They’re actually not fruit of course, but they certainly make your gut more musical, what with all the wind and whistles passing through.
It seems that every continent or culture has its own variety of beans, which are prized for their protein and soluble fibre content. Beans are an ideal alternative to meat and they also make great contributions to energy supply. Beans are low in fat and salt, contain no cholesterol, and are a rich source of vitamins and minerals. They are an excellent source of calcium, iron, copper, zinc, phosphorus, potassium and magnesium.

They are ideal for:
ϖ    those with high blood pressure, because of their high potassium and low sodium content
ϖ    diabetics, as they comprise an excellent form of low GI starch, which is easily digestible and converts to relatively small amounts of sugar
ϖ    Those who simply want a tasty, nutritious and affordable meal that can be easy to prepare.

MAKING BEANS MORE DIGESTIBLE
Dried beans can be soaked overnight before cooking to reduce a type of indigestible complex sugar that causes flatulence (excessive gas in the stomach). Make sure to discard the soaking liquid and cook the beans in fresh water if you use this method. This method may or may not work for you — only trial and error will prove it. As with many vegetables, the more beans you eat, the more your body will adapt and gas may reduce in time. You can also 'quick soak' dried beans; bring them to a boil, cook for 1 minute, then cover and let stand.

TYPES OF DRIED BEANS
Adzuki beans
Small, oval bean; reddish-brown to maroon colour; usually sold in a dried form, can be purchased as a paste or flour; sweet taste; used in many Asian dishes; useful and flavourful in desserts.

Black eyed beans
Small, shaped like kidney beans; white colour punctured by a black dot; creamy flavoured; often used in American and African cooking

Black beans
Small bean; cream-coloured flesh and black skin; has slightly sweet flavour and mealy texture; available dried or precooked. Sort through beans before cooking to remove any small pebbles or dirt, then wash them well and cook in a lot of boiling water until tender.

Butter beans/Fava beans
Used in minestrone and Italian cooking; texture is very smooth; flavour is mild.

Chickpeas/Garbanzo beans
These beans form the basis of Hummus (Middle Eastern Spread); available dried or canned; excellent in chili and cold salads.

Haricot beans/Boston beans/Navy beans
Small, white, oval-shaped French bean; most often used to make baked bean dishes; common ingredient in soups and salads.

Kidney beans
Holds shape and color (red/brown) when cooked and is therefore great in mixed bean salads and stews, including chili con carne; cook dried beans carefully; should have even creamy texture throughout.

Pinto beans
Original ingredient of Mexican refried beans; has fluffy texture when cooked; good in soups, salads and rich stews.

Cannellini beans/White kidney beans
Creamy white beans; common in Italian cooking, texture is smooth and velvety with thin skin; mild flavour; can be used dried or canned in recipes.

Lima beans
Smooth and velvety; nutty flavour; often more difficult to digest than other beans.

Mung beans
Tiny, round; thick outer skin; green/brown/black; soft-textured meat that is sweet; tender when cooked; easily digested; prepared as whole, peeled, or split; also ground for use in flours.

Red beans
Small, dark red; slightly sweet; available precooked in cans or dried, requires soaking to rehydrate; used in Mexican dishes.

Soya beans
Protein-packed; rich in iron and calcium; bland in taste; good in dishes with plenty of distinctive flavours.

Did You Know?
Research indicates that black beans are as rich in antioxidant compounds as antioxidant superstars grapes and cranberries?

When researchers analysed different types of beans, they found that the darker the bean’s seed coat, the higher its level of antioxidant activity. Gram for gram, black beans were found to have the most antioxidant activity, followed in descending order by red, brown, yellow, and white beans.


RECIPE: REFRIED BEANS
In large pan, sauté 1 small diced onion and 1 medium diced carrot in 15ml olive oil over
moderate heat until soft. Add two 410g tins rinsed and drained sugar beans, 10ml tomato paste, 60ml water, 1.25ml dried oreganum, 1.25ml salt and 0.5ml cayenne pepper. Cook, stirring and breaking up half the beans.

Pack a few tablespoons of refried beans, along with some fresh lettuce, chicken pieces and low fat cottage cheese into a burrito or a wrap and enjoy.

Serves 4