Beautiful Beanery

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Littlest Sister: The Beautiful Bean

Bean Recipes: Food Processor Hummus; French Cassoulet. From Rachel Rappaport’s Coconut and Lime: Golden Acorn Squash Chili, Refried Beans, Cinco de Mango Chicken Burritos.

If you dig deep enough into your memory of third grade, the story of the Native American Three Sisters might emerge from the inky blackness: Corn, squash and...what was that other one? Right! Beans!...all planted together in a perfect example of prehistoric agricultural brilliance.

As it turns out, this little family represents a smart bit of “companion planting.” Corn, straight and tall, needs nitrogen, which is captured from the air and put into the soil by the beans. The beans rely on the corn stalks to serve as poles for their vines. The large leaves of the squash, which grows close to the ground, provide shade for young corn and keep the ground moist. Yields increase for all. Everyone benefits. Perfect family harmony; also a relic from the past.

It’s a relationship that’s been around for thousands of years, and cultivation of the simple bean has existed for even longer...from 6,000 to 9,000 years B.C. It was one of the very first crops cultivated by early man.

Nutritionally, a look at beans quickly reveals why. Just a half-cup of beans gives you 10% of your daily protein requirement. 11% of your carbs. 30% dietary fiber. 12% iron, 36% folate, 11% thiamine. And all with no fat and no cholesterol.

Today, I’d like to say there’s been a bean resurgence, but that’d be stretching the truth a bit. Certain dishes have entered our daily culinary consciousness, such as hummus and black bean soup, but beans still remain the littlest sister.

It could be our overall lack of prep time. Of those we canvassed prior to this article, many disliked the whole ‘soaking overnight’ thing. The others hated eating beans for weeks on end once they’d cooked up a batch. You’ll find several solutions to these objections below.

Others just haven’t found a flavor they like. And then there’s the ‘fart factor.’ Again, we offer some tips.

Fortunately, in these days of stretching food dollars, beans come in handy. Cans of simple, unflavored beans hover around the $1.40 mark or less. A pound of dried beans can be had for a couple of bucks. Want to get fancy? Not a problem. Upscale stores like Whole Foods have French Flageoulet or Jacob’s Cattle for $6 a bag. But they go a long way.

So peruse the recipes above and give one or two a try. In the deep days of winter, when warmth, comfort and sensible foods take center stage, the time is ripe for beans to be Big Sis.

Bean bites:

• What’s with the soaking? Dried beans need to be rehydrated before cooking. Plus soaking helps to break down the ‘intestinal discomfort’ enzyme. There are two ways to do soak.

• One: cover with water, add about an extra inch in the bowl, and soak overnight or for 8 hours at room temperature. Discard the water, then cook. Easy as pie.

• Two: Place in a pot, cover with water, bring to a boil. Take the pan off the heat and set aside for one to two hours. Discard the water then cook. Easier than pie.

• Don’t like cooking a lot of beans? Don’t! Just cook a cup or so of dried beans instead of the whole bag. Remember the rule of threes (appropriate for beans) 1/3 cup of dried will give you a cup of cooked. And a cup will yield three cups cooked. A bag or pound will yield six cups, way too much, except for a crowd.

• I love simple canned, unflavored beans. They’re cheap, good and easy — just rinse and use. Some labels, like Goya and Sun of Italy, are better than others. They are firm and packed in liquid. Others can be rather mushy. With a can or two of beans, garlic, lemon juice and good olive oil on hand, you have a fresh yummy hummus in minutes.

• Now, about the flatulence...Beans have an enzyme that only bacteria in the large intestine can digest, causing air and flatulence. Solutions. The over-the-counter product Beano can digest the enzyme, and apparently works for other fart-rich products such as cabbage. We’re going to give it a shot and see what happens.

• Soaking and cooking also is supposed to improve the digestibility, but here’s the most interesting recommendation: cooking with coriander, cumin and anise seeds. See Wikipedia.

• Beans are fabulous with winter greens. Try in a soup with escarole or arugula, or sauteed quickly with kale or chard.