Beans and Peas

Benefits of Beans and Peas (Legumes)

• Rich source of protein, iron, B vitamins (thiamine, riboflavin and niacin) and vitamin C.
• Beans are helpful in lowering cholesterol if consumed daily
• Good for diabetics because they regulate blood sugar
• High in fibre - good for the functions of the colon, constipation and other bowel problems

(source Nutrition Almanac 4th edition)

Types of Beans and Peas

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	Adzuki Bean – small round reddish-brown shiny bean used in traditional Japanese cooking. The Japanese use these small red beans to make sweet red bean paste, but they're also good in rice dishes or salads. Adzuki beans are sweet and relatively easy to digest, so they won't make you as gassy as other beans. 1 cup = 3 cups cooked. Cooking time: 3/4 hour.
	Black-Eyed Bean (sometimes called black-eyed pea or cow pea) – a small white bean with a black patch at the sprouting point. Can be cooked without soaking as the skin is thinner than most beans. Sweet and delicious flavour. 1 cup dry = 2 1/2 cups cooked. No need to soak. Cooking time: 3/4 hour.
	Black Turtle Bean (sometimes called black bean) - To cook, drain the soaking water and add cold water, 1 part beans to 3 parts cold water. Bring to a boil, and then reduce heat to a very slow simmer, so the beans stay in their jackets. Simmer for 2 hours.
	Borlotti Bean (Italian name for cranberry beans) a pretty bean, either brown or pink with brown flecks of colour. Often used in Mexican re-fried beans. 1 cup dry = 3 cups cooked. Cooking time: 1 1/4 hours.
	Broad Bean (sometimes called fava beans) – a flattish creamy-brown large bean which can be eaten fresh when young and green. When dried, it is usually soaked, cooked and pureed. 1 cup dry = 2 cups cooked. Cooking time: 1 1/2 hours.
	Cannellini Bean (also known as Great Northern beans) – a small white oval bean. Excellent in salads as it has a slightly nutty flavour. 1 cup dry = 3 cups cooked. Cooking time: 1 hour.
	Chick Pea (also called garbanzo) – a firm spherical pea, buff-yellow in colour. Retains its shape after cooking and has a sweet almost nutty flavour. Excellent as a chic pea dip (hummus) or can be roasted to eat like nuts 1 cup dry = 2 1/2 cups cooked. Cooking time: 1/2 hour.
	Haricot Bean (also known as navy beans) – the white buff coloured bean used for canned baked beans. Can also be used in soups and casseroles. 1 cup dry = 3 cups cooked. Cooking time: 1 1/4 hours.
	Kidney Bean light or dark red – Excellent in chilli con carne or delicious cooked and re-fried in a little olive oil with onions. 1 cup dry = 3 cups cooked. Cooking time: 1 1/2 hours.
	Lentil – dried red, brown/green. When cooked, the red lentils turn yellow. Brown lentils are best soaked before cooking. 1 cup dry = 3 1/2 cups cooked. Cooking time: 25 minutes for red, or 30-40 minutes for brown or green.
	Lima Bean – (also known as butter beans) - A slightly greenish bean. Good in salads. 1 cup dry = 2 1/2 cups cooked. Cooking time: 1 1/2 hours.
	Mung Bean – better known when sprouted, these small olive-green coloured beans are excellent in Indian dishes. 1 cup dry = 3 cups cooked. Cooking time: 1 hour.
	Pinto Bean – a plump pink bean with specks of brown and a delicious flavour. Used in Mexican cooking. 1 cup dry = 3 cups cooked. Cooking time: 1 1/4 hours.
	Soya Bean – a small creamy buff bean with more oil than other legumes. Take the longest time to cook, but can be used whole or mashed and made into soy bean burgers. Can overflow the pot when cooking. 1 cup dry = 3 cups cooked. Cooking time: 2 -2 1/2 hours.
	Split Pea – yellow or green peas that go into a mush when cooked. Good in soups or for a pea puree. 1 cup dry = 4 cups cooked. No need to soak. Cooking time: 3/4 hour.

Cooking times

Times given are approximate.

Normal instruction:

1. Wash thoroughly and soak 3 parts water to 1 part product.
2. Rinse and then using 3 cups fresh water to one cup product, bring to the boil.
3. Simmer using estimated cooking times listed below or until beans are tender.

Slow soak (standard): 8 - 12 hours soaking in a pot preferably in the refrigerator.

Fast soak: Boil dry beans for a couple of minutes and let them soak for one hour.

Legumes in an unsealed pot need to be stirred occasionally and more water may need to be added to the pot part way through the cooking. Do not add salt until nearly done, as it may slow down softening process.