Why Beans are great for your Health?
Overview:
The common bean is an herbaceous annual plant that grows pulse. It belongs to the family Fabaceae. This family is the third largest family of flowering plants, consisting of over 200000 species. It is the seed of certain leguminous plants of the family Fabaceae. The scientific name of the common bean is Phaseolus vulgaris L.
Bean seeds are edible seeds that are rich in nutrients. Common bean is eaten fresh or cooked as pulses and green leafy vegetables. Bean can be dried and cooked in sauce. Bean is a great source of protein. They are one of the most eaten food in the world. Bean is delicious food. You can cook bean using minimal cooking skills.
Common bean plants are shrubs, like vines that depend on the species. The leaves are green or purple in color and can be 6-15 cm long and 3-11 cm wide.
Common bean produce pink, white or purple flowers. Bean pods are 8-20 cm long and 1-1.5 cm wide. The color can range from green to yellow or black to purple. Each pod contains 4-6 smooth and kidney-shaped bean.
Common bean is either a shrub or polar variety. Most types of beans are now available in both shrub and polar varieties. Bush beans grow upright without any support and will require less care than pole varieties. Polar bean grow vertically on support. Modern varieties are commonly referred to as “snap” beans because the green pods can be easily divided into two parts.
The Bean is usually a warm-season crop. Seeds should be planted after the snowfall. The soil must be warm and fertile. If the soil pH is between 6.0 and 6.75 then the yield will be good. Sow the seeds in a completely sunny place.
Bean grows best in soil temperature between 15.5 and 29 degrees C . Seeds should be sown 2.5-3.5 cm deep in the soil. There will be a spacing of 0.6-0.9 m between the two rows. When the tree is big, poles should be attached to the tree to support the weight of the pods and allow light to enter all parts of the tree. Bean poles help to grip the tree and should be 2 meters long.
Bean is usually collected about two weeks after flowering. It should be cut just before the seeds mature and before the spots are formed on the pods. Pick beans every 2-3 days to increase plant productivity. Pinch the bean rather than pull them to avoid damage to the plant. Cut the beans from the tree using scissors.
Beans Nutrition:
Beans are the best source of nutrients. Fiber and protein are much in beans. Having many varieties of beans, the nutritional profiles must differ from one bean to the next. It is given the nutritional value of green here.
Nutritional information of 100 gm green beans-
Calories: 31
Total Fat: 0.2g
Saturated Fat: 0.1g
Trans Fat: 0g
Polyunsaturated Fat: 0.1g
Monounsaturated Fat: 0g
Cholesterol: 0mg
Sodium: 6mg
Total Carbs: 7g
Dietary Fiber: 3g
Total Sugars: 3g
Protein: 2g
Vitamin A: 34mcg
Vitamin C: 12mg
Vitamin D: 0mcg (0iu)
Vitamin E: 0.4mg
Vitamin K: 43mcg
Thiamin: 0.08mg
Riboflavin: 0.1mg
Niacin: 0.7mg
Vitamin B-6: 0.15mg
Folate: 33mcg
Vitamin B-12: 0mcg
Pantothenic Acid: 0.2mg
Choline: 15mg
Calcium: 37mg
Iron: 1mg
Potassium: 211mg
Phosphorus: 38mg
Magnesium: 25mg
Zinc: 0.2mg
Selenium: 1mcg
Copper: 0.07mg
Manganese: 0.22mg
Alcohol: 0g
Caffeine: 0mg
Health benefits:
Beans are a portion of healthy food. It is a powerhouse of protein, fiber, iron, potassium and low-fat nutrition. It has many health benefits. Some health benefits are described below.
- The Bean plays an important role in preventing heart disease. Studies have shown that people who eat bean has a lower risk of heart disease. The phytochemicals present in beans basically reduce the risk of heart disease.
- It works to prevent cancer. According to the American Chemical Society, the chemical isoflavones and phytosterols present in peas play an important role in counteracting the ill effects of cancer.
- It is rich in fiber which plays an important role in controlling blood cholesterol levels. 5 to 10 grams of soluble fiber daily lowers cholesterol levels. So, we can eat beans for preventing high pressure. Bean also contains saponins and phytosterols which help reduce cholesterol.
- It helps control diabetes. Bean is a superfood for diabetics. It helps reduce your blood sugar. As a result, the level of blood sugar is in control.
- Bean contains a lot of fiber which fills your stomach and slowly raises the blood sugar level. It suppresses hunger for a long time. As a result, you will gradually lose weight.
Beans Types
There are different types of beans. Here is given a brief description of some types of beans.
1)Cannellini bean:
Cannelini bean is larger in size than another bean. These beans are white in color. They are also called white kidney bean. These beans are more fleshy than other beans and have a slight nut taste. They are used in soups and stews. It can also be given in salads.
2)Fava bean:
Fava bean is the most common in the market. They are slightly bitter and sweet. You can stew them and add them to soups. This kind of bean is easy to roast and bake. You can also eat it in salads. This bean is rich in protein, carbohydrates, calcium, potassium and sodium.
3) Fayot bean:
Fayot bean is also known as flagellate beans. It is small in size. It is soft, creamy and light in taste. They are commonly used in cooking French salads, soups and other dishes.
4) Red bean:
The red bean is small in size and oval in shape. They have a mild odor. Often used in Caribbean, Latin and Cajun cuisine. This bean is cooked as curry or baked. Cooked red bean is very tasty to eat with rice. Each 1/4 cup of dried beans contains 28 grams of carbohydrates, 160 kcal, 10 grams of protein, 7 grams of fiber and 513 milligrams of potassium.
5) Great northern bean:
Great northern bean is white in color and medium in size. They have a mild odor. They retain their shape well so that they can be steamed, cooked and used in soups. They contain calcium, fiber, potassium and sodium.
How to cook beans
Bean is delicious food. It is consumed higher than any other seed. There are many kinds of beans in many regions of the world. All kinds of beans are edible and digestible. Many foods are made using beans. It is easy to cook beans. Many families eat cooked beans instead of meat. Beans can be cooked in different ways. You can roast or bake easily about all kinds of beans. If you want to cook green with butter, at first, you must boil in an oven. Then, you can make butter bean food by adding the necessary ingredients. If you want to make soup with dried beans, you must soak the bean. After baking the bean until be blended, You can make the soup by adding some ingredients.
Beans Recipes
Roasted bean recipe:
Ingredients:
2 pounds fresh green beans, trimmed
1 teaspoon black pepper
1 tablespoon olive oil
1 teaspoon kosher salt
Methods:
Preheat the oven to 400 degrees Fahrenheit. Add olive oil to a pan. Sprinkle salt and pepper on the pan. Coat the beans well with olive oil and spread them in the pan. Fry the beans until slightly crunchy and brown. Remove from oven and serve.
Baked bean recipe:
Ingredients:
1 pound bacon
1 pound beans
1 large sweet onion
2 tablespoons yellow mustard
1/2 cup dark molasses
1/4 cup light brown sugar
Methods:
Place the oven at 350 degrees Fahrenheit. Fry the bacon in a large skillet. Remove the bacon from the pan and grind. Add onion to the pan and fry for a few minutes. Add the beans, molasses, brown sugar, mustard and crushed bacon and keep stirring to mix well. Bake uncovered for about 45 minutes. Then serve.
Butter bean recipe:
Ingredients:
1 pound dried lima beans
1/2 cup diced onion
1 tablespoon butter
1 cup chopped smoked ham
1/4 teaspoon black pepper
1/4 teaspoon red pepper
1/3 cup diced celery
1/4 cup diced carrot
2 ham hocks
Chicken broth
4 cups water
4 bay leaves
1/2 teaspoon Cajun
1 teaspoon garlic powder
1/2 teaspoon dried thyme
4 tablespoons butter
Methods:
Keep the beans in a pot. Then, add water to the pot. Place the pot in the oven and cover. Cook till it becomes soft. Remove from heat.
Meanwhile, heat butter over medium heat in a large pot. Add onion, celery and carrot and fry for about 4 minutes. Then, add chicken broth, ham, ham hocks, water, bay leaf, garlic powder, thyme, black pepper and red pepper. Boil for 1 hour.
After 1 hour of boiling, add the beans, butter and cashews to the chicken broth mixture. Continue to boil for 70 to 80 minutes.
Remove the ham hawks and separate the meat from it and return to the pot. Serve as a side dish.
Dried Fava Bean Recipe:
Ingredients
1 pound dried fava beans
4 cups bean cooking liquid
2 cloves garlic
2 teaspoons sea salt
2 onions, chopped
Extra-virgin olive oil
3 tablespoons cumin seeds
Methods:
Take water in a large container and place the fava beans in it. Cover the pot and leave it overnight. Remove the water from the pot and bring the beans back to a boil with water. Cook the beans till they become very soft. Turn off the heat and add about 2 teaspoons of salt. Save some cooking liquid.
Heat 1 teaspoon oil in another pan. Add onion and 1/2 teaspoon salt.
Cook, until onion, is translucent. Then add garlic, cumin toast and keep stirring and cook for about 2 minutes.
Then pour it in the cooked fava beans. Add 4 cups of preserved bean cooking liquid to the cooked beans and keep stirring. Reduce heat to a simmer and cook until the flavors are mixed and the beans are melted.
Blend the mixture with a hand-held blender. Taste and add salt if necessary. Place the soup in a bowl and drizzle with some olive oil. Then sprinkle with some toasted and crushed cumin. Serve warm.
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References:
https://www.thespruceeats.com/
https://spicysouthernkitchen.com/
https://www.foodnetwork.com/recipes/
https://www.thehealthy.com/nutrition/
https://www.allrecipes.com/recipe/