Beans, oh beans. You either love them or hate them. But let’s face it, if you are vegetarian or vegan, they are an excellent source of protein 🙂 As I have a sensitive stomach, I have a special way to prepare any beans that not only make them easier to digest, but also SO F.Ckin.. TASTY! But first, let me introduce the most common beans in my life;
Black beans are amazing and a favorite in my household. They are an excellent source of fiber, protein, manganese, and folate. I always buy mine dry in bulk, its easier and cheaper that way + #zerowastelifestyle = bring your own container and bags! Black beans have a whopping 15 grams of protein per cup and 15 grams of fiber. Try this Black Bean Loaf and fall in love!
Chickpeas! Oh hummus, salads, bread, stews or just simply roasted. Chickpeas are also an excellent source of protein, with about 15 grams of protein per cup! They are also a great source of fiber.
If you are buying canned chickpeas, you can use the liquid in the can, called aquafaba to create plant-based versions of your favorite mousse, whipped toppings, and other desserts. Did I hear anyone say vegan meringue?
Butter beans add a unique and creamy experience to any dish, taking it to the next level. Not only that, but white beans are packed with fiber, protein, and antioxidants!
So how do I prepare my magic beans?
- Place desired amount in a bowl and fill with 3 times as much water and a generous pinch of sea salt.
- Let stand for at least 12 h. There might be some foam on top, but it’s all good.
- Rinse the beans and decide if you want to roasted them in the oven or cook them.
- If you are roasting them, turn your oven on high heat, place in an oven safe pan and add oil and whatever spices you want. Roast for about 20 min, stirring with a wood spoon to get the roast even.
- If you are boiling them, add 2 cloves of crushed garlic to a pot with plenty of water and salt. Bring to a boil and reduce to medium heat.
- Boil for about 1h, depending on what kind of beans you are cooking with and what consistency you want. The softer they are, the easier it is to digest and make spreads and dressings.
- Check on the readiness of your beans by taking one out and mash it with a fork. Does it part easy? It’s done. If not, boil a bit longer.
- Drain and serve, or store in the fridge for a few days in an airtight container.
