Dried beans: properties, health benefits and types

Dried beans (also known as beans, green beans, kidney beans, pinto beans, fabas, beans…) are a food that has many nutritional properties, healthy benefits and endless gastronomic possibilities.

Their nutritional richness is such that they constitute, like other legumes, an indispensable food for nutritional balance, especially in diets with a vegetarian tendency. The benefits of eating dry beans for the body are innumerable.

Origin of dry beans

dry bean came from america such as potato, tomato and cocoa. Until its discovery, in the Mediterranean basin the legumes that were consumed were chickpeas and broad beans.

However, this foreign legume became one of the star products of most of our regional cuisines, being the main ingredient of exquisite dishess like the Asturian fabada and pote, the pochas a la Navarra, the paved Catalan, the Segovian stew, the Manchego or the Murcian pot.

Properties of dried beans

Dried beans stand out for the variety of colors and sizes, adapted to the climate and soil of each area. They contribute two great dietary principles: the carbohydrates, that occupy almost half of its weight, and proteins that mixed with cereals or nuts complete the value of its amino acids.

The proportions of carbohydrates, proteins, fats and fiber make the dry bean a very balanced legume.

An 80 g serving contains 48% carbohydrates, mostly complex, which They gradually release energy. This ration also provides 44% of the daily fiber needs, which gives it satiating power and ability to regulate intestinal transit.

They also cover 30% of the daily protein needs in men and 39% in women; They hardly have any fat and are rich in iron (they provide 51% of the daily needs of an adult man and 34% of the iron a woman needs).

To achieve a better absorption of this mineral it is advisable to take the beans together with foods rich in vitamin C, such as citrus, tomatoes or peppers.

In addition, they are a source of essential minerals such as calcium and magnesium, and vitamins such as thiamine and folic acid.

Dried beans: nutritional values

For every 100 grams of dry beans (raw) you get:

Calories: 333 (1394 kJ)Total carbohydrates: 60gFiber: 24.9gProteins: 23.6gOmega-3 fatty acids: 279mgOmega 6 fatty acids: 178mgVitamin C: 4.5mgVitamin E: 0.2mgVitamin K: 19 mcgVitamin B1: 0.5mgVitamin B2: 0.2mgVitamin B6: 0.4mgFolic acid: 394 mcgCalcium: 143mgIron: 8.2mgMagnesium: 140mgMatch: 407mgPotassium: 1406mg

Benefits of dried beans

The excellent nutritional composition explains the numerous virtues of dry beans in relation to physical well-being.

Cholesterol at bay

The bean is an ideal legume for people interested in prevent excess cholesterol and cardiocirculatory problems in general.

Different studies show that beans can lower high cholesterol levels (above 200 mg/dl) by up to 20%. The effect is due to its soluble fiber, which promotes a healthy concentration of fats in the blood.

Prevents bowel cancer

Fiber also protects against colon and rectal cancer because accelerates the transit of food through the digestive tract.

Regulate blood sugar

In addition, it reduces the speed of absorption of sugars, thus helping to regulate the rate of glucose in the blood. This is of special interest in the case of diabetes or obesity.

Types of dried beans

From this plant, which originates in America, where it has been cultivated for 7,000 years, there are more than 200 varieties, with different colors and shapes.

The Spanish conquerors brought it to Europe, where it was immediately highly appreciated. Currently in Spain there are numerous varieties. The most popular are the following:

Jewish mask: It has a smooth texture and rich flavor. It is the one that provides fewer calories and more fiber.Crochet bean: It stands out for its striking shape and is one of the most appreciated varieties in the Valencian Community.Pinto bean: It is the favorite for stews with rice. It has a lot of magnesium and iron.White bean: It is soft and has the ability to absorb the flavor of the other ingredients in the dish.Lobster bean: It is the variety that cooks best. Due to its mild flavor it is used in many stews of Spanish cuisine.Adzuki bean: Imported from the East and installed in Europe for its excellent nutritional qualities among lovers of vegetarian and vegan food. Its texture is creamy and its flavor nutty and sweet. Azuki are very cleansing, rich in vitamin B1 (thiamine), folic acid, iron, phosphorus and calcium and protect the heart and nervous system.mung bean: Like the adzuki, they have become popular for their excellent nutritional contributions in vegetarian and vegan cooking. Misnamed “green soybean” due to its appearance, it is the main source of protein in India and Burma, since they provide no less than 25 g per 100 g (30 if peeled). In the West they are usually eaten sprouted and are highly recommended for children, the elderly and convalescents due to their digestibility.

dried beans on the table

The enormous versatility of beans allows them to be included in many preparations, such as soups, cold or warm salads, in creams, fried foods and even in some sweet dishes.

Its combination with whole grains is especially interesting, since these provide tryptophan and sulfur amino acids, the great absent in the nutritional composition of legumes. This tandem is also an excellent substitute for proteins of animal origin.

how to cook beans

To cook the beans you have to introduce them, unlike the chickpeas, in cold water, give them a first boil over high heat for about five minutes and then reduce the flame to cook them for about two hours over low heat, so that they do not peel.

When you go to buy beans, you should opt for those with a smooth, shiny skin, without wrinkles and of a uniform size, trying to buy them from the year.

Easy to preserve, the beans must be stored in a cool, dry place, in airtight containers. A natural system to prevent damage by the weevil consists of Place a head of garlic or some dried chili peppers in the airtight container.