Beans: Let's face it, you just can't beat 'em
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This is a digitised version of an article from The Cayman Compass's print archive. Occasionally, the digitisation process introduces transcription errors, or other problems.
See the article in its original context from April 1979.
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They're a good source of protein, although it's not a "complete" source of all the amino acids humans need. Team beans with corn, wheat or rice to get a complete balance of amino acids.
A rice and bean salad or casserole, a bowl of spicy chili beans with hot corn tortillas or cornbread, baked beans served with wholewheat bread - all these supply high-quality and low-cost protein for vegetarians or people on a budget.
Beans also contain good amounts of iron, calcium, phosphorus and potassim, and doses of vitamins B1 and B6 plus niacin and folic acid. Not only that, beans are a great source of natural fiber.
Here are a few soaking methods from "A Primer on Bean Cookery" published by "Beans of the West," an ororganization of bean producers. To quick soak: to 1 pound of any dry bean add 6 to 8 cups hot water. Heat, let boil 2 minutes cover and set aside for an hour before cooking. To regular soak: to 1 pound dry beans add 6 cups cold water. Let stand overnight or for several hours in a cool place.
Overnight salt soak: to 1 pound beans add 6 cups cold water and 2 teaspoons salt. Let stand overnight or for several hours before cooking.
Although soaking beans isn't essential, it shortens the cooking time and helps some varieties hold their shape. Some cooks prefer to drain beans after soaking and cook in fresh salted water. Others feel that the soak water should not be discarded. I usually cook the beans right in the soaking water.
To cook soaked beans put them into a pot and cover with 6 cups of water. Add 1 to 2 tablespoons oil, bacon drippings or butter, and 2 teaspoons salt, plus other seasonings. If you use oil, the beans won't foam. 1 pound ground beef
1 large onion, chopped Simmer them, covered, until tender. Add hot water as needed to keep them covered with water. CHEESY BEAN BAKE 3 cups cooked pinto, red or kidney beans 1 cup chopped onions 1½ cup chopped bell pepper 2 tbsps. oil 1 cup cooked rice 1 cup cottage cheese 3 cups grated cheddar cheese
Cook beans as directed. Drain. Saute onion and pepper in oil until tender. Fold into beans along with remaining ingredients.
Spoon into a 2-quart casserole. Bake in 350-degree oven for 30 minutes or until bubbly. Makes five to six servings.
Note: Canned beans may be used in place of fresh-cooked dry beans. SUNSHINE BEAN CASSEROLE
2 cups EACH, drained cooked red beans, large limas and garbanzos 1 clove garlic, minced 1/4 cup brown sugar 1 to 2 tbsps. prepared mustard 1½ cup ketchup 1 tsp. cumin powder 1/4 red wine (or 1/4 cup water with 3 tbsps. vinegar) Salt and pepper to taste
Put drained beans (canned beans may be used) into a 2½ quart casserole mix lightly and set aside. In large skillet cook ground beef, onions and garlic until meat is lightly browned stir in remaining ingredients.
Add skillet mixture to beans in casserole mix together. Cover and bake for about an hour at 325 degrees. Or simmer the mixture in an electric slow cooker on low for three to four hours. Makes six to eight servings.
Next time you feel like taking the trouble to bake beans, make a big batch. They freeze very well and it doesn't take much more energy to make 6 quarts than 6 cups. Ingredient amounts to make 6 quarts (24 servings) appear in parenthesis in the following recipe. OLD FASHIONED BAKED BEANS
1 lb. (4 lbs.) great northern or small white beans
1 qt. (4 qts.) boiling water
1½ tsps. (2 tbsps.) salt 1 tsp. (4 tsps.) dry mustard
1½ tsp. (2 tsps.) freshly ground black pepper Dash cayenne or Tabasco (1½ tsp.)
1/2 cup (2 cups) chopped onion
1/4 cup (1 cup) molasses or honey
1/4 cup (1 cup) brown sugar
1/4 cup (1 cup) cider vinegar
1/4 lb. (1 lb.) salt pork, cubed Add beans to boiling water boil two minutes remove from heat and let soak one hour. (Or cold soak in cold water overnight, if desired.)
Drain beans. Combine dry ingredients and mix well with beans. Stir in Tabasco, onion, molasses, brown sugar and vinegar. Pour half of the six-cup mixture into a 1½- to two-quart baking dish (use a big roasting pan for the 6-quart amount):
Add half the pork in a layer, then the rest of the beans. Top with a final layer of pork. Pour in boiling water to reach the top of the beans. Cover and bake at 300 degrees for six hours if to be served at once, five hours for those to be frozen. Add a little boiling water if needed during baking to keep them from drying out.
