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These days it's rare that you can buy something that's healthy and costs less than two dollars. Or can you?
In fact, the range of beans from the legume or pulses family, are a highly nutritious, affordable, convenient and versatile source of protein and fibre that makes for a healthy, tasty and satisfying addition to meals. They are a great alternative, or addition to meat-based dishes, and can actually help us to live longer.
Most of us are familiar with the ever-popular baked beans, formally known as navy beans, but what are the nutritional benefits?
According to our nutritionist Janella Purcell, a standard can of beans contains nearly twice as much protein as two slices of bread or a small bowl of oats.
Beans on average contain almost the same amount of protein as that found in meat, eggs, fish and dairy products. Plus they contain two important types of fibre: one which helps control blood sugar levels (low glycaemic index), and lower cholesterol levels; and the other is from complex carbohydrates, which helps keep you regular.
And while beans may have a bad rap for some embarrassing consequences, Janella says that there is a way to avoid this with her simple tips.
By adding some Japanese seaweed (kombi) to a pot of beans, the starches and proteins are broken down, reducing the risk of flatulence. Some tinned varieties now have the beans prepared with kombi, so keep an eye out for them in supermarkets and health food stores if you are not cooking your own.
Janella also suggests that it's best not to add any salt at the beginning of the cooking; otherwise the beans will never soften.
Another great thing about beans is that they can also assist with weight loss. They contain a special digestive hormone called cholecystokinin, which is a natural appetite suppressant.
How do the nutrients in beans help slow down the aging process?
Beans are considered valuable anti-ageing tools and are high in antioxidants, which fight the free radicals that contribute to ageing and disease. They also help limit the development of wrinkles and help in the production of elastin in the skin. Apparently the darker the colour of the bean, the more antioxidants and flavonoids it's likely to contain. For example, black beans are thought to contain the highest antioxidant content, followed by kidney, pinto and borlotti beans.
So how can we include more beans in our diet?
If strapped for time, stock up on some pre-cooked canned legumes such as bean mixes and red kidney beans from the supermarket, grocery or health food store. Alternatively, if dried beans are purchased they usually need to be soaked for at least four to six hours to soften or can be left overnight prior to cooking. They can easily be added to salads, tacos, pasta, vegetable and rice dishes or used in hearty soups like minestrone, or you can make your own healthy version of homemade baked beans.
Recipe: Janella's homemade baked beans
Serves 4
500g dried navy beans
1 large onion, chopped
2 tablespoons Dijon mustard
½ cup dark brown sugar
1 teaspoon sea salt, or to taste
kombi (Japanese seaweed/kelp)
Sort through the dried beans to remove the discoloured beans or stones. In a large bowl or saucepan, combine the beans with plenty of cold water and soak overnight for at least six to eight hours.
Drain the beans. In a large pot, combine the beans and enough water to cover them by a few centimetres. Add a stick of kombi. Bring to the boil, lower the heat to simmer, and cook for 45 minutes or until they are just tender (it may take longer if the beans are old or the soaking time was short). Drain the beans and set aside the cooking liquid.
Preheat the oven to 180°C. In a deep casserole dish with a lid, combine the beans, onion, mustard, sugar and salt. Add enough of the cooking liquid to just cover the beans. Stir to blend.
Bring the liquid to a boil on top of the stove, then transfer to the oven and bake for two hours, checking every 30 minutes to make sure the beans don't dry. Add more cooking liquid if necessary.
When the beans are tender, uncover the pot and cook for 20 to 30 minutes more to make a slightly crusty top.
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