Bean characteristics
- Excellent source of fibre
- Rich in plant protein
- Promotes cardiovascular health
- Stimulates intestinal transit
- Provide energy for the body
Nutritional and calorific value of dried beans
Dried beans, 100 g
- Calories: 350
- Protein: 22.5g
- Carbohydrates: 46,1g
- Fats: 1.06g
- Fibre: 15,2g
Dried beans contain the following nutrients in good quantities:
- Iron
- Manganese
- Copper
- Folate
- Phosphorus
- Magnesium
- Zinc
- Vitamin B1
- Calcium
- Potassium
- Selenium
- Vitamin B2
- Pantothenic acid (vitamin B5)
- Vitamin B6
- Vitamin E
The benefits of dried beans
Studies have linked regular consumption of pulses to a number of benefits, including better control of diabetes and a reduced risk of cardiovascular disease and colon cancer.
- Prevention of certain diseases
- Antioxidant power
- Natural source of phytosterols
- Rich in dietary fibre
- Beneficial effect on the microbiota
How to choose the right dry beans?
All dry beans belong to the Fabaceae family and can be of different colours: white, red, black, etc. Although they originate from South and Central America, their consumption has gradually spread to all continents. In Portugal, dried beans are available all year round and are an excellent alternative to animal products.
There are more than 30,000 different varieties of Phaseolus vulgaris, of which several hundred are commonly consumed around the world. But the difference in flavour between the beans is subtle and you can easily substitute one variety for another in any recipe.
After harvesting, the skin of the beans hardens and certain chemical changes take place in the beans, making them less digestible. The longer they are stored, the longer they need to soak before cooking.
For optimum preservation
Dried beans can be stored in an airtight container in a cool, dry place for up to one year. After this time they lose their digestibility.
Blanched for a few minutes, they freeze well.
They can also be lacto-fermented with onions and herbs: add whey or the juice of another lacto-fermented vegetable to start the fermentation.
How to prepare dried beans
Most varieties of dried beans, with the exception of flageolets, benefit from soaking for a few hours before cooking, 8 to 12 hours on average. Once soaked, dried beans adapt easily to everyday cooking and allow you to create dishes that are as healthy as they are colourful. They are also an excellent alternative to traditional meat products.