According to the scientist kidney beans and other beans such as pinto beans, navy beans and black beans are known as Phaseolus vulgaris. They are referred to as "common beans" probably due to the fact that they all came from a common bean ancestor that originated in Peru. The dried common beans are largerly produced in commercial way such country like India, China, Indonesia, Brazil and the United States.Whether you prefer to called them as kidney beans or chilli beans, use them in your chilli con carne or as ingredient of a light salad, there is no doubt the health benefits of these legumes possess.
Kidney beans, named after the organ with which the shaped like a kidney resemblance, are plantedand grown, has been cooked in countries all over the world. The white color Kidney beans are known as cannellini beans. In spite of this commonality, the way in which they are utilized varies around the globe. Indian peoples for example used them for curry ingredient, in China people crush them into a paste and in Japan they opt to use them as part of a popular dessert dish. However, there benefits extend far beyond that of any old versatile cooking ingredient.
As well as the obvious benefit of tasting great, here are some other tangible health benefits they offer:
High Source of Fiber
Kidney beans contain high levels of fibre (around 12.4 g per 400 g tin), which plays a big part in helping to reduce your cholesterol, and of course subsequently lowering the risk of heart disease. Similarly, kidney beans provide both the soluble and insoluble forms of fiber. Soluble fiber helps reduce the amount of cholesterol you absorb from food, and prevents blood sugar levels rising too rapidly after a meal, whilst insoluble fiber provides enough bulk to help aid your digestive system.
Brain Health
Thiamine (or Vitamin B1) is key to both the function and creation of brain cells, and kidney beans contain 18% of your RDA. Similarly present in kidney beans is Vitamin K, which is great for the brain and nervous system. It is Vitamin K that is responsible for the synthesis of sphingolipids (which is a fat, needed by the outer wrapping of the nerve to form properly). Subsequently, it plays a crucial part in the development of your brain and nervous function.
Prevent Heart Disease
Kidney beans' ability to lower the risk of heart disease stretches beyond merely the source of fiber they provide. They also contain high levels of folate, which helps lower homocysteine levels in the body. Homocysteine is an amino acid which has been scientifically proven to be connected to developing heart problems. As well as folate, kidney beans also provide a good source of magnesium, which is essential for keeping your veins and arteries happy. Magnesium prevents the hardening of arteries, and subsequently improves the flow of blood, oxygen and nutrients around the body.
High in Protein
When you think of high protein foods, most people would immediately think of meat or dairy. Less people would tend to think of kidney beans, however the levels of protein they provide is comparable to any form of meat or dairy. Additionally, when they are combined with whole grain protein such as wheat, rice or barley they become a complete protein.
Anti Aging Food
Well perhaps it's not as simple as that. However, kidney beans possess have high antioxidant health properties. One of the most widely believed benefits of antioxidants is that they have strong anti-aging properties relating to skin problems caused by environmental factors and unhealthy foods. Antioxidants are also extremely effective at building up your immune system, and consequently help to fight off those pesky colds and flu.
Tips for Cooking Vegetarian Crock Pot Recipes With Beans or Peas
Beans and peas make for such fantastic vegetarian slow cooker recipes that you may never feel the need to add meat or other such animal-based foods to the recipe. There are a variety of peas and beans to create savory and purely vegetarian dishes. Whether it's green peas, chick peas, split peas, or kidney beans, soybeans, and others, it helps in putting together a tantalizing dish at the end of a hard day.
The time peas and beans take to cook depends on the working of your crock pot, the freshness of the beans or peas, and the hardness of the water. The type of recipe may also influence the cooking time. That's why vegetarian slow cooker recipes using beans have different cooking times.
- Add spices, especially tomatoes and salt, only after the beans are tender.
- Slow cooking the beans and peas intensifies their flavor. You may need lesser amount of spices to enrich the dish than that required in regular cooking.
- You can cut 2 to 3 hours of the cooking time if you pour boiling water with beans.
- When cooking beans or peas, setting the time on a digital timer is not required. If there is sufficient cooking water in the crock pot, it's unlikely that the peas or beans will overcook. Start your slow cooker early in the morning, and forget it until dinner time!
- For cooking plain beans, it's best to cook them in the crock pot overnight. In the morning, you can have a healthy breakfast of freshly cooked beans or peas, combined with freshly cut salad or cheese. You can keep aside some cooked beans for preparing healthy slow cooker recipes for supper.
- If you're present at home while cooking, do this: Set the cooker at high in the first 2 to 3 hours of cooking beans or peas. Then, set at low for the remaining time.
- When preparing bean stews and soups, sauté the onions and spices in oil before putting them in the crock pot. This adds to the flavor of the vegetarian recipes.
The beans cooking books:
Bean By Bean: A Cookbook: More than 200 Recipes for Fresh Beans, Dried Beans, Cool Beans, Hot Beans, Savory Beans...Even Sweet Beans!
Crescent Dragonwagon, the author of the James Beard Award-winning Passionate
Vegetarian.
Bean by Bean is the definitive cookbook on beans. It’s a 175-plus recipe
cornucopia overflowing with information, kitchen wisdom, lore, anecdotes, and a
zest for good food and good times.
More Easy Beans is a cookbook with great recipes for beans, peas and lentils. Mouth watering, inexpensive, low fat recipes for appetizers, soups, salads and main dishes are all quick and easy to prepare. Because of the continuing research and an information explosion, there is now more emphasis on legumes as an important food source. The updated Food Pyramids are recommending a daily serving of beans, peas and lentils because beans are an excellent source of protein, are high in fiber, low in fat and rich in minerals and vitamins. The growing interest in bean cuisine and the delicious recipes in More Easy Beans make it easy to plunge into bean cookery
There are 20 new recipes and nutritional analysis for all of the over 100 fast, healthy and tasty bean, pea and lentil recipes. As North Americans continue to eat healthier by cutting fat, not flavor, there is an increasing emphasis on legumes as an essential part of today's healthy diet. In addition these recipes are easy on the budget. With this edition of Easy Beans, author Trish Ross has made bean cookery a tasty and healthy choice for today's busy cooks.
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