Everyday Cooking - Cooking Beans

Uploaded by LaneTubersCafe on 05.01.2012

beans are inexpensive and a great source of nutrients such as protein, fiber
vitamins like folate and minerals like iron
the plant makes these nutrients in the months the beans stay on the vine into the fall
some people object to the gas factor of beans
and I'll talk briefly about that later after I show the steps I use to cook a pot of beans
but before that
I'd like to show some of the ways the beans I'll cook can be used
now for the steps although you could use a stove top i'm going to cook them
in our ancient crockpot
because it needs so little attention while cooking
what a treat to walk into the house and smell dinner
so first purchase the beans you would like to use there are many many varieties of beans
an area farmers have had success growing them
thanks partly to the bean and grain project
Willamette farm and food coalition has a directory of local farms growing beans
next inspect and wash them
cover with a few inches of water and let soak overnight
the next day
chop one onion
and three garlic cloves
saute these together on high
with three slices of chopped bacon
our three tablespoons of your favorite oil
drain the beans
and add them to the pot
along with about four cups of water
one teaspoon of red pepper flakes
and one teaspoon of salt, cook
cover, on high for about two hours and then on low for another two hours
the timing varies according to the type of beans you use
drain the beans and add two tablespoons of vinegar
vinegar helps bring out the natural flavor of the beans but you don't want
to add it earlier as it can slow cooking
you could use some of the beans that day
and freeze some for a later meal
now a little about the gas factor
beans contain carbohydrates in different combinations than the usual
human digestive enzymes can break apart
these undigested substances then wander down the digestive tract
where the bacteria that inhabit the large intestine
are happy to break them apart
use their energy
and leave behind a gas
do I say behind
gas production varies among individuals and depends on how food is swallowed
the types of good intestinal bacteria you have
and their relative populations
which can improve with frequent eating of beans
plus the anatomy and activity
of your digestive track
there's several strategies to minimize gas production
one is to choose less gasey ones like split peas
and lentils
another is to use fresh shelled beans from this years crop
a third strategy is before cooking
soak the beans in water overnight like I did
this dissolves some of the offending bean substances in water
which you can drain away
you also lose nutrients that way
so it's a bit of a trade off
and finally is a forth when you are ready to eat them
add enzymes that do the digesting for you