Spilling The Beans
Author:
Monica Skrautvol
Issue:
September, 2007, Page 168
A longtime staple in the Southwest diet, the bean lends a hearty, nutritious element to myriad dishes. Our easy-to-make examples are palate- pleasing, too.
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Photo By: Werner Segarra
Bean and Roasted Yam Salad With Cilantro-Lime Vinaigrette
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Photo By: Werner Segarra
Bean Chili With Chipotle
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| Benefits Galore Generally low in fat and
cholesterol and high in protein and fiber, beans boast a number of benefits. Health-related sources, including the Mayo Clinic, indicate that legumes may help prevent such chronic illnesses as cancer, diabetes and cardiovascular disease. They also are packed with iron, magnesium, folate, B vitamins and complex carbohydrates. So indulge to your heart’s content. |
A Long History Although most varieties of legumes originated in Africa, Asia and the Middle East thousands of years ago, they have been a mainstay in Native Americans’ diet since 1500 B.C. Their mixed cultivation of beans, corn and squash—called “the three sisters” method—proved to be an efficient use of land,
and eventually this knowledge was passed on to European settlers.
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Photo By: Werner Segarra
Chili Chocolate Black Beans
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Photo By: Werner Segarra
Red Beans With Bacon and Fresh Chorizo
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| Good To Know Select legumes with a deep, glossy color, since these are likely to be fresh. Store dried beans in an airtight container for no more than a year. To soften them before cooking, soak in water until double or triple in size, then drain and rinse. It’s a good idea to give canned beans a thorough rinse, as this will remove sodium added during processing. |
