Keeping a finger on pulses

Beans are good for you, we all know that, but because dried beans take so long to cook, we often neglect them as a valuable source of protein.

When time doesn't allow starting with dried beans, substituting canned beans can be a real help.

It is a good idea to drain and rinse the beans well as the packing liquid is often salty and unpleasant to use.


HOW TO PREPARE DRIED BEANS

Sort through beans and discard any damaged ones.

Rinse well in a colander under running water.

Put in a bowl, cover with a generous amount of cold water and leave to stand for 6-8 hours or overnight. If any beans float to the top, discard these as well.

The next day, drain the beans and rinse again under running water. Put in a saucepan, add enough water to cover and place over a medium heat. Simmer covered, until soft (about an hour).


A QUICK SOAKING METHOD

Put rinsed beans in a saucepan, cover generously with cold water and bring almost to the boil.

Remove from heat and set aside for one hour. Drain well. The beans are now "soaked"and ready to cook.


BEANS AND GAS

Many people avoid eating beans because of their bad reputation for causing flatulence.

If high-fibre foods such as dry beans are not a regular part of your diet, the natural complex carbohydrates in beans may cause temporary digestive discomfort.

Research shows that adding beans to your diet on a regular basis, at least once or twice a week, will reduce flatulence.

Never cook your beans in the soaking water, always discard this and use fresh water for boiling. Many also believe that if you bring the beans to the boil and throw off that water a few times, that reduces flatulence.

If all else fails, try your local health food shop for a product called Yes to Beans by Nature's Plus.


FOUR BEAN SALAD

Serves 4-6

400g can of 4 bean mix

2-3 celery stalks, chopped

1 red onion, chopped

1 yellow pepper, seeded and diced

125ml chopped flat-leaf parsley

80ml apple cider vinegar

80ml granulated sugar

60ml olive oil

salt and pepper

Drain and rinse the beans. Put them in a bowl and add celery, onion, pepper and parsley.

Whisk together the vinegar, sugar, olive oil and season. Add the dressing to the beans. Toss to coat.

Allow to stand for a few hours for the flavours to mingle before serving.

This salad keeps well in the fridge for a few days.

NOTE: The four bean mix can be replaced with your choice of any other beans.


BUTTER BEAN KORMA

Serves 4

15ml oil

1 onion, chopped

2 garlic cloves, crushed

10ml garam masala

5ml ground coriander

5ml ground cumin

5ml ground chilli powder

3ml ground turmeric

400g can of coconut milk

500g button mushrooms

100g ground almonds

30ml tomato paste

125ml vegetable stock

2 x 400g cans butter beans, drained and rinsed

1 red pepper, sliced

15ml lemon juice

60ml chopped fresh coriander

Heat oil in large pan. Fry onion and garlic until golden. Add the spices and cook for 1-2 minutes. Add coconut milk and bring to boil.

Reduce the heat and add mushrooms, ground almonds, tomato paste and vegetable stock.

Simmer for 10 minutes, stirring occasionally. Add the beans and pepper and cook for 5 minutes or until sauce has thickened.

Stir in the lemon juice and coriander. Serve with papadoms or basmati rice.


BEAN AND ROASTED RATATOUILLE

Serves 4

1 red onion, peeled

2-3 courgettes (zucchini), cut into 2cm slices

2 brinjals, diced

1 red pepper, seeded and cubed

30ml olive oil

salt and pepper

1 onion, chopped

2 cloves garlic, crushed

400g can of chopped tomatoes

30ml tomato paste

400g can cannellini beans, drained and rinsed

pinch of sugar

60ml chopped basil

Combine the red onion, courgettes, brinjals and pepper in a roasting pan and pour over the oil. Season and toss to coat. Roast at '176C for 20 minutes until vegetables are soft.

Heat a little more olive oil in a saucepan and fry the onion and garlic until soft.

Add tomatoes, tomato paste and beans and simmer for 20 minutes.

Remove and season with salt, pepper and sugar.

Combine with the roasted vegetables and stir in the basil.

Serve with wedges of toasted bread.


BEAN AND CHORIZO SALAD

Serves 4

200g chorizo sausage, sliced

1 red pepper, seeded and diced

2-3 small tomatoes, cut into wedges

400g can of 4 bean mix, drained and rinsed

pillow packet of rocket leaves

Dressing

45ml olive oil

15ml red wine vinegar

3ml chopped garlic

salt and pepper

pinch of sugar

Fry the chorizo slices until done and drain on paper towel.

Combine with the peppers, tomatoes and beans. Toss with the dressing and arrange on a bed of rocket.

Dressing: Combine all the ingredients together and mix well.


CHILLI CON CARNE WITH NACHOS

Serves 4

30ml olive oil

2 onions, chopped

2 cloves of garlic, crushed

2 carrots, grated

2 sticks of celery, chopped

5ml chilli powder

5ml ground cumin

5ml ground cinnamon

500g beef mince

400g tin of red kidney beans, drained and rinsed

2 x 400g cans of chopped tomatoes

30ml tomato paste

250ml beef stock

salt and freshly ground black pepper

1 small bunch of fresh coriander

100g nachos chips

125ml grated cheddar cheese

125ml grated mozzarella cheese

Heat the oil and fry the onion, garlic, carrot and celery until soft. Add the spices and cook for a minute.

Add mince and cook, breaking up lumps, until lightly browned. Add the beans, tomatoes, tomato paste and stock and simmer for 30 minutes. Season well and add the chopped coriander.

Spoon into a serving dish and arrange a layer of nachos on top. Sprinkle with cheeses and brown under a grill. Serve immediately.

• This article was originally published on page 17 of The Star on November 26, 2009

Source : Babynet