BEANS - FACTSHEET
Beans are a staple in Mediterranean and North African cooking. They are a good source of fibre, protein and iron.
Potential Health Benefits
reduces unhealthy cholesterol
helps regulate appetite and reduce food cravings
stabilises blood sugar
cleanses and protects the colon
supports the liver
antiseptic properties (chickpeas)
diuretic and good for inflammation of the urinary tract (chickpeas)
support bone building (chickpeas)
Uses
Once cooked beans can be eaten hot or cold, and can be added to salads, soups and stews. They can also be made into dips and burgers.
How to Cook Dried Beans
Soak the beans for 8 hours in cold water. Make sure they are covered plus an extra 2-3 inches.
If soaking for longer keep them in the fridge.
Rinse thoroughly until they drain clear.
Place them in a pot and cover with water - use 3-4 cups (750ml-1 litre) of water for 1 cup (200g) of beans, you need about 1 inch of water above the beans.
Bring to the boil and simmer until tender.
You can add an onion, 2 bay leaves, 2 cloves of garlic to the pan if you wish to add flavour.
Cooking Times (approximate)
Black beans, cannellini, butter/lima beans, chick peas, flageolet/haricot/navy beans & azuki/red beans - 90 minutes
Black eyed beans, fava/broad beans, great northern beans/white beans & kidney beans – 60 minutes
Pinto beans – 120 minutes
Cooking with Dried Beans
You can add cooked beans to soups, stews or curries.
Dried v Cooked Beans
250g of dried beans equates to around 500g in weight when cooked.
1 cup of dried equates to around 3 cups cooked.
Go Slow
If you have not eaten beans before, start with a small portion and leave it a few days before you eat it again. This will allow time for you to ensure your body does not react negatively to it. Make sure you cook your beans properly or they can upset your stomach.
