Beans, dried (with recipe)

Dried beans are available to us in a most fantastic variety – fava beans, pinto beans, kidney beans, mung beans, soybeans, marrow beans, split yellow peas, split green peas, whole peas, cowpeas, chickpeas, adzuki beans … the list could go on and on. Beans offer an extremely good source of protein, niacin, vitamin B₁ and B₂, as well as valuable minerals such as iron, magnesium, sodium and calcium. Their protein content makes them an excellent meat substitute. With a dozen glass jars of different beans (for why not display their beauty rather than tuck them away in a dark cupboard) in your kitchen, you will be able to give any one basic recipe twelve completely different faces. And dried beans are inexpensive! Those that are organically grown cost more than those that are chemically grown, of course, but their superior flavor usually makes the additional cost worthwhile.

            Tips on cooking dried beans: With the exception of split peas and lentils, all beans should be soaked overnight before cooking. Or instead of long soaking, bring beans and water to a rolling boil, then turn off heat and soak for 2 hours; use as needed. One cupful of dried beans will swell in bulk to feed about four people. Cook beans slowly so that they do not burst and lose their shape. Slow cooking also cuts down on the gas-producing tendencies of dried beans. See also individual beans.

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BEAN SOUP

1 cup white beans, dried (or kidney beans, fava beans, pinto beans,

   chickpeas, etc.)

3 quarts water (or vegetable or meat broth)

Ham bone, or ½ pound diced salt pork  or prosciutto ends (optional)

1 bay leaf

3 tablespoons olive oil

8 cups any assorted fresh vegetables on hand:

            chopped onions

            sliced carrots

            sliced zucchini

            diced eggplant

            diced string beans

            diced tomatoes

1 cup macaroni

Salt and pepper to taste

2 tablespoons chopped parsley

·       Soak beans in 1 quart water overnight. Do not throw out the soaking water. In a large saucepan combine soaked beans, another 2 quarts water or broth, bone or meat if you use it, and bay leaf, and simmer slowly until beans are almost tender (about 3 hours)

·       Saute freshly chopped vegetables in oil and add to soup. Add macaroni, salt and pepper, and simmer 30 minutes until everything is tender. Add parsley and serve. Or let the soup stand for a few hours before serving; its taste will be even fuller.

·        Serves four to six.