Every time I see the Bad Lip Reading video of the Democratic Party Debate where Hillary Clinton says and repeats “Pinto, Pinto Beans!!!” …I want to eat beans.
We can eat beans in salads, soups, and creams; also with rice, fish, stock, chips/fries … and so on. Beans are one of the longest cultivated plants in the world.
Beans are richer in proteins, fiber, B vitamins, carbohydrates, iron, calcium and more other minerals. Most types of beans are high in fiber and low in fat.
Tips about beans:
- Kidney and red beans contain a harmful toxin (Lectin Phytohaemagglutinin), this is why it is very important to cook those beans for the right amount of time (at least 10-12 min) sometimes undercooked beans can be more toxic.
- Always soak them in cold water.
- Never cook them in the same water that was used to soak.
- To enhance the digestibility (avoid flatulence); only salt them at the end of cooking and add 1 teaspoon of vinegar when cooked.
Types of beans:
Fava beans, Garbanzo beans (Chickpeas), black beans, kidney beans, lentils, adzuki beans, lime beans (butter beans), pinto beans, soybeans, mung beans, split beans and anasazi beans.
One of my favorite recipes with beans:
Risotto of beans with pork belly. (I know that beans and meat are not a good combination, because each has a different digestion time requirement!)
Ingredients: (for 2 people)
1 ½ cup Kidney beans
1 ½ cup Butter beans
2 cups risotto rice
2 slices pork belly
1 ½ tbsp. – unsalted butter
1 glove garlic
3-4 branches of fresh parsley
1 yellow pepper
1tsp black pepper
Pinch of turmeric powder
Soak the beans for 6-8 hours (Remember always in cold water), if you do not have time then you can use beans in a can.
Add the oil in large pan and heat a medium temperature, fry the garlic until gold, then remove it and add the beans, black pepper and turmeric fry around 3-4 minutes. Add the butter and stir until melt and mix all together.
Then slowly start to add water and let it boil and stir every 3-4 minutes. The risotto will be done around 25-35 minutes. Add butter if you want more creamy consistency.
Meanwhile, slice the carrots, yellow pepper and zucchini. Heat a pan with a 2 or 3 drops of olive oil; add the vegetables and fry until they start soften.
Squeeze the lime into the large pan with the risotto and stir while you turn off the cooker. Add salt and stir again.
Put the pork belly in a grill and cook until golden.
Cut two slices (3cm) of tiger bloomer bread, remove the inside to make the thick slice hollow and spoon the risotto inside of the bread. Make a bed with the vegetables and place the pork belly on top. Cut the parsley into small pieces and put on top of the pork belly.
Enjoy, feel & eat!
*Resources: www.strongertogether.com (2013, National Cooperative Grocers Association) and 2015, Wikipedia.com