Beans and Pulses are a powerhouse of nutrition. They are among the oldest recorded crops in civilization and are an almost perfect food. In many cultures, they are a main form of nutritional sustenance, and with addition of a rice or grain, form a complete protein during digestion. Beans are a vegetarian’s best friend. Beans are high in soluble fibre and have been shown to lower the risk of cancer, equalize blood sugar and lower blood cholesterol levels. They are economical in many ways, providing excellent nutrition in a product that grows abundantly, dries easily, stores well and transports readily. It is no wonder this important crop has sustained many cultures for thousands of years. To learn more about the Health Benefits of Beans and Pulses please visit us at www.pulsehealth.in.
|SELECTING: Look for dried beans with smooth surfaces and clear, bright colors. Cracked seams & wrinkled surfaces
indicate beans that are past their prime.
STORING:Keep in an airtight glass jar away from heat and direct sunlight. Use within 2 years.
SORTING & RINSING: Spread beans out on a clean kitchen towel or a rimmed cookie sheet and remove
shriveled beans and pebbles. Rinse in cold water
SOAKING & PRE-BOILING: Most dried beans and pulses contain complex sugars tha
t cause gas and indigestion. Soaking
or pre-boiling removes up to 80% of these sugars, making digestion much easier In warm weather, soak beans in the
fridge to avoid fermentation. Add water to about 3 inches above beans, or 4-5 cups of water per cup of dried beans.
Pre-boil Method: Boil beans in water for 3 minutes in a heavy pot. Cover and set aside for 2-4 hours. Drain and
discard water. Rinse beans. Proceed with cooking. This method removes more complex sugars than other methods
of soaking. Long Soak Method: Soak beans for 8 hours or overnight. Drain and discard water Rinse beans. Proceed with
|COOKING: Cook beans in fresh water (not the water used for soaking) in a large, covered pot. Use 3-4 cups of water for each cup of dry beans. Do not add salt or acidic flavors until beans are fully cooked. Each cup of dry bean yields 2-2% cups of cooked beans.|
|SEASONING BEANS: Except for onion and garlic, do your 4 seasoning 30-45 minutes before beans are done, as spicing too , early can cause flavors to break down.
Add a final dash of flavor with the following: fresh lemon and grated Parmesan; yogurt; fruity olive oil and balsamic vinegar; toasted sesame oil; rice wine and soy sauce; red wine; miso and toasted sesame seeds; fresh basil; cilantro; parsley; garlic or ground black pepper.