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Beans provide an economical source of vegetable protein, complex carbohydrates, dietary fiber and vitamins.

The nutrition in 250ml of beans is:

• Carbohydrates 43g
• Fat 1g
• Protein 16g
• Calcium 52mg
• Iron 5.5mg
• Sodium 4mg
• Potassium 754mg
• Dietary Fiber 6.7g

Dried peas, beans, lentils and chickpeas are low in fat and good sources of protein, starch, fiber, iron, calcium and minerals.

Insoluble Fiber:
Insoluble fiber is found in peas, beans and lentils, wheat bran, vegetables, fruits, whole grains and breads. Insoluble fiber speeds up the passage of food through the intestine and helps in improving regularity. Insoluble fiber is believed to have a role in the prevention of colon cancer. Lentils contain mostly insoluble fiber, while beans and peas contain both soluble and insoluble fiber.

Soluble Fiber:
Found in beans, peas, chickpeas, oat bran, fruits and lentils. Soluble fiber stays as a gel inside the digestive system and is thought to reduce cholesterol levels in the blood and delay entry of sugar into the blood stream.

Folic Acid:
Beans and lentils are rich in the Vitamin B, folic acid. Folic acid is important at the time of conception and after conception by women and low amounts of folic acid could put the fetus at risk of Neural Tube Defects.

Potassium:
Pulses are an excellent source of potassium which contributes to a regular heart beat, regulates transfer of nutrients to cells, controls water balance and helps regulate blood pressure.

B Vitamins:
Pulses are good sources of niacin, thiamin, pantothenic acid and pyridoxine, necessary for healthy brain and nerve cells, for normal functioning of the skin, nerves and digestive system in the chemical reactions of the amino acids and proteins.

Protein:
Pulses are good sources of vegetable protein which must be combined with a complementary protein to become a complete protein containing the nine essential amino acids. Beans and Lentils, when combined with nuts, seeds, rice or grains fulfill the requirement of a complete protein. Protein is required by the body for enzymes, antibodies, transport vehicles, cellular pumps, tendons, ligaments, scars, cores of bone and teeth, filaments of hair, materials of nails and more.

Tidbit About Lentils:
Housewives in India add a little minced ginger and a few fresh spinach leaves to their lentils to make them creamy. This was a fascinating discovery from a cooking expert who was kind enough to share this information.

What occurs is, there is a single enzyme in ginger that attacks both muscle fiber and gelatin. This is why ginger is a tenderizer and why it prevents gelatin from setting. It was reasonable to think that ginger could have some effect on the proteins in the lentils. However, the spinach was a question my cooking expert found a bit perplexing. Possibly, she said, some oxalic acid in the spinach reacts with and removes any calcium in the water. Calcium, like sugar, allows fruits and vegetables to remain firmer when cooking because it prevents the pectin glue between the cells from changing to water-soluble pectin. Molasses in Boston Baked Beans contain both calcium and sugar to help them retain their shape even when cooked for days.

Sound a little like a foreign language to you? Me, too! So in short, try this for yourself. See what you think and how you like the results. Next time you are cooking any kind of dried beans or lentils, throw in a little minced ginger and along with a few fresh spinach leaves. Go with your favorite recipe or try some of the following recipes - or both!

Ingredients:
1/2 cup dried lentils
2 to 3 cups fresh filtered or spring water
1-1/2 cup vegetable broth
2 to 3 tablespoons dry white wine
1/2 cup low-fat sour cream
1/4 cup minced celery
1/4 cup minced sweet red bell pepper

Directions:
Make lentil puree first. Rinse lentils, then let soak in filtered water overnight. Drain and discard water.

In medium saucepan combine lentils and broth. Bring to a boil over medium heat. Cover, reduce heat to low and cook 25 to 30 minutes or until very tender. Drain lentils and refrigerate remaining broth for another use.

Using blender, puree half the lentils with the wine. Add remaining lentils and continue to puree until smooth, thick paste forms. If puree is too thick, add a little extra wine. Refrigerate until ready to use.

To make dip use one cup lentil puree. Reserve remaining puree for another use. To puree add sour cream, celery and bell pepper. Mix well. Refrigerate until ready to use. Serve with baskets of mixed tortilla chips and or pita bread strips.

Recipe makes about two cups dip.

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Ingredients:
1-1/2 cups dried red lentils
1 cup chopped onion
1 teaspoon ground turmeric
1 teaspoon crushed cumin seeds
1/4 teaspoon crushed red pepper
2 tablespoons olive oil
1/2 cup chopped cilantro or parsley
Salt, to taste
2 teaspoons grated lemon rind

Wash and sort lentils, discarding any stones. Cover lentils with 2 inches water and heat to boiling; reduce heat and simmer, covered, until very soft, 30 to 40 minutes. Drain well.

Saute onion, tumeric, cumin seeds, and crushed red pepper in oil in large skillet until onions are tender, five to eight minutes. Reserve 1/4 cup onion mixture.

Stir lentils into skillet; cook over low heat; stirring frequently to prevent burning, until mixture is thickened, 10 to 20 minutes. Stir in cilantro; season to taste with salt.

Nutritional information per serving (about 1/2-cup):
Calories: 171
Fat: 4g
Cholesterol: 0
Sodium: 4.4g
Protein: 10.5g
Carbohydrate: 24.6g
Diabetic Exchanges:  1 Vegetable, 1-1/2 Bread, 1 Fat

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*These can be cooked in a slow cooker; also easy in your oven set at about 300-degrees.

Ingredients:
1-1/2 cups ketchup
One onion, chopped
One bell pepper, chopped
1/2 cup water
1/2 cup packed brown sugar
3 teaspoons cider vinegar
1 teaspoon ground mustard
Two bay leaves
One can kidney beans, drained
One can great Northern beans, drained
One can lima beans, drained
One can black beans, drained
One can black-eyed peas, drained

In order above, combine all ingredients in slow cooker (or casserole dish if cooking in your oven). Cover and cook on low for five to seven hours; remove bay leaves and serve.

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Ingredients:
2 pounds dry beans, California pea beans preferred or York State beans
1 teaspoon baking soda
1 pound salt pork
1 medium-size onion
8 tablespoons sugar
2/3 cup molasses
2 teaspoons dry mustard
4 teaspoons salt
1/2 teaspoon pepper

Directions:
Soak beans overnight. In morning, parboil them for ten minutes with a teaspoon of baking soda. Then run cold water through the beans in a colander or strainer. Dice rind of salt port in one half inch squares.

Put half on bottom of bean pot with the whole peeled onion. Add beans, and then the rest of the pork on top. Mix other ingredients with hot water. Pour over beans. Put in 300-degrees oven for six hours. You cannot let the pot just set in the oven. You have to add water as necessary to keep the beans moist. Do not add too much water at a time, as this will flood the beans.

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Ingredients:
Eight lean, well-cooked bacon strips, diced
Two medium onions, halved and thinly sliced
1 cup packed brown sugar
1/2 cup cider vinegar
1 teaspoon salt
1 teaspoon ground mustard
1/2 teaspoon garlic powder
One can of (28 ounces) baked beans, not drained
One can of (16 ounces) kidney beans, rinsed and drained
One can of (15-1/2 ounces) pinto beans, rinsed and drained
One can of (15 ounces) lima beans, rinsed and drained
One can of (15-1/2 ounce) black-eyed peas, drained

Directions:
In a large skillet, cook bacon until crisp. Remove to paper towels. Drain, reserving 2 tablespoons drippings. In the drippings, saute onions until tender. Add brown sugar, vinegar, salt, and mustard and garlic powder. Bring to a boil. In a slow cooker, combine beans and peas. Add onion mixture and bacon; mix well. Cover and cook on high for three to four hours or until heated through.

Note: Any canned or dry-packaged bean variety can be easily substituted for another. Recipe makes 15 to 20 servings.

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Ingredients:
1 large onion, chopped
2 cloves garlic, crushed
1 (14.5 ounce) can reduced sodium vegetable broth
2 large tomatoes, seeded and cubed
2 tablespoons fresh cilantro, chopped*
1 teaspoon dried oregano*
2 teaspoons chili powder*
2- (15 ounce) cans no salt added kidney beans, drained

Directions:
Spray a large soup pot with nonstick spray and heat over medium heat. Add onion and garlic sauté until tender. Stir in the remaining ingredients and heat to boiling, reduce heat, cover and simmer about 30 minutes, stirring occasionally.

*More of these ingredients can be used for individual taste without affecting nutritional information. Recipe makes eight servings.

Serving Size: 10 ounces
Nutrients per serving:
Calories: 175
Total fat: 1g (5% of calories)
Saturated fat: trace
Cholesterol: 0mg
Sodium: 29mg
Carbohydrate: 31g (66% of calories)
Protein: 14g (29% of calories)
Dietary fiber: 12g

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Ingredients:
2 cups cooked pinto or aduki beans
1/2 teaspoon salt
1 teaspoon oregano
1 teaspoon chili powder
1/2 teaspoon cumin
1-2 cloves garlic, minced
2 tomatoes, chopped
3 cups cooked, warm brown rice
Garnish with chopped scallion, chopped parsley, bell pepper strips and avocado
1 tablespoon extra virgin olive oil (optional)

Directions:
In a large skillet, mix together beans with spices and cook over medium heat for 7-8 minutes. Add chopped tomatoes and cook until heated through. Stir in olive oil (optional, not included in nutrition analysis). Place warmed rice on individual serving plates and spoon beans on top. Garnish and serve.

Recipe makes two servings.

Serving Size: 10 ounces
Nutrients per serving:
Calories: 47
Total fat: 5g
Saturated fat: 1g
Sodium: 1315mg
Carbohydrate: 113g
Protein: 20g (29% of calories)
Dietary fiber: 18g

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Source:  Michigan Bean Cuisine Cookbook, Michigan Bean Commission

Ingredients:
5 ounces dry Kidney Beans, soaked
2 cloves garlic
1 jalapeno pepper, cored and seeded
1/4 cup water
1/2 cup corn oil
1 1/2 teaspoons cider vinegar
1/2 teaspoon paprika
1/2 teaspoon ground black pepper
1/4 teaspoon chili powder
1/4 teaspoon salt
Dash of Tabasco sauce

Directions:
Drain beans, place in a saucepan, and cover with cold water. Bring to a boil, then lower heat and simmer until beans are tender, about 45 minutes. Drain, and cool completely. (To save time, use 15 ounces of canned beans)

In the bowl of a food processor, chop garlic and jalapeno pepper. Add beans. Process beans while slowly pouring the water and oil throug feed tube. Add remaining ingredients and process utnil smooth. Adjust seasonings to taste.

Recipe makes eight servings.

Serving Size: 10 ounces
Nutrients per serving:
Calories: 162
Total fat: 14g
Saturated fat: 2g
Sodium: 240mg
Carbohydrate: 8g
Protein: 3g (29% of calories)
Dietary fiber: 2g

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Ingredients:
Ten, small and fresh spinach leaves
1 cup dried lentils
2 teaspoons minced fresh ginger
4 cups chicken-stock or water
One medium onions, finely chopped
2 tablespoons olive oil
4 ounces ham pieces such as smoked picnic ham pieces, finely chopped

Directions:
In a medium (2-1/2 to 3-quart) saucepan, place spinach leaves on bottom and pile lentils and ginger on top to keep spinach from floating. Gently pour stock down one side. Allow soaking for 45 minutes to one hour.

Place saucepan on low heat. While lentils are heating, sauté onions in oil for five minutes. Add ham and sauté for two minutes, then add onions and ham to lentils. After ten minutes on low, turn heat up to medium and bring lentils to simmer. Simmer for 20 to 30 minutes more until lentils are tender. Serve hot. Can be refrigerated and re-heated.

Recipe makes four servings.

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Ingredients:
1 cup dried lentils
1 cup diced carrots
1 cup diced red onions
2 cloves garlic, minced
1 bay leaf
1/2 teaspoon dried thyme
2 tablespoons lemon juice
1/2 cup diced celery
1/4 cup chopped fresh parsley
1 teaspoon salt
1/4 teaspoon ground black pepper
1/4 cup olive oil

Directions:
In a saucepan, combine lentils, carrots, onion, garlic, bay leaf, and thyme. Add enough water to cover by 1 inch. Bring to boil, reduce heat and simmer uncovered for 15 to 20 minutes or until lentils are tender but not mushy. Drain lentils and vegetables and remove bay leaf. Add olive oil, lemon juice, celery, parsley, salt and pepper. Toss to mix and serve at room temperature.

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Ingredients:
1 cup finely chopped onion
3/4 cup finely chopped green bell pepper
1/2 cup finely chopped carrot
One clove garlic, minced
One bay leaf
Two (13-3/4-ounce) cans chicken broth or low-sodium chicken broth
One (14-1/2-ounce) can stewed tomatoes
1-1/4 cup water
1 cup diced ham
3/4 cup dry lentils
1/2 cup Dijon Mustard

Directions:
In large saucepan, combine all ingredients except mustard. Heat to a boil over medium-high heat. Reduce heat; simmer uncovered for one hour. Stir in mustard. Serve hot.

Recipe makes six servings.

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Ingredients:
1 cup dried lentils
2 tablespoons olive oil
One onion, chopped
One red bell pepper, chopped
1 teaspoon fennel seed
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
1/2 teaspoon salt
1 tablespoon lemon juice
Fresh parsley
1/2 cup plain yogurt

Directions:
Rinse lentils, discard any debris or blemished lentils; drain.

Heat oil in large saucepan over medium-high heat until hot. Add onion and bell pepper; cook and stir five minutes or until tender. Add fennel seed, cumin and ground red pepper; cook and stir one minute.

Add four cups water and lentils. Bring to a boil. Reduce heat to low. Cover and simmer 20 minutes. Stir in salt. Simmer five to ten minutes more or until lentils are tender. Refrigerate, covered, overnight or up to two days.

To complete recipe, heat the soup again, over medium heat until hot. Stir in lemon juice.

While soup is heating, chop enough parsley to measure two-tablespoons; stir into yogurt. Serve soup topped with yogurt mixture. For a special touch, top each serving with yellow bell pepper strips.

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Ingredients:
1 cup walnuts
1 large Vidalia onion, chopped
2 tablespoons olive oil to saute onions
8 ounces dried brown lentils, rinsed
Water to cover lentils
Salt to taste

Directions:
Place walnuts in food processor bowl and pulse to chop. Sauté onion in oil until golden and tender. Add to nuts in food processor.

Place lentils in 2 to 3-quart saucepan, cover with water and bring to boil. Decrease heat and simmer for 45 minutes, checking level of water frequently and adding more as needed.

When lentils are tender, drain excess liquid if needed. Add to food processor. Puree until smooth, adding salt to taste. Add to reserved walnut mixture.

Recipe makes about four cups.

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Ingredients:
8 ounces dried brown lentils
2 tablespoons olive oil
1 large Vidalia onion, chopped
Salt and pepper to taste
3 hard cooked eggs
Garlic, chopped - to taste (optional)

Directions:
Cook lentils in boiling water until al dente, adding additional water if needed. Remove from heat and drain excess water.

Saute onion in olive oil until soft; add salt and pepper to taste. Combine lentils, onion and eggs in food processor and process until very smooth. Add garlic if desired. Serve on crackers.

Recipe makes about six cups.

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See also:
Diet Bytes: Beans

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