- Legumes, as part of a balanced meal plan and healthy lifestyle, can detoxify the body, reduce cholesterol levels, regulate digestion and even prevent colon cancer.
- Red meat is very hard for your body to digest. Switch to beans for high quantities of iron and protein, especially if you cook them with foods rich in vitamin C, like tomatoes.
- Replace half the meat of your favourite recipe with beans. Still delicious, very nutritious and a great money-saver!
- Stock your pantry with a variety of beans and legumes for a nutritious, and cheap, main meal or side dish.
- Celebrate Meatless Monday by cooking up a storm! There are loads of delicious vegetarian bean recipes out there (or on here).
- Vary your lunches with a bean soup or salad instead of your normal sandwich.
- Use pureed beans as the basis for dips and spreads.
- How to reduce the digestion discomfort associated with beans: 1. Discard the soaking water and rinse the beans several times before cooking 2. Add coriander or cumin when cooking beans 3. Increase your fluid intake when beans are on the menu.
- In a hurry? Lentils and split peas don’t need to be soaked.
- A fibre-rich meal of legumes fills you up faster and keeps you fuller for longer without your insulin levels going up.
- Beans, with their soluble fibre and low glycemic index, slow the rise in blood sugar levels after a meal. It’s a great choice for people with diabetes.
- Watching what you eat? Enjoy the benefits of beans - the low glycemic index keeps hunger at bay and the fibre creates a sense of fullness.
- The larger the bean, the longer they need to soak - and the longer you soak beans, the faster they cook. Bonus!
- When you soak dried beans, they absorb water and begin to dissolve the starches that cause intestinal discomfort. The beans will also double or triple in size, so make sure you use a pot that’s big enough.
- Soak your beans overnight for 6-8 hours; they'll cook faster and you'll get rid of the gas-producing carbohydrates.
- Need a super-quick bean dish? Quick-soak your beans - put them in boiling water for one minute, then turn off the heat and let the beans stand in the same water for 1 hour.
- Excessive heat can make soaking beans ferment, so when it's hot, put the soaking beans in the fridge.
- Our beans are clean and thoroughly sorted. Pour them straight from the packet and rinse once.
- The best cookware for beans is a heavy metal pot or saucepan made out of stainless steel, cast aluminium or cast iron.
- The perfect way to cook dried beans? Slow cooking will retain their flavour and shape, and makes them more digestible. Simply bring the beans to the boil, reduce the heat and cook slowly until the beans are tender but not mushy.
- For maximum tenderness, do not add sweet or salty foods, or acid foods like tomatoes, until the beans are almost or fully cooked.
- Did you know that adding bicarbonate of soda to the boiling water when cooking your beans destroys the vitamins?
- How do you know when your beans are done? If you can mash them between two fingers or with a fork, they’re good to go!
- Beans taste better when cooked a day ahead, but they should be refrigerated to avoid becoming sour.
- Store raw legumes in an airtight container, away from direct sunlight and in a cool, dry place. If stored properly, dried beans and peas will last for more than a year.
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REFRIGERATION
To refrigerate cooked beans, cool and cover with enough water to prevent them from drying out. Pop into a sealed container and store in the fridge for 1 week.
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FREEZING
To freeze your legumes, cool the cooked beans and place in a container filled with enough water to cover the beans. Keep for 2-6 months.