Watch any western on TV and at meal time you’ll probably see the cowperson (cowboy/cowgirl) slap a heaping helping of beans onto a tin plate. Go to a Norwegian doings where eating is involved and you’ll find a Calico Bean dish of some sort. Head down south and you’ll run onto Red Beans and Rice, Chilli, or Refried Beans. Visit the New England states and you’ll be served some sort of Boston Baked Bean dish. There are even recipes for bean cake and bean pie floating around. In other words, where ever you go or what ever you do, beans will be available for your enjoyment. People have been eating dried beans for over 8,000 years, so this should tell us something.
Besides tasting good, beans provide the following B vitamins; B6, folic acid, niacin, riboflavin and thiamin. Beans also provide these minerals; calcium, magnesium, phosphorus, potassium and sulphur along with traces of copper, iron and manganese. If fiber is what you’re after, a serving of beans provides almost as much as a serving of bran. When looking at the protein content of beans, you’ll find they provide as much protein as 2 eggs or 1/8 pound of ground beef. Although the protein in dried beans is incomplete, put the beans with a grain or dairy product and you’ll have all the essential amino acids of a complete protein source. Where else can you get all of this for around 225 calories per cooked cup of beans?
Don’t expect to cook a cup of dried beans and get a cup of cooked beans. It doesn’t happen that way. One cup of dried beans equals 2 to 3 cups of cooked beans. One pound of dried beans equals 2-1/4 to 2-1/3 cups of dried beans. One pound of dried beans equals 6 to 7 cups of cooked beans. You can fill up a ‘growing boy’ pretty easily with dried beans!
More jibber-jabber on dried beans to come.
Keep your fork