B for Beans

Beans are vegetables or pulses, the seed of the plant surrounded by a protective seed coat. They are known for their high protein content and are often used as an alternative to animal sources of protein. Beans come in many different types and colours. If you use dried beans, soak them in water for a few hours beforehand, depending on the type of beans (one part beans to four parts cold water). Make sure that the beans are well covered by the water as they swell up. This softens the beans, making them easier to process.

Besides being rich in nutrients, beans are also low in many undesirables including cholesterol, fat and sodium, which all contribute to heart and blood issues. In fact, beans seem to actively protect against these diseases . Numerous studies confirm vegetable-rich diets can decrease cholesterol levels.

Just as they are good for us humans, beans are also good for the environment. As they work with bacteria that convert atmospheric nitrogen into useful ammonia or nitrates. Beans and pulses actually improve soil fertility and reduce dependence on energy-intensive fertilisers. Beans and pulses are also highly water-efficient. For each gram of protein, the average global water footprint of beans is only 34% of that of pork, and 17% of that of beef. Meanwhile, the carbon footprint of beans is less than half of that of wheat.

Beans and pulses still face traditional barriers in the Western world, including the need for overnight soaking, unappealing tastes and potential flatulence from a high-fibre diet. To overcome these barriers, ingredient manufacturers have further developed beans and pulses into new functional ingredients that provide all the benefits of eating whole beans and pulses. These already include pasta, crackers, batters, flours and egg/meat-replacements. Even so, we should all consider how much meat we really need. A more plant-based diet is a winning strategy for our wallets, our health and the environment.

Basic techniques: soaking, boiling, stewing, simmering, mashing, frying

Flavour combinations: potato, tomato, beef, artichoke, lamb, chicken, porc, prosciutto, finfish, seafood, sage, thyme, oregano, rosemary, onion, garlic, leeks, egg, bacon, mustard, citrus, chilli, paprika, nuts, vanilla

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Bean "Barbacoa"

a Bean Stew with a very rich and meaty taste, 100% vegetarian

30 ml olive or grapeseed oil

50g chopped onion

3 cloves of chopped garlic

50g tomato purée

300g cooked mixed Beans (whichever you fancy)

200g grated parsnips

200g grated carrots

30g maple syrup

Salt and black pepper

Ground smoked paprika (for the meaty flavor)

Ground cumin

Ground cloves

1 1/2 tsp dried oregano

2 chopped chilli peppers

15ml soy sauce

60ml lime juice

30ml apple cider vinegar

100ml vegetable stock

Add oil, onion, garlic and tomato purée together in a pot and sauté for 4-5 minutes, stirring frequently, until tender and slightly browned.

Add the cooked beans, parsnips, carrots, maple syrup, pepper, paprika, cumin, cloves, oregano, chilly peppers, soy sauce, lime juice, apple cider vinegar and half of the vegetable stock.

Cover and cook over medium-low heat for at least 20-30 minutes or until the carrots and parsnips are tender and the color has deepened. Stir occasionally and add more vegetable stock as necessary.

Taste and adjust flavor, by adding more paprika or cumin for smokiness, salt for saltiness, maple syrup for sweetness, lime for acidity, soy sauce for “umami” flavor, or chilli peppers for spice.

Serve your "Bean Barbacoa" with tortillas, naan bread, flat bread or serve it with rice or whole grains of your likings. Top it of with some sour cream and freshly chopped coriander.

Delicious Food for thought, enjoy!