Types of Beans & How to Cook Them: Great Northern, Kidney & Black Beans
Beans…for many, the concept of creating a meal based upon beans conjures up visions of bathrooms, boredom and the blahs. Yet, the reality of the broad nutritional benefit as well as unique flavor qualities offered by the different varieties of beans (legumes) is worth the effort of exploration and trial.
Rich in complex carbohydrates, protein, fiber, vitamins and minerals, beans offer satisfying texture and flavor to a wide variety of foods. Even more appealing is the cost. Usually quite inexpensive, beans can be purchased dry, in bulk, or canned. The least desirable, yet most convenient way of purchasing beans is canned as they are ready to cook. Unfortunately, this convenience is not without consequence as these beans lose some of the fabulous nutritional values of their fresh counterparts as vitamins and minerals leach into the can. On the other hand, dry beans must be rinsed and soaked over night, an issue of great inconvenience for many busy households.
Amazing flavors…fabulous nutrition
When deciding on beans as part of a meal or to add to a recipe, be mindful of the distinctions of flavor, color and integration ability. Great Northern beans, or white beans are able to take on the flavors of the meal being prepared and are an excellent way of adding protein, fiber and potassium to almost any meal, without compromising the intended look or taste of the meal. Medium in size, they can also be hidden as the color does not distract the eye from the overall ’look’ of the meal.
Kidney beans offer excellent sources of protein and fiber as well as Phosphorus and Potassium. The bean does have a ‘bulkier’ texture and, as a larger bean in size, can sometimes seem to overwhelm the consumer as it can appear to take up the fork. Moreover, the color can seem to be off-putting to younger consumers of the meal from a visual perspective.
By far the most nutritionally packed bean of the three listed is the black bean. Like the others, it is a great source of fiber and protein. However, the black bean is packed with Phosphorus, Potassium, Calcium, Iron, and Vitamin A. It carries with it a strong and distinct flavor which would enhance any meal. Smaller in size than the other beans, it is easier to eat as its size doesn’t overshadow the other foods on the dish. It has a distinct color, which creates a most appealing visual experience, but might cause concern for younger consumers of the meal.
Beans…So What Do I Do With Them?
The versatility of these particular beans is amazing! Great Northern Beans can be added to soups, stews or even mashed into sauces as a thickener and filler and is an excellent source of protein, vitamins, and minerals. For additional ideas, visit Fabulous Food Fillers to Enhance and Excite Your Meals. Kidney and black beans can also be added to soups and stews and they each add a distinct flavor…kidney beans a little softer than the Black beans. Fermented black beans can also be mashed and used as an amazing and flavorful sauce to stir fry meals.
Worth The Effort
Beans are so much more than the baked variety you see alongside hot dogs. Rich in nutrients and an excellent source of protein as well as dietary fiber, beans are a beneficial food that should be included in every diet. With a little effort, the delicious and nutritious bean will be enjoyed by every family member, and lead to healthier, happier meals.
More on Beans…
To learn more about beans, check out the following articles:
