Beans are highly nutritious and provide an array of essential nutrients that offer numerous health benefits. While the exact nutritional value may vary slightly depending on the type of beans.
Consuming beans regularly as part of a balanced diet can contribute to better overall health. They are an excellent source of sustainable and affordable nutrition, and their versatility allows for various culinary uses, making them a staple food in many cultures worldwide.
Health Benefits of Eating Beans
Carbohydrates: Beans is rich in dietary fiber, which aids in digestion and helps maintain a healthy gut.
Protein: Beans contain protein making beans a valuable source of plant-based protein for vegetarians and vegans.
Fat: It’s rich with minimal saturated fat.
Beans are rich in various vitamins, including folate (B9), thiamin (B1), riboflavin (B2), niacin (B3), and vitamin B6.
Minerals: Beans are a good source of minerals such as iron, magnesium, phosphorus, potassium, and zinc.
Antioxidants: Beans contain various antioxidants like flavonoids and polyphenols, which help protect the body against oxidative stress and inflammation.
Low Glycemic Index: The glycemic index (GI) of beans is relatively low, which means they have a slower impact on blood sugar levels, making them suitable for people with diabetes or those aiming to control their blood sugar.
Cholesterol-Free: Beans are naturally cholesterol-free, making them heart-friendly.
Rich in Plant Compounds: Beans contain phytochemicals such as saponins and lectins, which have potential health benefits, including immune support and anti-cancer properties.
Cooking beans is a simple and nutritious process. Here’s a basic method to cook beans:
Dried beans (e.g., kidney beans, black beans, navy beans, etc.)
Spices : ginger and garlic (optional) To enhance the flavor of your cooked beans
Red palm oil.
Clean your beans by picking dirts and stones from it.
Rinse the Beans: Start by rinsing the dried beans under cold running water to remove any dirt or debris.
Soak the Beans (Optional): Soaking the beans overnight can help reduce cooking time and make them easier to digest. To soak, place the rinsed beans in a large bowl, cover them with water, and let them sit overnight.
Alternatively, you can use a quick-soaking method by bringing the beans and water to a boil, removing from heat, and letting them soak for 1 hour.
Discard Soaking Water: If you soaked the beans, drain and rinse them before cooking. This helps remove substances that can cause gas and digestive discomfort.
Cook the Beans: Place the soaked or unsoaked beans in a large pot and cover them with fresh water. The water level should be about 2 inches above the beans. You can also add any desired seasonings or spices at this stage.
Bring the pot to a boil over medium-high heat.
Reduce Heat and Simmer: Once the water is boiling, reduce the heat to low, cover the pot with a lid, and let the beans simmer. The cooking time will vary depending on the type of beans, but it usually takes 1 to 1 and half hours
Check the beans periodically to ensure they are tender but not overcooked.
Add Salt : Add salt towards the end of the cooking process to season the beans. Adding salt too early can toughen the beans.
Once the beans are cooked to your desired tenderness.
Add your pepper and red palm oil, allow to cook for another 5minutes,stir together
Your beans are now ready to be served . Enjoy your nutritious and delicious beans.