The Plight of the Bean

The plight of the lowly bean has really done a turn around. It was notorious as a food that came in cans with pork and tomato sauce and best known for the food of the poor or those who can’t do much more cooking than opening a can. Its best known culinary partner used to be the hot dog. Now beans are touted as the best nutritional bargain in the market—but more importantly perhaps—also delicious.

Beans were one of the first crops cultivated by prehistoric man. Bean remains dating back to 4,000 B.C. have been found in caves near Ocampo, Mexico. Mesopotamia and China follow about 2,000 years later. And beans are prepared more or less the same way today as they were then. The green version of the bean is usually the pod or the immature seeds within the pod. The seeds when mature and dried are the legumes that we soak and slow cook in liquid for from 45 minutes (split peas) to four hours (chick peas).
These slow cooked dried beans are the greatest convenience food imaginable. They are always available, they are cheap, they store practically forever and they are very high in protein, minerals and fiber.

Yes, in spite of the reputation of being a bother to cook from scratch, with a little planning, beans are at your fingertips ready to go any time. Of course, you can buy them canned, already cooked. But I don’t like the amount of salt that is added, the tinny taste they sometimes have—and I have found them so easy to cook and freeze that I just do it from time to time. If you really dislike cooking, go ahead and get the canned beans. But if cooking is enjoyable for you and time is the only problem, pick a weekend and make beans—they’ll last you a year or so and it really isn’t hard. There are only a few steps and then like yeast bread, there is a lot of waiting time. The third alternative is to use a pressure cooker if you have one.

There are several different methods of preparing beans. First, they must be soaked. You can use the long method which means to cover the beans with water and leave them overnight. In the morning, they’re ready to cook. Some people advise draining the soaking water and re-covering the beans with fresh water or vegetable stock. It does reduce the gas-producing properties. But it also causes a loss of flavor and vitamins—and I don’t recommend it. Our bodies get used to beans and don’t suffer from flatulence as much if we eat them often (and we should), but if it is a persistent problem, the product Beano will alleviate it.

A quick method of soaking beans is to cover with water and bring to a boil. Boil for 2 minutes; cover and let sit for 1 hour off heat. Then proceed to cook as other soaked beans.

I like to buy several varieties of beans: usually black, pinto, red, navy beans and chickpeas, in one-pound packages. I pick them over for little bits of mud or stone. Rinse them well while sorting through them. Put them to the desired soaking method. Following the time directions on the package (each variety needs a little different time to cook), cook in plain water or vegetable stock (not really necessary, as the beans are so flavorful by themselves). When completely cooked and cooled, divide into 2-cup portions and freeze in rigid freezer containers. Label them by type and date them. There they are; just as handy as canned and much cheaper and more nutritious.

The ways to use your supply of beans are too numerous to list, but some ideas are: soups, of course (my favorite), salads, sandwiches, spreads, baked bean pots, casseroles, etc.
Here’s a solid recipe that is sure to please almost anyone.

The Dairy Hollow House Cuban Black Bean Soup

Pam cooking spray
5 cups cooked black beans and their liquid
5 cups vegetable stock
1 bay leaf
½ fresh jalapeno pepper, seeds and membrane removed, chopped
2 Tbsp. olive oil
1-1/2 large onions
1 green bell pepper, stemmed, seeded and chopped
2 to 3 cloves garlic, minced
Salt to taste
1 cup cooked white rice, for serving
½ cup chopped onion for serving.

Spray a large heavy soup pot with the Pam and add beans, stock and bay leaf, broken up a bit. Heat through. Meanwhile, heat oil over medium heat in a large skillet. Add the onions, green peppers and jalapeno pepper. Sauté until softened, about 3 minutes. Stir in the garlic and cook a few seconds more. Add to the beans and season with salt. Let simmer about 20 minutes. Serve with rice and chopped onion.