I love dried beans. They are so terribly multitalented and the best part – they are really, really good for us. Let me count the ways! Source – Huffington Post, Bonnie Taub-Dix
- Beans contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. In other words, they are heart healthy.
- Beans are low in fat (only 2-3 percent) and contain no cholesterol.
- Beans pack protein. Half a cup provides 7 grams of protein, the same amount as 1 ounce of chicken, meat, or fish. Beans are a terrific source of protein for vegetarians and vegans.
- Beans balance blood sugar. With a low glycemic index, beans contain a beautiful blend of complex carbohydrates and protein. Because of this, beans are digested slowly, which helps keep blood glucose levels stable, which in turn helps curtail fatigue and irritability.
- Beans cut the risk of cancer and chronic diseases. Scientists recommend that adults consume 3 cups of beans per week to promote health. Beans contain an abundance of antioxidants which prohibit (and in some cases even prevent), the oxidation of other molecules in the body. The benefits of antioxidants are very important to good health, because if free radicals are left unchallenged, they can cause a wide range of illnesses.
- Beans help our bodies stay regular. Filled with fiber, beans can promote regularity by preventing constipation. To maximize the benefit, always accompany high-fiber foods such as beans with ample amounts of water.
- Beans give us that “full” feeling. Because beans are metabolized more slowly than other complex carbs, they may aid in weight loss by keeping us feeling full without being excessively high in calories.
- Beans are convenient and inexpensive. Canned or dry, beans are a breeze to purchase, prepare, and store. They are also the least expensive source of protein, especially when compared to fresh meat.
- Beans are rich in nutrients. They contain a powerhouse of vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium, and zinc. The Dietary Guidelines for Americans refer to many of these important nutrients as “shortfall nutrients,” meaning most of us aren’t getting enough of them.
- Beans are very versatile. They can be incorporated into a main dish (chili), side dish (rice and beans), appetizer (soup) or snack (dip). It’s easy to be creative when you have pinto beans, kidney beans, black beans, black-eyed peas, garbanzo beans (chickpeas), split peas, and lentils, etc. etc. in your pantry.
Now that you know the health reasons behind incorporating more beans into your diet, let me share with you the real reason I eat beans. They are just plain delicious! And this recipe, which is really simple to prepare, is a good example. But before you get too excited, I need to mention that this dish is never going to be the star of any Mexican meal. Think of this dish like you would the back-up singer in a band. Creates another level of enjoyment for the audience, would be missed if not on the stage, but not the reason you came to the concert in the first place.
Or think of how you order a meal in a Mexican restaurant. You never order “whole beans with an enchilada on the side”. Of course not. You order an enchilada which almost always comes with a side of beans! So this is that side of beans that is good on its own, but is really on the plate to compliment the enchilada, or tamale, or whatever!
And that’s exactly what happened last evening. I made Cheese Enchiladas with Red Chili Sauce, (on this site) and served these beans on the side. What a yummy meal. BTW, the Red Chili Sauce for the cheese enchiladas is absolutely the best Mexican red sauce I have ever tasted. I’ve been making it now since the mid 70’s, and like I said, I have never tasted one better. Even the restaurants in New Mexico, Arizona, or Colorado can’t make a red sauce as flavorful as this one! (And yes, I can boast about this sauce, because I didn’t invent it. I received it from my late friend Jan W.)
So, break out the tequila, put on a mariachi CD, and whip up a Mexican dinner for your family and/or friends. Don’t forget the Guacamole! (Recipe also on this site). Salud!
- 1 lb. dry pinto beans (about 2½ cups)
- 8 c. water, divided, or more as needed
- 1 lg. bay leaf
- ½ tsp. cumin
- ½ tsp. smoked paprika
- ½ tsp. granulated garlic
- ½ tsp. onion powder
- 1 tsp. chili powder
- 1/8 tsp. cayenne pepper
- 2 tsp. kosher salt
- freshly ground black pepper (not too much)
Pour beans into a colander. Run water over the beans and remove any rocks, dirt, or misshaped beans. Add beans to a large covered pot. Pour in 6 cups of the water and bring to a boil. Cover and simmer on low for 1 hour. Stir periodically.
After an hour, add the remaining 2 cups water, bay leaf, cumin, smoked paprika, granulated garlic, onion powder, chili powder, cayenne pepper, salt, and black pepper; stir to combine. Bring to a boil. Cover, reduce heat, and simmer on low heat for an additional 60 to 90 minutes, stirring occasionally. Beans are done when they are soft and the liquid is creamy. (Add more water if the beans aren’t tender but most of the liquid has evaporated. If you have too much liquid, remove the lid and simmer gently until you achieve desired consistency.) Adjust seasonings as required.