Pale green beans with a characteristic delicate flavor. The benefits and harms of green beans
Calories, kcal:
Proteins, g:
Carbohydrates, g:
Valuable vegetable, fodder and green manure (for green fertilization) crops.
The fruit is a bean, it consists of two valves, between which there are grains. Unripe beans are used for food, when the shells and grains are tender, juicy, sweetish in taste.
Calorie content of green beans
The calorie content of green beans is 60 kcal per 100 grams of product.
Green beans composition
Green beans contain: carbohydrates, proteins, fiber, vitamins, and mineral salts. As the beans ripen, the valves coarsen (parchment films form on their inner side), and the sugar contained in the grains turns into starch.
The benefits and harms of green beans
Adding green beans to your diet has several benefits. Green beans contain substances that slow the growth of tumors and enable cells to fight off cancers. They contain a large amount of fiber that helps the digestive tract work (calorifier). The fruit boosts the body's immune system and also helps to dampen hunger.
The negative aspects of green beans are also worth noting. The product must not be used for colitis and constipation, for elderly people, as well as for people with pancreatic diseases. Another disadvantage of green beans is the large accumulation of gas in the intestines. It is important to consider that their use leads to bloating and flatulence. In order to reduce the harmful effect on the intestines, it is recommended to add dill, fennel, mint to green beans.
Green beans in cooking
V home cooking beans are mainly consumed in fresh... Green beans are used on the day of harvest. If for some reason this was not done, then the beans are stored for 2-3 days in a cool room, in a small ventilated container, otherwise they will lose appearance and taste.
The grains of young fruits (in milk ripeness) can be eaten raw, made salads, soups from them. Green beans are added to borscht and others vegetable soups... Adding a small amount of ripe grains to soups significantly improves their taste and nutritional value. To boil the grains, before cooking, they are scalded with boiling water or soaked for several hours in water, and then the easily peeling shell is cleaned.
Ripe beans, as well as, are used for seasoning soups as cereals. Green beans are used to prepare various delicious dishes... They are especially widely used in cooking among the British, Dutch, Belgians, Danes, Bulgarians.
For all dishes, the beans are prepared: the ends are cut off, the fibers of the seams are removed from both sides, washed in cold water and cut into pieces (calorizator). Dipped in salted boiling water gradually, trying not to stop the boil. Boil in plenty of water to preserve the green color of the beans.
Beans are a valuable crop with many useful properties and excellent taste... In terms of nutritional value, it occupies one of the first places among vegetables. The main the nutritional value this culture consists in its high protein content. They are the main sources of vegetable protein, and therefore form the basis of a vegetarian diet. For the same reason, beans are essential for young children, at their age, protein helps the growth and formation of cells in the body.
Beans contain a negligible proportion of fat, and their calorie content is only 57 kcal. Therefore, overweight people can freely include this product in their diet.
Bean recipes exist in in different ways- they are used for cooking and stewed and canned, and boiled and fried. Beans are mashed, added to soups, salads, cooked delicious second dishes with meat, vegetables and spices.
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How to make bean soup?
Recipe number 1. Green Bean Soup .
Ingredients:
- Green beans (0.5 l can);
- Carrots (100 g);
- Onions (100 g);
- Potatoes (400 g);
- Bulgarian red pepper (0.5 pcs.);
- Parsley greens (1/2 bunch);
- Dill greens (1/2 bunch);
- Butter (30 g);
- Salt (to taste);
- Ground black pepper (to taste);
- Curry (0.5 tsp);
- Seasoning " Aromatic herbs"(0.5 tsp);
For broth
- Chicken (500 g);
- Bay leaf (2 pcs.);
- Peppers (6-8 pcs.).
Cooking process
1) ... For the broth, pour the chicken with 2-2.5 liters of water, bring to a boil, collect the foam, add spices and cook for 40 minutes over moderate heat. We take the finished chicken out of the broth, let it cool and free it from the bones. Cut into smaller pieces and return to the broth.
2) ... Peel and dice the potatoes and add them to the broth together with the washed beans.
3) ... Cut the carrots into pieces, and the pepper into small cubes. Add to the broth to the potatoes and. Cook over medium heat for 20 minutes. Saute finely chopped onion on a creamy fire, add spices. Add to the soup, salt to taste and let it boil. Add finely chopped greens.
4) ... In a plate, pepper the soup with freshly ground pepper and serve.
Recipe number 2. Bean soup with pork .
Ingredients:
- Pork (600 gr.);
- Carrots (1 pc.);
- Onion(1 PC.);
- Sweet pepper (1 pc.);
- Garlic (3 cloves);
- Potatoes (3 pcs.);
- Canned corn (0.5 cans);
- Lentils (0.5 cups);
- Beans (0.5 cups)
- Tomato - mashed potatoes (3 tablespoons).
Cooking process
1) ... Put the processed meat in a saucepan with a capacity of at least 3 liters. Pour water and put on fire. In the process of boiling, a var is formed on the surface, which must be removed.
2) ... Immediately after boiling the water, reduce the fire to medium and bring the broth to readiness (within 2 hours).
3) ... From the container in which the beans and lentils were soaked, drain the water and boil the beans until half cooked.
4) ... Cooking vegetables. Cut the potatoes into cubes, about a centimeter, cut the onion into small pieces, grate the carrots. Cut off the stalk of sweet pepper, remove the core with seeds and chop it into small strips. Chop the peeled garlic with a knife.
5) ... We take out the meat from the cooked broth, cool it a little and cut it into portions, run back into the broth.
6) ... Add chunks of potatoes, pour out the beans and lentils boiled until half cooked. Add Bell pepper and cook all the vegetables until tender, at the lowest boil.
7) ... Put a small frying pan on the fire, pour in a small amount of refined oil and heat it slightly. Saute the chopped onion until transparent. Add the grated carrots and continue to sauté together with the onions until amber color... We dilute in half a glass of broth tomato paste and pour into a frying pan. Stir, simmer for 10 minutes, stirring occasionally.
8) ... After the potatoes and legumes are cooked, pour into the corn. Add garlic, salt and bring to a boil.
9) ... We spread the frying, reduce the heat and simmer under a closed lid for 7-8 minutes.
How to make a bean salad?
Recipe number 1. Chicken fillet salad with cabbage and beans .
Ingredients:
- Chicken fillet, cut into pieces (3 cups);
- Frozen beans (1.5 cups)
- Green onions (4 pcs.).
For refueling
- Rice vinegar (2/3 cup);
- Vegetable oil (2 tablespoons);
- Honey (3 tablespoons);
- Wasabi pasta (2 tsp);
- Salt (0.25 tsp);
- Chopped garlic (2 cloves).
Cooking process
1)
2) ... Put the frozen beans in a colander, rinse under cold water to thaw completely. Place a colander over a large bowl to drain the water.
3) ... In a large bowl, combine the garden beans, cabbage, boiled chicken and green onions.
4) ... Pour dressing over the salad, stir and serve.
Recipe number 2. Beans and meat salad .
Ingredients:
- Pork (500 g);
- Canned beans (450 g);
- Cucumbers (1 pc.);
- Tomatoes (300 g);
- Red onions (2-3 pcs.);
- Avocado (2 pcs.);
- Greens (to taste);
- Spices for meat (1 tsp);
- Vegetable oil (1 tsp);
- Lemon juice (60 ml.);
- Olive oil (60 ml.);
- Garlic (2 cloves);
- Salt (to taste).
Cooking process
1) ... Wash the pieces of meat and dry them. Rub on all sides with salt and meat spices.
2) ... Heat some vegetable oil in a frying pan and put the meat here. Fry over medium heat until tender.
3) ... Throw the canned beans in a colander and dry a little.
4) ... Peel and chop the onion.
5) ... Wash the cucumber and avocado, dry and chop thinly.
6) ... To prepare the dressing, pass the garlic through a press. Combine it with olive oil and squeeze lemon juice here. Mix the dressing, add a pinch of salt.
7) ... Cut the tomatoes into slices. Combine all ingredients in a salad bowl and mix gently.
8) ... Watering with dressing.
9) ... Cut the finished pork pieces into slices and put them on top. If desired, sprinkle with fresh herbs on top.
How to cook beans in tomato sauce?
Recipe number 1. Beans in tomato sauce .
Ingredients:
- Beans (350 gr.);
- Tomatoes (4 pcs.);
- Bow (1 pc.);
- Garlic (2 pcs.);
- Rosemary (3 pcs.);
- Tomato paste (30 ml.);
- Vegetable oil (20 ml);
- Salt (to taste).
Cooking process
1) ... Boil the beans in salted water.
2) ... Peel and grind the tomatoes in a blender.
3) ... Peel and grind the onion and garlic in a blender.
4) ... Fry onion and garlic in vegetable oil. Add the tomatoes, simmer for 5 minutes, pour in the tomato paste and stir.
5) ... Add boiled beans and rosemary. Simmer the garnish for 7 minutes.
Recipe number 2. Beans in tomato sauce .
Ingredients:
- Legumes (chickpeas, green lentils, beans, 300 g);
- Onions (1 pc.);
- Olive oil (4 tablespoons);
- Tomatoes in own juice(500 ml);
- Garlic (4 cloves);
- Tomato paste (2 tablespoons);
- Sugar (1 tsp);
- Hops - suneli (1 tsp);
- Green peas (100 g);
- Cilantro (small bunch);
- Tarragon (2 branches);
- Basil (2 sprigs);
- Salt (to taste).
Cooking process
1) ... We combine all the legumes in advance and soak them in water overnight.
2) ... Preheat the oven to 200 degrees.
3) ... Chop the onion and put it in an ovenproof dish, pour it over with olive oil. Put in the oven for 4-5 minutes.
4) ... We take out the onion from the oven, add the tomatoes in our own juice and chopped garlic. Drain the water from the beans, put them in a heat-resistant form, add tomato paste, sugar, salt, suneli hops and pour in water so as to completely cover the beans. We mix everything, cover the form with foil or a lid and put in the oven for an hour.
5) ... After 40 minutes, we check, if all the liquid has evaporated, then add water.
6) ... After another 20 minutes, remove the foil or lid, add to the mold green pea, leaves of cilantro, tarragon and basil (leave 1 branch for decoration). Reduce the temperature to 160 degrees and bake for another 20-30 minutes, until all the legumes are completely cooked.
7) ... We lay out on plates, decorate with tarragon leaves, basil and serve.
How to make a bean paste?
Recipe number 1. Pasta with beans, parsley, onions and cheese .
Ingredients:
- Small pasta(230 g);
- Frozen garden beans (1.5 cups);
- Fresh chopped parsley (1 glass);
- Chopped green onions (1 bunch);
- Olive oil (0.25 cups);
- Parmesan cheese, chopped on a grater (0.75 cups);
- Lemon zest, chopped on a grater (0.5 tsp);
- Salt (to taste);
- Ground black pepper (to taste).
Cooking process
1) ... Boil the pasta in salted water until tender, according to the instructions on the package. In the last couple of minutes until cooked, add the beans to the saucepan with boiling pasta. Then put the pasta with beans in a colander, let the water drain.
2) ... Put the pasta back into the empty saucepan in which it was cooked. Add parsley, onion, butter, parmesan, lemon zest, salt, pepper and mix.
3) ... Serve ready-made pasta to the table in portioned plates.
Recipe number 2. Anko bean paste.
Ingredients:
- Adzuki beans (200 g);
- Sugar (200-250 g);
- Edible salt (to taste).
Cooking process
1) ... Wash the beans thoroughly and remove the spoiled beans from the total mass of adzuki. Place the beans in a saucepan and fill with filtered water in a 1 to 3 ratio (one part adzuki and three parts water).
2) ... We send the pot with beans to the stove. As soon as the water boils, we put the beans in a colander, then fill them with water again (in the same proportions) and return them to the stove. Cook for about 1.5 hours over low heat, that is, until they are well boiled. During the cooking process, if necessary, add water so that they are constantly covered with it. This time, we save the water after the beans and pour it into a separate vessel, since we still need it.
3) ... Pour half of the required amount of sugar into a saucepan with adzuki and send it to low heat for 10 minutes.
4) ... Once the sugar has melted, grind the entire contents of the pan with a wooden spoon and pour in the other half of the required amount of sugar. Mix all components thoroughly. You should end up with a thick puree.
5) ... Leave the Anko on the stove for another 10-15 minutes, stirring constantly. Readiness can be determined by its characteristic dark shade. In cases where the pasta is too thick, then dilute with water in which the beans were boiled. At this stage, you can also add salt.
6) ... Cool "Anko" and serve.
How to cook beans with meat?
Recipe number 1. Black beans with meat .
Ingredients:
- Black beans (400 g);
- Pork or beef (300-350 g);
- Onion (1 head);
- Carrots (1 pc.);
- Tomato paste (1 tbsp);
- Garlic, peeled, crushed (1 clove);
- Salt, spices (to taste).
Cooking process
1) ... We sort the beans, wash them and soak them in cold water for 12 hours. Then boil for 2 hours or in a pressure cooker for 40 minutes.
2) ... Cut the meat into small cubes and fry in sunflower oil until light appetizing crust, add the onion, diced and the carrot, cut into long strips. Add salt and pepper to taste.
3) ... Close with a lid and simmer over low heat in its own juice. After the meat juice has evaporated (after about 30-40 minutes), we check the meat. If the meat is not yet ready, add a little water and continue to simmer for another 15 minutes.
4) ... Add tomato paste, mix well.
5) ... Add the finished beans to the meat, mix, pour in ¾ cup of boiling water or broth and simmer the whole place for about 10-15 minutes.
6) ... At the end, add garlic and finely chopped herbs.
Recipe number 2. Lamb rack with beans, rosemary and mint .
Ingredients:
- Lamb rack on 8 ribs (1 pc.);
- Olive oil (1/2 tablespoon);
- Rosemary (several branches);
- Salt (to taste);
- Vegetable broth (broth) (2/3 cup);
- Red currant jam (1 tsp);
- Flagole or beans (400 g);
- Mint leaves (1 zhmenka).
Cooking process
1) ... Preheat the oven to 200 degrees. Grease the meat over the entire surface with olive oil, sprinkle with cut rosemary leaves, salt and pepper. We bake the lamb in the oven for 30-40 minutes, until we wish the degree of readiness.
2) ... Remove the rack of lamb from the oven and keep it warm while the beans are cooking. We put a thick-walled baking dish on a high heat, pour in the vegetable broth, bring to a boil. Reduce heat, add currant jam, stir until dissolved, then add washed beans and simmer, stirring occasionally, for 5 minutes. Remove from heat, add finely chopped mint.
3) ... Cut the rack of lamb into portions and serve with cooked beans.
How to cook beans caviar?
Recipe number 1. Green bean caviar .
Ingredients:
- Green beans (400 g);
- Chopped dill (2 tablespoons);
- Fresh chopped basil (1 tablespoon);
- Garlic (2 cloves);
- Olive oil (3 tablespoons);
- Salt and pepper (to taste).
Cooking process
1) ... Turn the boiled green beans in a blender or simply grind with a fork. Add dill, basil, garlic (passed through a press), salt, pepper. Turn again until smooth, but not completely mashed.
2) ... Serve caviar from beans on toasted slices of bread, greased with melted or curd cheese.
3) ... Store in a refrigerator in a tightly closed container.
Recipe number 2. Soybean Caviar with Nuts .
Ingredients:
- Chopped nuts (1/2 cup);
- Onions (2 pcs.);
- Vegetable oil (5 tablespoons);
- Lemon juice (2 tbsp);
- Salt and pepper (to taste).
Cooking process
1) ... We pass the boiled soybeans, onions and nuts through a meat grinder. Salt, pepper, season with oil and lemon juice and mix well.
2) ... You can use it for making sandwiches or as an independent dish.
How to cook bean pods?
Recipe number 1. Savory bean pod garnish .
Ingredients:
- Beans, pods (2 kg);
- Olive oil (60 g);
- Fresh pepper (1 pc.);
- Garlic (1 wedge);
- Salt and pepper (to taste).
Cooking process
1) ... Pour water into a large saucepan and put it on fire.
2) ... While the water is boiling, clean the beans. To do this, we tear the tail of the bean and pull out the longitudinal fiber connecting its two flaps - it remains rigid during cooking.
3) ... We tear off the "noses and tails" from each pod, open them and take out the fruits, and put them aside. They can be used to make other dishes like soup.
4) ... Rinse the resulting bean pods under running water, then throw them into salted boiling water and boil for about 5 minutes - the time required to soften the pods.
5) ... We take them out of the water with a slotted spoon, without draining the broth and rinse them under cold water.
6) ... Dry off excess water and cut each pod into 3-4 pieces.
7) ... Pour some olive oil into the pan, add a slice of peeled and halved garlic and heat it to flavor the oil. As soon as the garlic turns yellow, remove it and add the pieces of bean pods. Stir and heat over the fire for a few more minutes.
8) ... Cut fresh peppers lengthwise, remove seeds and cut into strips, then add pods to the pieces. We warm up for a few minutes and pour in a ladle of bean broth.
9) ... We continue to cook for another 10 minutes, until the broth has completely evaporated, do not forget to stir periodically.
10) ... A savory bean pod garnish is ready.
Recipe number 2. Bean pods in milk sauce .
Ingredients:
- Medium thick milk sauce (50 g);
- Salt, pepper (to taste);
- Water;
- Green bean pods (190 g);
Cooking process
1) ... We clean the bean pods from the veins. Mine and cut into rhombuses.
2) ... Throw in boiling salted water and cook with the lid open for 20-25 minutes.
3) ... We put the pods on a sieve and let the water drain.
4) ... Put the finished pods in a deep dish, season with milk sauce and sprinkle with ground pepper.
5) ... After that, we warm up everything well.
How to cook borscht with beans?
Recipe number 1. Lenten borsch with beans .
Ingredients:
- Potatoes (4-5 pcs.);
- Onions (1 pc.);
- Carrots (1 pc.);
- Beets (1 pc.);
- Red bell pepper(1 PC.);
- Cabbage (200 gr.);
- Tomato juice (0.5 l);
- Vegetable oil (100-120 ml);
- Bay leaf;
- Salt, pepper (to taste);
- Garlic (2 cloves);
- Parsley.
Cooking process
1) ... Cut the peeled vegetables (onions, bell peppers, carrots, beets) into strips.
2) ... Cut the potatoes into small cubes.
3) ... Shred cabbage.
4) ... Preheat a frying pan with vegetable oil and put the chopped onion into it, fry it over low heat until transparent (about 10 minutes). So that nothing burns, do not forget to stir.
5) ... While the onion is fried, put the potatoes in a saucepan and pour boiling water (2.5 liters).
6) ... Divide the rest of the vegetables (carrots, beets, bell peppers) in half and add one part to the pot to the potatoes.
7) ... Bring to a boil, add salt, add bay leaf, reduce heat, cover with a lid (leave a gap for steam to escape) and cook for 20 minutes.
8) ... While the potatoes are boiling, we continue to cook the frying (vegetables fried over low heat for soup or borscht).
9) ... Add the remaining vegetables to the fried onions. First, bell pepper - fry it together with the onion for 5 minutes. Next, add the carrots to the pan and mix well.
10) ... Immediately after mixing, add the beets, mix and cook for 10 minutes. Add salt to taste, continue cooking for another 10 minutes. Vegetables should be very soft, let them crunch slightly.
11) ... Add tomato juice to the pan (or dilute tomato paste in vegetable broth from a saucepan), mix.
12) ... Together with tomato juice We cook frying for another 5-10 minutes.
13) ... Meanwhile, vegetables were boiled in a saucepan, and therefore we are throwing cabbage here. Cook it for 5 minutes.
14) ... After the cabbage, add frying to the pan, bring to a boil and taste, add sugar if necessary. And finally, add finely chopped greens and garlic squeezed through a press to the borscht. To enhance the taste, you can add 1 tablespoon of dry paprika. Everything must boil.
15) ... Cover the borsch with a lid, turn off the heat and let it stand for 15-20 minutes.
Recipe number 2. Bean borsch .
Ingredients:
- Red beans (150-200 gr);
- Carrots (1 pc.);
- Beets (1 pc.);
- Onions (1 pc.);
- Bulgarian pepper (1 pc.);
- Peppercorns (to taste);
- Tomato paste (3 tablespoons);
- Potatoes (3 pcs.);
- Cabbage (100 g);
- Greens (to taste);
- Salt and pepper (to taste).
Cooking process
1) ... Soak the beans for 6-8 hours, then add to the saucepan. Fill with water (1/3) and bring to a boil and cook a little.
2) ... Peel the beets and carrots. Cut the beets into cubes, the carrots into half moons.
3) ... Then peel the onion and cut into cubes.
4) ... Add water to a saucepan and add beets and carrots and peppercorns there.
5) ... Add the onion to the pan and fry until transparent.
6) ... Cut the red bell pepper into cubes and add to the pan to the onion.
7) ... In a separate bowl, we dilute 3 tablespoons of tomato paste with a glass of water. We mix. During the boil, a foam forms, which must be removed.
8 ). Add tomato paste to the pan with pepper and onion. Simmer over medium heat until the paste boils slightly (about 5 minutes).
9) ... Cut the potatoes into cubes.
10) ... Finely chop the cabbage and add to the saucepan. Cook for about 5-7 minutes, stir occasionally.
11) ... Finely chop the greens.
12) ... Add frying and herbs to the pan. Cook for about 10 minutes over low heat, after which you can serve.
How to cook beans porridge?
Recipe number 1. Adzuki and pearl barley porridge.
Ingredients:
- Dried red dates (3 pcs.);
- Pearl barley (20 gr);
- Adzuki beans (30 gr);
- Rice (50 gr);
- Water (1.5 liters).
Cooking process
1) ... Wash pearl barley and adzuki beans, fill with water and leave for 1 hour.
2) ... My rice. Soak the dates until soft and remove the seeds.
3) ... Pour water into a saucepan and bring to a boil. Add the pearl barley, adzuki beans, rice and dates. Reduce heat to medium and cook for 1.5 - 2 hours.
4) ... The dish can be served at the table.
Recipe number 2. Bean porridge.
Ingredients:
- Masha (2 glasses);
- Rice (1/2 cup);
- Onions (1 pc.);
- Favorite spices (to taste);
- Salt (to taste);
- Vegetable oil (for frying).
Cooking process
1) ... Wash the beans thoroughly and fill them with water in a saucepan. We put on high heat and bring to a boil. Reduce the fire and cook until half cooked.
2) ... When the mung bean doubles in size, add rice washed in several waters to it.
3) ... Heat the porridge to a boil, add salt and season with spices. Mix again and cook until tender.
4) ... Heat in a dry frying pan vegetable oil... Lay out the diced onion, stir and fry until lightly golden.
5) ... We shift the onion into the porridge, pour in a little water and mix. Warm up over the smallest heat, after which you can serve it to the table.
How to make bean pate?
Ingredients:
- Dry beans (1 cup);
- Carrots (2 pcs.);
- Onions (3 pcs.);
- Vegetable oil (5 tbsp);
- Salt (to taste);
- Garlic (6-7 large cloves);
- Ground black pepper (to taste);
- Water and vegetable broth(1-2 tbsp).
Cooking process
1) ... Soak the beans in cold water for 10-12 hours. When soaking, it is advisable to change the water a couple of times.
2) ... Clean the beans before cooking. The soggy skin is easy enough to remove, like from boiled potatoes.
3) ... After cleaning, wash the beans and fill them with cold water, closing them 3-4 cm. We put the pan on medium heat, then adjust so that the water does not boil too much, does not boil. Otherwise, the beans will boil up into porridge. Cook until tender (until tender). After 15 minutes we check, if they are still hard, then we cook further, but if they have softened, then we reduce the fire so that they do not boil too much.
4) ... Cut the onions into small cubes. Heat two tablespoons of vegetable oil in a frying pan, add the onion and fry over medium heat. We choose the degree of roasting to taste. If the onion is left light, then the pate will turn out with a sweetish aftertaste. If fried hard, the taste will be "rougher", with notes of overcooked onions. In general, we focus on our preferences.
5) ... Transfer the fried onions to a plate. Add oil, heat and fry the carrots until soft. If desired, you can light it and brown it.
6) ... Mix the onions with carrots. Drain the broth from the beans, leave a little in case the pate turns out to be steep and needs to be diluted. Pour the boiled beans into a frying pan with vegetables. Stir, fry for 5 minutes.
7) ... Transfer the fried vegetables and beans to a blender. We clean the garlic, pour it over the vegetables.
8) ... Using an immersion blender, grind everything until thick homogeneous mass... In cases where it turned out to be very dense, pour in 1-2 tablespoons of decoction from beans or water. Beat again.
9) ... Add salt and pepper to taste. Stir all the ingredients, leave for 10-15 minutes to gain flavor.
10) ... Add spices Provencal herbs, but it is better to put them before chopping with a blender so that the consistency of the pate is uniform.
11) ... After chopping, cool the pâté from beans and vegetables. Serve as a spread of sandwich or as an appetizer.
Recipe number 2. Bean pate with vegetables .
Ingredients:
- Dried beans (1.5 cups)
- Carrots (3 pcs.);
- Onions (2-3 pcs.);
- Vegetable oil (for frying);
- Salt (to taste);
- Garlic (3-4 cloves);
- Ground red pepper (to taste);
- Ground coriander (to taste);
- Dill or parsley greens (to taste).
Cooking process
1) ... Pour the dried beans with hot water and leave for 2-3 hours, then fill with fresh water and cook until the beans soften.
2) ... Rub the carrots on a coarse grater, cut the onion into rings and then fry everything together in vegetable oil.
3) ... We wash the boiled beans, mix with carrots and put on low heat.
4) ... If necessary, add salt, spices to taste, tomato paste, herbs, garlic and simmer for another 30 minutes.
5) ... Cool the finished mass, pass it through a meat grinder or grind it in a blender.
6) ... The resulting paste, if desired, can be seasoned with vegetable oil or mayonnaise.
How to make vegetable bean stew?
Recipe number 1. Vegetable stew with beans .
Ingredients:
- Beans (100 g);
- Eggplant (1 pc.);
- Zucchini (1 pc.);
- Bulgarian pepper (1 pc.);
- Carrots (1 pc.);
- Onions (2 pcs.);
- Garlic (4 cloves);
- Tomato paste (70 g);
- Apple cider vinegar (50 ml);
- Sugar (2 tsp);
- Salt (to taste);
- Greens (to taste).
Cooking process
1) ... Soak the beans in advance (it is advisable to do this at night, and the next day to prepare the dish). After the beans have swollen, drain the water and put the beans in a saucepan, fill it with water and put the saucepan on the stove. Bring to a boil and cook until tender, but so that the beans are not boiled. We put the finished beans in a colander.
2) ... Wash the eggplant and zucchini, trim the edges and cut into cubes. Pepper we clean from the stalk and seeds, wash well, cut into cubes.
3) ... Peel carrots and onions, wash and cut into cubes.
4) ... We put a saucepan on the stove, pour in a little vegetable oil and heat it up, then pour out the carrots, sauté, pour onions, fry everything until slightly golden brown.
6) ... Meanwhile, take a small bowl, put tomato paste, sugar, vinegar, salt to taste in it, mix. Peel the garlic, wash and pass through a press into a bowl with tomato paste, mix.
7) ... Prepared tomato sauce pour into a saucepan with vegetables, mix, simmer for a couple of minutes and remove from the stove.
8) ... Wash greens, chop and add to vegetables. The vegetable stew with beans can be served.
Recipe number 2. Lentil and soybean stew .
Ingredients:
- Lentils (1 glass);
- Green soy beans (0.75 cups);
- Olive oil (2 tablespoons);
- Red onion (1.5 cups);
- Garlic (3 cloves);
- Canned tomatoes without skin (400 g);
- Lemon juice (6 tablespoons);
- Fresh parsley (1 tbsp);
- Fresh mint (1 tbsp);
- Salt (0.5 tsp);
- Ground cumin (0.5 tsp);
- Ground red pepper (1/8 tsp);
- Ground cinnamon (1/8 tsp);
- Ground garlic (1/8 tsp);
- Lemon wedges (for serving).
Cooking process
1) ... Pour lentils into a large saucepan, fill with water, put on medium heat, bring to a boil. Reduce heat and cook until soft (about 20 minutes). Set aside the boiled lentils.
2) ... Boil the beans in water until soft (about 2 minutes).
3) ... Heat the olive oil in a cast-iron saucepan over medium-high heat, add the onion and garlic, and cook, stirring occasionally (about 6 minutes). Pour boiled lentils, beans, parsley, mint, all the spices into a saucepan and pour lemon juice... Cook the lentil stew for a couple of minutes. Do not forget to stir periodically.
How to cook chicken with beans?
Recipe number 1. Chicken with beans .
Ingredients:
- Chicken fillet (500 g);
- Beans (200 g);
- Bow (1 pc.);
- Carrots (1 pc.);
- Salt and pepper (to taste).
Cooking process
1) ... Soak the beans overnight with plenty of water.
2) ... Cut the chicken into portioned pieces, fry until golden brown.
3) ... Cut the onion into rings, carrots into circles.
4) ... Pass the onions and carrots.
5) ... Boil the beans until tender.
6) ... Put chicken, onions, carrots, beans in a pot in layers, add spices.
7) ... Pour boiling water and close the pot with a lid.
8) ... Preheat the oven to 200 degrees, put a pot in it and simmer until the beans are fully cooked.
9) ... To the table, chicken with beans with herbs or with a lot of broth and slices of bread.
Recipe number 2. Chicken fillet salad with cabbage and beans .
Ingredients:
- Boiled chicken fillet, cut into pieces (3 cups);
- Chinese shredded cabbage (6 glasses);
- Frozen garden beans (1.5 cups)
- Sliced green onions (4 pcs.).
For refueling
- Rice vinegar (2/3 cup);
- Vegetable oil (2 tablespoons);
- Honey (3 tbsp);
- Wasabi pasta (2 tsp);
- Salt (to taste);
- Chopped garlic (2 cloves);
Cooking process
1) ... Mix all the ingredients for the dressing in a small bowl.
2) ... Put the frozen beans in a colander, rinse under cold water so that they are completely thawed. Place a colander over a large bowl to drain the water.
3) ... In a large bowl, mix the garden beans, cabbage, boiled chicken and green onions.
4) ... Pour the dressing over the salad, mix and serve.
How to cook beans stew?
Recipe number 1. Stewed beans with vegetables .
Ingredients:
- Beans (1 glass)
- Carrots (2 pcs.);
- Bow (1 pc.);
- Tomato sauce or pasta;
- Spices (cloves, turmeric, allspice, bay leaf);
- Salt (to taste);
- Sunflower oil (for frying).
Cooking process
1) ... Soak the beans in cold water overnight.
2) ... On the second day, wash the beans to clean water, fill with water, salt and put on fire.
3) ... Fry the onions in a pan until golden brown. Add spices and grated carrots.
4) ... When the carrots are a little fried, add tomato sauce or pasta. Salt.
5) ... Add vegetables to the beans, mix, cook until the beans are ready (30-60 minutes).
6) ... Serve the dish hot, as a main course or as a side dish.
Recipe number 2. Stewed beans .
Ingredients:
- Chicken fillet (1 pc.);
- Onions (2 pcs.);
- Garlic (3 cloves);
- Tomatoes in their own juice (400 g);
- Dry white wine (0.5 cups);
- Tomato paste (3 tablespoons);
- Honey (2 tsp);
- Apple cider vinegar (1 tbsp);
- Beans (150 g);
- Salt (to taste);
- Parsley (1 bunch).
Cooking process
1) ... Soak the beans and boil until tender.
2) ... Over high heat, on olive oil fry chicken fillet diced. Add onion and garlic. Fry for 4-5 minutes.
3) ... Knead the tomatoes and add to the onions in the pan.
4) ... Add wine, tomato paste to this and boil for 5 minutes.
5) ... Add honey and vinegar.
6) ... We transfer the mixture to a heat-resistant dish, add the boiled beans, salt, pepper and simmer at 180 degrees for 30 minutes.
How to cook minced beans?
Recipe number 1. Green beans with minced meat in sesame sauce .
Ingredients:
- Chopped meat(500 g);
- Leguminous beans (500 g);
- Onions (1 pc.);
- Chopped sesame seeds (3-4 tablespoons);
- Lemon or lime juice;
- Water (1.5 cups);
- Salt and pepper (to taste).
Cooking process
1) ... Fry the onion until soft in vegetable oil, add the minced meat and fry until golden brown. Salt and pepper.
2) ... Cut the tails from the beans or beans, cut into 2-3 cm pieces and add to the meat and onions. Fry for about 5 minutes.
3) ... Meanwhile, we dilute ground sesame seeds with water and beat with a whisk, gradually adding water. Salt and pour in lemon juice.
4) ... Pour the sesame sauce into the cauldron and simmer all together until the beans are ready. Add hot water if necessary.
5) ... Serve with rice.
Recipe number 2. Minced meat with beans
Cooking process
1) ... Chop the oil in a frying pan, add chopped onions, garlic and add spices and chili. Fry until golden brown.
2) ... Add the beans and fry for 5 minutes. Then add chopped tomatoes and fry for 5 minutes. Add minced meat.
3) ... Add tomato paste and some water. Salt to taste.
4) ... Simmer until the beans are soft.
5) ... At the end of cooking, add finely chopped celery.
There are about 17,000 species. Many of them are famous food plants that have been cultivated for many centuries. These are well-known vegetables in the middle lane: peas, beans, beans, peanuts, lentils, soybeans, as well as a number of less known species that grow in warm climates and constitute an important part of the diet of the population living there.
For example, mung beans (Vigna radiata) from the genus Vigna (Vigna), a widespread crop in the countries of Southeast, Central Asia, in China. The name "mung" has Indian roots, in another way the vegetable is called mung beans or golden beans. It is a climbing plant about 110 cm high with a pubescent aerial part, small green beans 3-6 mm long. The grains are small, light green or golden, have a mild, herbal flavor with a nutty aroma. The beans are eaten whole, shelled, and sprouted and used as food.
Another type of beans, little known to the inhabitants of the middle lane, is chickpea (Cicer arietinum), other names are lamb peas, chickpeas, hummus. Annual plant 20-70 cm high, with an erect stem covered with glandular hairs and short pods with 1-3 seeds of different colors. Species with white grains are more often grown. Chickpea is a thermophilic crop, grows well in tropical and subtropical climates, has been cultivated since ancient times in Pakistan, India, Ethiopia, and grows in more than 30 countries. Chickpea beans are a common food in the Asian region.
Among the beans there are such exotic cultures for us as, for example, snake beans, another name is Chinese green bean, asparagus, yard or green beans. This is a vegetable similar to asparagus beans, but with pods up to half a meter long, sweet and tender to taste. It is prepared like ordinary green beans and is very popular in Chinese, Indian and other Asian cuisines.
In Russia and Europe, the common bean is grown as a vegetable and fodder plant.
Common beans are vegetables: plant description
Common bean - annual cross-pollinated herbaceous plant 20 - 180 cm high. It has a highly branched tap root up to 1, 2 m long, with nodules - colonies of nitrogen-fixing bacteria. Hollow tetrahedral erect stem weakly branches from below, the leaves are gray-green, fleshy, large.
Flowers are white with a black spot, sometimes pure white, pink, cream, moth-shaped, characteristic of the subfamily. Inflorescences are clusters of 4-12 flowers located in the leaf axils.
The fruit is a pod with two valves, 1-2, less often 3-4 in the brush. The leaves are at first juicy, soft, green, as they mature, they are hard, brown-brown, in varieties with a parchment layer, smooth, in its absence - wrinkled. The length of the pod is from 7 to 21 cm, it contains 3-4, in some cases up to 7 seeds. 1000 seeds weigh from 180 g to 2.5 kg, their color is green, white, brown, dark purple, black, the shape is round, flat, oval.
The common bean does not occur in the wild, it has been known in culture since ancient times. The inhabitants of Palestine used it for food 1000 years BC, the plant was grown in ancient Egypt, Greece and Rome. In Russia, before the appearance of potatoes, it was an important part of the diet of the poor, now it is used mainly as a fodder crop. In many countries, it is a popular vegetable, it is present in the cuisines of the British, French, Belgians, Danes, and is widely used in food in Mexico, India, China, and Asian countries.
Types and common varieties of common bean
There are two types: broad beans and edible or vegetable beans. The total number of varieties is about 100.
Forage varieties, with small seeds and a highly developed aerial part, contain a lot of protein, carbohydrates and vitamins in grains, green parts of plants and silage. Due to the large amount of green mass and the presence of nitrogen in it, they are used as green manure. On the territory of Russia, 14 zoned varieties are grown, the most popular: Brown, Pikulovicheskie, Aushra, Uladovskie violet.
Edible beans have large seeds and fruits with thick, fleshy shells. There are long-stemmed varieties, with fruits up to 30 cm and seeds up to 9 pieces, and broad-stemmed ones, with 3-4 seeds. Dry grains, young green beans in pods and without pods are used for food; soups, salads, side dishes are prepared from them, canned and frozen.
They grow in Russia vegetable beans different ripening periods. Among the early varieties, Russian blacks are popular, with a ripening period of 60-65 days. They have blades without a parchment layer, tender, fleshy, ripe fruits, 3-4 per pod, dark purple, almost black in color. Seeds of milk ripeness are suitable for canning and cooking various dishes.
The mid-early Velen variety is more productive, with a sugar bean without a parchment layer, 10-12 cm long, with light fawn grains.
The well-known mid-ripening variety Belorusskie has a growing season of 90-110 days, long (up to 11 cm) fruits with 3-4 grains of light brown color.
Mid-season varieties Windsor white, with fruits 9-12 cm long, seeds of pink-yellow color, and Windsor greens, earlier, with green grains, very productive, ripen in July or August, seeds turn brown during storage.
Varieties with white beans: early Leader, popular in Europe - "Three times white", medium late, with fruits 15-17 mm long, white grains. Larger, tender compared to black, at the stage of milky ripeness light green, in a mature state - almost white, do not change color when culinary processing, suitable for freezing and preserving.
The benefits and harms of beans
The main value of the plant is its high protein content, reaching 32-37% in mature seeds. Dry beans are vegetables comparable in nutritional value to cereals, their calorie content is 309 kcal per 100 g of product. Such useful properties of beans make them an irreplaceable food product in those regions where there is not enough meat products in the diet of the population.
Grains and pods contain vitamins C, PP, A, especially a lot of B vitamins, potassium and iron, which help prevent cardiovascular diseases, lower cholesterol levels. At the same time, their calorie content at the stage of milk ripeness, in contrast to dry ones, is small and amounts to only 34 kcal for raw and 27 kcal for boiled seeds, which allows them to be used in dietary nutrition.
The composition of grains includes not only proteins, carbohydrates, vitamins, mineral salts, but also pectins, purines, phytates, so dishes made from them can be both beneficial and harmful. Fully ripe beans should be cooked in water, because otherwise the pectins contained in raw grains do not break down in the stomach and damage it. Purines are harmful for gout, phytates remove toxic substances, but interfere with the absorption of calcium and iron.
According to some reports, beans, mostly fried, are held in high esteem by Americans. Many of the inhabitants of the overseas power are able to easily manage a jar or two of "Beans" in one sitting. In our area, this culture is not so popular and therefore, practically not studied by cooks.
To be fair, let's also say that most professional chefs know what beans are and how to cook them deliciously. However, not all of our readers can boast of their own diplomas obtained in culinary academies. So, it makes sense to "walk" the beans along and across, affecting along the way their useful and harmful properties, chemical composition and of course culinary features... So let's get started.
The chemical composition of the beans
Benefits of beans
Beans contain an incredible amount of "everything at once", from folic acid and calcium to a solid list of amino acids. True, dried beans have one feature: all trace elements and vitamins work for the benefit of the human body only after heat treatment... Dried beans are believed to be dangerous when raw, because they contain toxins that can cause serious food poisoning. Although who in their right mind dares to nibble dry beans ...
Researchers see many benefits in cooked beans that will appeal not only to you, but also to your loved ones.
In addition to the general beneficial effect on the body, trace elements, vitamins and amino acids contained in beans can significantly lower the level of cholesterol in human blood - by 10-15% in the first week of daily consumption (250-300 grams of beans). This is due to the choleretic properties of the beans.
On top of that, because of the way beans are digested in their stomachs, people who regularly consume beans are good at shedding weight. For, being inside the digestive tract, beans give a very long-lasting feeling of satiety. This, in turn, allows you to avoid unnecessary snacks and gluttony.
Plus, beans have a miraculous effect on lowering blood sugar levels. Why wonderful? Yes, because scientists still have not figured out where beans have such abilities. Nevertheless, this "confusion" does not in any way detract from the merits of this magnificent culture.
They also say that beans are able to fight cancer cells, but this data has not been confirmed. clinical research... Therefore, one should not hope too much, but also should not lose sight of it ...
Harmful properties of beans
Beans also have harmful properties, the most obvious of which is increased gas production, which has already become the talk of the town. True, these unpleasant consequences of eating beans can be somewhat mitigated by adding dill, fennel or mint to the dish.
Do not recommend eating beans and doctors, however, only to certain groups of people. Or rather, those who have a diseased liver, pancreas or gastrointestinal tract. Yes, yes, despite all the benefits, beans should not be eaten by people suffering from constipation, colitis, gout and nephritis.
It turns out a rather sad picture ... beans are very useful, but without special restrictions, they can only be consumed by healthy people. Such is the paradox ...
Cooking applications
If you are not worried about the ailments listed above, as well as all kinds of paradoxes, then take a portion of the beans and fill them with water. What are we preparing? So it does not matter. All dry beans need many hours of soaking. Moreover, it is advisable to change the water every 2 hours, otherwise there is a chance that the beans will deteriorate. Green beans do not need pre-processing.
Soaking will detoxify most of the enzyme inhibitors found in the beans and also speed up the subsequent cooking process. By the way, we recommend that you allow exceptionally smooth, clean and bright beans into your kitchen. Everything else is most likely dry or completely spoiled. Green beans are ideally combined with vegetables, so they can often be found in salads abroad.
Dry cooked beans are an excellent thickener for soups, and they also get along quite well with stews and meats on the same plate. Beans are also used in baking, however, in a grated form, but nevertheless. Bean flour greatly improves the taste characteristics of sweet baked goods and breads.
Once in my childhood, when I was visiting my grandmother in a village near Minsk, a neighbor boy called me over and said: "And we have beans, they look like peas, only several times larger." Soon the two of us were eating green beans together, plucking them right from the garden. It is very strange that I have preserved these memories, apparently I liked these beans so much then. They really impressed with their size and their emerald color, interesting shape with a vein in the middle, and also a pleasant, slightly starchy taste. By the way, about this vein. Remember the story "Straw, Coal and Bean"? At the very end of the tale, it tells about why the beans have a black vein.
"... The bob laughed, laughed and burst with laughter. It would be bad for him, but, luckily, a wandering tailor was sitting on the shore. The tailor took out the thread and sewed both halves of the bob. And since the tailor did not have white threads with him, he sewed up the bob with black thread. Since then, all the bobs have a black seam in the middle. "
Beans it is an annual, herbaceous plant. The value of green beans is, first of all, that they are cold-resistant, ripen before young beans ripen, among the first vegetables. In Russia, the most common beans are ordinary (horse). Bean seeds contain 27-37% protein. Fleshy, 4-30 cm long (depending on the variety), 1.5-3 cm wide, cylindrical or flat, glabrous or pubescent, they usually have 3-6 large seeds.
The homeland of beans is the Mediterranean countries, from where they spread to Europe, Asia and Africa. Beans have not been cultivated as long as other legumes. The most ancient finds in different regions of the Mediterranean (for example, near Troy) date back to the late Neolithic and date back to the fourth millennium BC. NS. In Central Europe, beans have been known since the Bronze Age (their remains were found in pile structures). Bean seeds were found in a tomb from the 12th dynasty of the Egyptian pharaohs, that is, over 2200-2400 BC. NS. Large-seeded forms are much younger. They have been known since about the second half of the first millennium AD. NS.
We have heard about the dishes that were served to the Babylonian rulers 4000 BC. NS. These were cooked different ways peas, beans and lentils. In Greece at the time, beans were highly prized. In honor of the god Apollo, they celebrated the festival of beans, during which they cooked a lot bean soup and sold it on the streets.
The beans came to Russia, most likely from Greece. They were often bred in Russian villages. Usually planted along the edges of the garden with carrots and onions as curtains for protection from the wind. But as a field culture, beans in Russia did not become widespread. Only small-seeded varieties are sown, the seeds of which are used as fodder, and straw is added when ensiling corn. One way or another, at the end of the 20th century, Russia was in the top ten world exporters of grain beans.
Green beans are rich in protein and carbohydrates, of which there are more sugars. They also contain mineral salts, mainly potassium, calcium, phosphorus, magnesium, sulfur, iron, as well as a number of trace elements - manganese, etc., which are valuable for the functioning of various enzyme systems. Green beans contain relatively high amounts of the vitamin. C, as well as vitamin PP and carotene (provitamin A), and to a lesser extent vitamins B1 and B2.
Dishes made from legumes are not dietary due to the fact that they remain in the stomach for more than 4 hours and cause the fermentation process in the intestines. For this reason, legumes are not recommended to be included in the diet for people suffering from diseases of the heart and blood vessels, as well as the gastrointestinal tract, gallbladder and pancreas, and colitis. They also need to be introduced with caution in the menu of the elderly and young children.
According to some endocrinologists, green legume salad, which is low in carbohydrates but high in provitamin A, as well as B vitamins and vitamin C., helps to lower blood sugar levels in diabetes.
Due to the high content of fiber and pectins, which contribute to the elimination of salts of heavy metals, including radioactive isotopes, from the intestine, they should be widely consumed by people living in areas contaminated with radionuclides.
Large-seeded green beans are used as a vegetable plant, both ripe and unripe. It is an important food crop in a number of countries. Beans make flour, which is added when baking bread products to increase nutritional value, soups, main courses, vinaigrette, various winter salads... In southern and western Europe, the seeds and green pods of large ("lush") beans, stewed in oil, are prepared by the most different ways... And boiled in salted water, they are delicious with cheese.
Stewed green beans
Ingredients:
- 750 g green beans
- 5-6 onion feathers
- 1/2 cup sunflower oil
- 1 glass of water
- 5-6 cloves of garlic
- 3 tbsp. l. parsley and dill
- 1 teaspoon flour
- tomatoes or lemon to taste
Cooking method: Put finely chopped green onions in a saucepan, pour in vegetable oil, water, salt and bring to a boil. Dip the beans there and cook over low heat until soft. Then add finely chopped cloves of garlic, parsley and dill, flour diluted with cold water and, if necessary, a little hot water. Top with tomato slices or lemon slices. Simmer until all the water has evaporated. Serve cold.