first propagated food crops that were brought under human control.? Beans provide much of the caloric intake for some middle eastern and east Asian cultures – in some instances 2-3 times the average than the developed west. Cereals and legumes when combined can account for more than two thirds the world’s dietary protein.

My registered dietitian friends, Raeanne Sarazen MA, RDN, author of The Complete Recipe Writing Guide: Mastering Recipe Development, Writing, Testing, Nutrition Analysis and Food Styling , and Alyson Greenhalgh-Ball, Founder and CEO of Conscious Impact , have this to say about consuming beans:

Raeanne Sarazen: A simple technique to make your recipes healthier is to add more legumes (beans, peas, and lentils). Beans are great for your health, supporting gut health and helping in the prevention or management of conditions like obesity, heart disease, and type 2 diabetes. Additionally, they're packed with protein, fiber, B vitamins, iron, potassium, magnesium, zinc, and folate. Canned beans are a convenient option, and already cooked—and just as nutritious as dried versions.

Alyson Greenhalgh-Ball:? I’m excited to partner with Mark and the Beans is How campaign - to double bean consumption globally. This offers such huge potential in food system transformation that will benefit people, planet and prosperity. So put beans on your plate, in your shopping basket or menu.

If you’ve never cooked beans before you no doubt have questions on how to prepare them as part of a balanced meal – it can seem complicated – I assure you, it’s easy, and the following recipes are inspired by global cuisines with ingredients that are available in most big supermarkets.? The Fanny Farmer Cookbook by Marion Cunningham, speaks to dried beans passionately:

“They are splendid in casseroles, robust and satisfying in soups and salads, and, on a hike a cold bean sandwich has no peers.”

There are MANY cookbooks on how to prepare and cook beans.? And there are several culturally specific methods that result in deep rooted traditional flavors and textures of bean dishes.? One such method uses red beans, cooked long and slow with sugar to create a sweet paste that’s used in pastries.? Worth a visit if you have time and will open your palate to the whole world of beans as a sweet dish (and maybe inspiration for a follow-up article).? There are cooking methods that include soaking beans overnight, a two-step cooking method where beans are boiled first and then cooked slowly, and, a very slow-all-day-cook preparation. As I began walking down the path of discovering bean cookery on my own, I wanted to be able to prepare them with as little fuss and time as possible with maximum flavor and appeal. All the time-consuming recipes I tried in my recent experience were good, but I wanted something fast, flavorful, and easily repeatable that could be ready to eat in about an hour and created a crave-able meal. After several attempts at alternate methods, I discovered my pressure cooker, with a twist, was a super convenient way to create delicious results.?

?I create two “chambers” in my pressure cooker where the beans are cooked separately from aromatics.? This method took a few attempts to get right, and I will admit when I landed it with superior results, I was initially skeptical so tried it several more times to ensure it wasn’t a fluke.? Basically, I use the trivet that came with my pressure cooker to support an oven-proof bowl that contains an assortment of aromatics.? I add beans and water in a one-to-three ratio, some salt, and a pinch of baking soda (sodium bicarbonate) to the bottom of the pressure cooker.? I then add the oven-proof bowl, filled with the aromatics, supported on the trivet, and then pressure cook the beans and this bowl-of-flavor together until the beans are tender and the aromatics have become softened and full of flavor, about an hour.? I then carefully remove the hot bowl-of-flavor and puree the mixture, drain off some of the bean cooking liquid, and stir the puree into the beans.? In about an hour, I’ve a fully flavored pot of beans that’s almost fool proof.? I’ve no doubt you could experiment with a wide host of ingredients to add to the bowl-of-flavor and create your own signature dish.? So, if you ask me, beans ARE the magical fruit – in more ways than one, just like the nursery rhyme implies.?

?There are several organizations that help support messaging on the benefits of eating more beans: One that I love and am engaged with is The Chefs’ Manifesto (a division of the SDG2 Advocacy Hub ).? Their campaign, “Beans is How ” has a great website offering all sorts of “bean-information” from recipes, to advanced health data and offers an opportunity to join their newsletter.? Additionally, the US Dry Bean Council’s website is a great resource “providing information to consumers, health professionals, buyers, suppliers and the media around the world about the good taste, nutritional value and versatility of beans.”

?Two of the recipes below are inspired by the Japanese and Mexican friends in my life, and a third recipe is inspired by the home cooking I had as a child. Here are three recipes to try that are not only ready in about an hour but also very affordable and create delicious meals for six persons:

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Miso-Molasses Braised Beans

Inspired by a Japanese chef I’ve had the pleasure of working with, this recipe kind of lives in the world of Japanese comfort food, and the world of New England Baked Beans at the same time. I serve this with short grain rice, and steamed Bok Choy.

Ingredients:

1 pound kidney beans, rinsed and picked through*

3 cups water

1 teaspoon kosher salt

? teaspoon baking soda

2 Tablespoons white miso paste

2 Tablespoons red miso paste

1, 1-inch piece of ginger, peeled, thinly sliced

2 cloves garlic, smashed

3 scallions, thinly sliced

3 Tablespoons soy sauce

1 Tablespoon mustard (I use Dijon mustard)

? cup sake (or 3 Tablespoons sauvignon blanc, and 1 Tablespoon white vermouth)

? cup molasses

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Garnish:

3 scallions, very thinly sliced on the bias

? bunch cilantro, roughly chopped

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Directions:

Stir together the beans, water, salt, and baking soda in the bottom of a 4-quart pressure cooker.? Place a metal trivet atop the beans.

?Stir together miso pastes, ginger, garlic, scallions, soy sauce, mustard, sake, and molasses in a small oven-proof bowl until almost smooth.? Place this bowl on the trivet and close the pressure cooker.

?Cook over high heat until high pressure is reached, and the steam is escaping in short bursts that are about 10-seconds apart, about 5 minutes.? Lower the heat to medium-low and continue cooking, allowing steam to escape in short bursts that are about 10-20 seconds apart, until the beans are tender, about 50 minutes.? Release pressure following your manufacturer’s directions for “fast release” (my pressure cooker’s instructions are to carefully place the pressure cooker in the sink and allow cold water to run across the pot until the pressure eases – takes a few seconds).? Check that the beans are tender; if not, return to pressure and cook another 5 minutes, releasing pressure as indicated above.

?Carefully remove the oven-proof bowl, and transfer contents to a blender.? Carefully blend the hot liquid until smooth on very low speed.? Drain the beans of half their cooking liquid and stir in the puree.? Transfer to a serving bowl and top with freshly chopped scallions and cilantro.

?*I always rinse my beans before cooking and pick through them to remove any stones or beans that are broken.?

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Beans In Dry Chilies with Chocolate

I have the luxury of cooking alongside several of my Latina friends who are amazing cooks.? This recipe is a tribute to them and the informal education I have received as a result of sharing meals together.? I like to serve these beans with corn tortillas, guacamole, and a simple salad of shaved red cabbage dressed in lime juice, olive oil, salt, and pepper.

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Ingredients:

1 pound kidney beans, rinsed and picked through*

3 cups water

2 teaspoons kosher salt, divided use

? teaspoon baking soda

2 bay leaves

1 dry guajillo chili pepper, seeds and stems removed, torn into small pieces

1 dry pasilla chili, seeds and stems removed, torn into small pieces

1 dry ancho chili, seeds and stems removed, torn into small pieces

2 cloves garlic, smashed

1 large shallot, roughly chopped

2 large Roma tomatoes, seeded, roughly chopped

3 sprigs fresh oregano, leaves removed from the stems, stems discarded (or 1 teaspoon dried Mexican oregano)

? cup dry red wine, beer, or water

? cup bittersweet chocolate chips

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Garnish:

3 scallions, very thinly sliced on the bias

? bunch cilantro, roughly chopped

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Directions:

Stir together the beans, water, 1 teaspoon of the salt, baking soda, and bay leaves in the bottom of a 4-quart pressure cooker.? Place a metal trivet atop the beans.

?Toss together the torn chili peppers, garlic, shallot, tomatoes, oregano, and wine in a small oven-proof bowl.? Place this bowl on the trivet and close the pressure cooker.

?Cook over high heat until high pressure is reached, and the steam is escaping in short bursts that are about 10-seconds apart, about 5 minutes.? Lower the heat to medium-low and continue cooking, allowing steam to escape in short bursts that are about 10-20 seconds apart, until the beans are tender, about 50 minutes.? Release pressure following your manufacturer’s directions for “fast release” (my pressure cooker’s instructions are to carefully place the pressure cooker in the sink and allow cold water to run across the pot until the pressure eases – takes a few seconds).? Check that the beans are tender; if not, return to pressure and cook another 5 minutes, releasing pressure as indicated above.

?Carefully remove the oven-proof bowl, and transfer contents to a blender.? Carefully blend the hot liquid until smooth on very low speed and add the chocolate and remaining teaspoon salt.? Stir until the chocolate is melted and the sauce is slightly thickened.? Drain the beans of half their cooking liquid, remove bay leaves, and stir in the puree.? Transfer to a serving bowl and top with freshly chopped scallions and cilantro.

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Beans With Tomatoes in Winter Herbs

This recipe uses flavors from my childhood (my mom was a great cook).? Italian American inspired, and rich with tomatoes and hearty herbs – perfect for a cold winter evening served over a bowl of cheesy, hot, polenta, or can be served chilled tossed into shredded lettuces dressed in a Dijon vinaigrette.

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Ingredients:

1 pound navy beans, rinsed and picked through*

3 cups water

2 teaspoons kosher salt, divided use

? teaspoon baking soda

2 bay leaves

1 small onion, roughly chopped

3 cloves garlic, smashed

2 large sprigs of each, fresh oregano, fresh parsley, fresh sage, fresh thyme (or any combination of hearty herbs)

2 teaspoons fresh lemon zest

2 teaspoons fresh orange zest

? cup white wine

1 cup canned, crushed tomatoes

2 Tablespoons extra virgin olive oil

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Garnish:

? bunch fresh parsley, roughly chopped

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Directions:

Stir together the beans, water, salt, baking soda, and bay leaves in the bottom of a 4-quart pressure cooker.? Place a metal trivet atop the beans.

?Toss together the onion, garlic, herbs, lemon zest, orange zest, wine, tomatoes, and olive oil in a small oven-proof bowl.? Place this bowl on the trivet and close the pressure cooker.

?Cook over high heat until high pressure is reached, and the steam is escaping in short bursts that are about 10-seconds apart, about 5 minutes.? Lower the heat to medium-low and continue cooking, allowing steam to escape in short bursts that are about 10-20 seconds apart, until the beans are tender, about 50 minutes.? Release pressure following your manufacturer’s directions for “fast release” (my pressure cooker’s instructions are to carefully place the pressure cooker in the sink and allow cold water to run across the pot until the pressure eases – takes a few seconds).? Check that the beans are tender; if not, return to pressure and cook another 5 minutes, releasing pressure as indicated above.

?Carefully remove the oven-proof bowl, remove and discard the herb stems, and transfer contents to a blender.? Add the remaining teaspoon of salt, and carefully blend the hot liquid until smooth on very low speed. Drain the beans of half their cooking liquid, remove the bay leaves, and stir in the puree.? Transfer to a serving bowl and top with freshly chopped parsley.

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