Chef’s Guide to Cooking with Beans

Introduction

• Beans on the Menu
• A Look at Today’s Top Trends
• Bean Benefits for the Menu

Bean Heritage

• So What is a Bean
• Bean Beginnings
• Global Beans

Using Your Bean

• Soaking Secrets
• Cooking Cues
• Test it Yourself
• Using Your Bean

Bean Nutrition

• Be’an Healthy
• Nutritional Profile of Dry Beans

Introduction

Beans On the Menu

Today, many restaurant patrons crave meals that are exciting to eat and represent the latest food trends. To keep pace, successful chefs experiment with new flavors and ingredients to re-invent traditional foods and develop new creations not easily duplicated at home.

Beans are a familiar food that are a key part of some of the latest trends. Innovative chefs find that the delicious taste, pleasing texture and nutrition of the versatile bean fits with consumers' desire for good food and an interesting dining experience. Beans are now appearing in entrees, side dishes and salsas; in top-selling salads; and in new ways with traditional comfort foods like soups, stews and chili.

Following are facts on beans; soaking, preparation and storage tips; as well as nutrition information and recipes. Also provided is a look at what some of today's hottest chefs are saying about beans and how they are featuring beans in successful menu items.

No matter what the dish or specialité, beans can add taste and variety to any plate and offer value in new menuing options. Bean Appétit!

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A Look At Today's Top Trends

Americas Eating Out More Than Ever
To respond to their hectic lifestyles, consumers are changing the way they eat. With less time and inclination to cook, people consider food prepared away from home an important -- even essential -- part of the daily routine. A recent survey conducted by the National Restaurant Association (NRA) confirmed that Americans are:

• Cooking fewer meals at home than they were two years ago
• Buying more carry-out food than two years ago
• Viewing meals prepared at restaurants as "essential to the way they live"

But hectic lifestyles are not the only factor behind consumers' increased patronage of restaurants. People also choose to dine out to enjoy food they otherwise wouldn't experience at home. Sixty-five percent of Americans say that the food at restaurants provides flavors and tastes that they could not duplicate on their own, according to the NRA survey.

World Cuisine, Fusion Cooking, Anything Ethnic
The popularity and growth of ethnic and regional cuisine continues to influence chefs in new flavor directions. Restaurants also offer unique tastes and meals that are not normally prepared at home, and, as a result, Americans are becoming more adventurous eaters. Following are some examples of flavor combinations that restaurant-goers can experience at trendy cafés and restaurants across the country:

• Pumpkin Curry Against Jamaican Black Beans
  CHEF MARK MILLER, COYOTE CAFE, SANTA FE, NEW MEXICO
• Grilled Zucchini Spicy White Bean Hummus and Goat Cheese Quesadilla with White Bean and Roasted Pepper Relish
  CHEF BOBBY FLAY, MESA GRILL, MESA CITY, NEW YORK
  "Beans are an important part of many cultures and the rise in popularity of regional and ethnic cuisine means beans will continue to be a big part of restaurant menus to come."
• Thai Lemongrass Pork with Asian Black Beans and Tropical Fruit Salsa
  CHEF KATY KECK, NEW WORLD GRILL, NEW YORK

More Healthy Options Desired
While Americans expect restaurant fare to be interesting and taste good, they also want to make healthful choices when dining out. In fact, 29 percent of consumers say they eat vegetarian entrees, and many restaurant-goers say they choose restaurants that offer vegetarian options. And restaurants have responded -- more chefs are menuing healthy alternatives and meatless meals. Following are some examples of meatless main dishes and sides being offered today:

• Bean Tamales with Holasanta Leaf
  CHEF MARK MILLER, COYOTE CAFE, SANTA FE, NEW MEXICO
• Sweet Potato Ravioli with White Bean and Poblano Relish, Mushroom Essence and Balsamic Glaze
  CHEF BOBBY FLAY, MESA GRILL, MESA CITY, NEW YORK
• Black Bean Corn Salsa
  CHEF KATY KECK, NEW WORLD GRILL, NEW YORK
  "Beans are naturally low-fat and high in protein, making them an ideal ingredient for healthy entrees and side dishes."

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Bean Benefits For The Menu

Beans bring a myriad of possibilities to any menu concept. From fine dining to retro, fusion to takeout, beans can add delicious flavor, pleasing texture, versatility and nutrition to any dish.

Taste
Beans can enhance the flavor of meat, poultry and seafood; take on the flavors of a seasoning combination, marinade or sauce; and introduce a hearty texture to meatless dishes like entree salads and pasta.

"Beans are valuable in a dish for their flavor, texture, earthy color and ability to take on the flavors of a marinade or sauce."
CHEF MARK MILLER, COYOTE CAFE, SANTA FE, NEW MEXICO

Versatility
Beans can be added to soups and stews, served as a side, mixed with pasta, pureed as a low-fat thickener or dip, and sprinkled on salads. Beans offer color and variety to complement any menu item during any season. They can be added to hearty chili and casseroles, or to accompaniments like relishes and salsas.

"Beans marry so well with the flavors of almost any dish."
CHEF DINAH LARSEN, LALIME'S, BERKELEY, CALIFORNIA

Bean Lovers
America's love for beans continues to grow. In 2006, the average American enjoyed nearly eight pounds of beans, up from five pounds per person in 1987.

Nutrition
Beans are one of nature's most complete foods. They are high in protein, complex carbohydrates and important vitamins and minerals like folate and potassium. Beans are also low in calories, sodium and fat and contain no cholesterol.

"People want meatless options and more beans and grains. I think chefs will continue to create dishes that take advantage of the nutrition beans offer."
CHEF BOBBY FLAY, MESA GRILL, MESA CITY, NEW YORK

Value
A great bang for the buck, beans are an inexpensive way to add variety, hearty flavor and texture to a meal -- and value to the menu.

"Beans are low in fat and provide a low-cost way to add value to the protein dollar. With beans, I can reduce the meat protein in an entree, which cuts the fat in the overall dish, and also helps keep the cost down -- providing value for the diner."
CHEF KATY KECK, NEW WORLD GRILL, NEW YORK

Convenience
Available dry-packaged in sealed bags, beans can be soaked quickly in about an hour. Beans are also available pre-cooked in cans, ready to add to any recipe.

"We feature beans in all kinds of dishes -- soups, salads, appetizers, relishes and main courses."
CHEF BOBBY FLAY, MESA GRILL, MESA CITY, NEW YORK

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Bean Heritage

So What Is A Bean?

Dry beans are produced in pods and belong to the family of plants called legumes. Most dry beans grown in the United States belong to the species Phaseolus vulgaris, or common bean.

The term "dry beans" refers to beans that are dry-packaged in sealed bags and sacks or rehydrated and pre-cooked in cans. Dry beans include popular beans like Pinto, Navy, Kidney (Dark and Light Red) and Black beans, but not green beans, string beans or soybeans.

The shape of the bean distinguishes it from other legumes like peas and lentils. Usually beans are kidney-shaped or oval, while peas are round, and lentils possess a flat disk-like shape.

From Sprout To Bean
Beans are planted in May and grow to full height in 12 to 14 weeks. During the growing season, the bean plant develops small flowers that vary in color depending on the type of bean. The flowers give way to pods, within which the beans begin to form. Warm summer days help ripen the beans inside the pods.

Bean Harvest
One to two weeks before harvest, the plants change color from green to golden as their pods dry, signaling they are ready for harvesting. The bean harvest in the United States begins in August and continues as late as October in certain parts of the country.

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Bean Beginnings

Beans have been a staple food for thousands of years. Beans were first domesticated over 7,000 years ago in Peru and southern Mexico, where, over time, different classes were developed.

The Mexican civilizations developed White beans, Black beans and many other colors and color patterns of beans in small-seeded classes. The Peruvian civilizations cultivated these types of beans as well, but developed larger strains with brighter colors. These farming practices spread gradually across North and South America as Native Americans explored, migrated and traded.

The early European explorers and traders from Portugal and Spain discovered new types of beans when they discovered the New World. They shared American beans with other nations, and by the early 1700s, beans had become a popular crop in Europe, Africa and Asia.

Today, beans exist in hundreds of classes with a wide array of color, taste and texture variations. The United States is one of the top producers of dry beans, and the Northern Plains is its largest dry bean producing region. The Northarvest Bean Growers Association, representing bean growers in Minnesota and North Dakota, grows some of the most widely consumed beans in the world, including Pinto, Navy, Kidney and Black beans.

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Global Beans

Beans have long been a familiar food and part of trademark dishes in cultures throughout the world. Here are some traditional cultural dishes that feature beans and have inspired chefs to create successful menu items:

Cuba
Beans and rice are combined with tropical spices and flavors in dishes like Moros Y Christianos, a classic Cuban dish featuring Black beans and rice seasoned with bacon, cumin, cayenne and lime.

Mexico
In Mexico, beans are part of the everyday diet. Common preparations include refried Pinto beans, which can be served as a side dish at lunch or dinner, or even atop eggs and tortillas at breakfast.

France
Traditional French Cassoulet is a rich one-dish meal with many possible variations, but always including White beans, often with chicken, pork, duck confit and sausage, with white wine, garlic and thyme.

Italy
Pasta E Fagioli Alla Venezia is a Venetian version of a classic Italian bean soup often served as a pasta course. Ingredients like fettuccine, tomatoes, Kidney beans and vegetables are combined with pancetta, herbs and Parmesan cheese for a hearty, comforting meal.

Egypt
Dfina, a popular main dish in Egypt, is a rich beef stew featuring White beans and Chickpeas married with fresh sorrel and allspice. Hidden in each serving is a hard boiled egg in its shell.

Greece
In Greece, beans are enjoyed in flavorful spreads and are often pureed with olive oil, garlic, onion, oregano and thyme.

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Using Your Bean

Soaking Secrets

First Things First
Inspect beans before soaking and discard any foreign objects -- like small stones or twigs -- as well as any broken beans. Place beans in a sieve or colander and rinse thoroughly in cold water.

Why Soak?
Soaking softens and returns moisture to dry-packaged beans, and reduces cooking time. Soaking also makes beans easier to digest by breaking down the oligosaccharides -- the indigestible sugars that cause flatulence. During the soaking process beans will rehydrate to at least two to three times their dry size, so it is important to begin with a large pot. A longer soaking time (up to four hours) allows a greater amount of gas-causing properties to dissolve in water, making beans more easily digestible. After soaking, rinse and cook beans in fresh water.

Hot Soak
The Hot Soak is the recommended method for soaking beans, as it reduces actual cooking time and produces consistently tender beans.

Step 1 - Place beans in a large pot and add 10 cups of water for every 2 cups of beans.
Step 2 - Heat to boiling and boil for an additional 2 to 3 minutes.
Step 3 - Remove beans from heat, cover and let stand for 4 to 24 hours.
Step 4 - Drain beans and discard soak water. Step 5 - Rinse beans with fresh, cool water.

Traditional Soak

Step 1 - Pour cold water over the beans to cover.
Step 2 - Soak beans for 8 hours or overnight.
Step 3 - Drain beans and discard soak water (cold water starts the rehydration process slowly so beans will appear wrinkled after soaking).
Step 4 - Rinse beans with fresh, cool water.

Quick Soak

Step 1 - Place beans in a large pot and add 6 cups of water for every 2 cups of beans.
Step 2 - Bring to boil and boil for an additional 2 to 3 minutes.
Step 3 - Remove beans from heat, cover and let stand for 1 hour.
Step 4 - Drain beans and discard soak water. Step 5 - Rinse beans with fresh, cool water.

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Cooking Cues

Bean Basics

• After soaking, simmer beans in fresh water.
• Beans generally take 30 minutes to 2 hours to cook, depending on variety. Check bean packaging (or see Bean Reference Chart) for cooking times.
• During cooking, drop in a tablespoon of oil or butter to prevent foaming and boil-overs.
• Keep cooking water at a gentle simmer to prevent split skins.
• Since beans expand as they cook, add warm water periodically during the cooking process to keep the beans covered.
• Stir beans occasionally throughout the cooking process to prevent sticking.
• Bite test beans for tenderness. Beans should be tender, but not mushy.
• If beans are not tender after the specified cooking time, the reason could be altitude, hard water or the age of the beans. Keep cooking and bite test for tenderness.
• Drain beans immediately after they reach the desired tenderness to halt the cooking process and prevent over-cooking.

Bean Basic Bonuses

• Onions may be added at any time during the cooking process. For a stronger onion flavor, add them during the last half-hour of cooking.
• Herbs and spices like oregano, parsley, thyme and garlic may be added at any time during cooking.
• Add lemon juice, vinegar, tomatoes, chili sauce, catsup, molasses or wine after beans have been soaked and are fully cooked. Wait to add these and other ingredients rich in calcium or acids, which can prevent beans from becoming tender.
• Do not add baking soda to beans at any time. Baking soda robs the beans of the B-vitamin thiamin and may affect the flavor of the cooked beans.

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Test It Yourself

Soaking Experiments

• Soak a variety of beans with the same soaking method. Compare the rehydration times of the different bean varieties.
• Soak the same type of bean in batches using the Hot Soak, Quick Soak and Traditional Soak methods. Evaluate the results and record the differences between each method.

Cooking Experiments

• Cook separately several varieties of beans. Taste test each variety and record the different properties of each bean, such as variations in taste and texture. This activity is an opportunity to compare how different dry-packaged beans look before and after cooking.
• Cook two samples of the same type of bean, for the same amount of time, but add tomato sauce to one sample at the beginning of the cooking process. Examine and bite test samples of the two beans, noting differences in tenderness and texture.

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Using Your Bean

Bean Counting

• One 15-ounce can of beans yields approximately one and one-half cups cooked beans, drained.
• One #10 can of beans yields approximately 10 to 12 cups cooked beans, drained.
• One pound dry beans yields approximately six cups cooked beans, drained.
• One pound dry beans equals approximately two cups dry beans.
• One cup dry beans yields approximately three cups cooked beans, drained.

Pantry, Fridge and Freezer

• Tightly sealed, uncooked dry-packaged beans can be stored in a cool, dry area. If kept for more than 12 months, dry-packaged beans will lose moisture and may require longer cooking times. Nutrient value is not lost with age.
• Canned beans may be stored up to 12 months in their original sealed cans.
• Cooked beans may be refrigerated, in a covered container, for up to five days.
• Cooked beans may be frozen for up to six months.

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Bean Nutrition

Be'an Healthy

The Food Pyramid
Beans are one of the most nutritionally complete foods. Considered both a vegetable and a protein, beans are the only food found in two places on the mypyramid.gov.

Naturally Nutritious
As part of a balanced diet, beans make sense for anyone looking for better overall nutrition. No other food can match beans in providing high amounts of these nutrients:

• Protein
• Iron
• Magnesium
• Folate
• Potassium
• Zinc

Carbohydrates and Calories
Beans are high in complex carbohydrates, which are necessary for sustained physical activity, and also are low in calories. In fact, the calorie content of one cup of cooked beans equals the calories of one cup of cooked rice, one cup of cooked pasta, or a 7-ounce baked potato. This makes beans an excellent source of energy for health-conscious consumers.

Protein
Dry beans are the only vegetable high enough in protein, an important nutrient for maintaining muscle health, to be listed as both a vegetable and a protein on the USDA Food Guide Pyramid. One cup of cooked dry beans provides between 21 percent and 27 percent of the U.S. Recommended Daily Allowance of protein.

Fiber
Beans are an excellent source of soluble fiber. Soluble fiber dissolves in water and plays an important role in metabolic functions. Soluble fiber also has been shown to help regulate blood glucose levels in people with diabetes.

Vitamins
One half-cup serving of cooked dry beans supplies as much as 40 percent of the minimum daily requirement of the B-vitamins thiamin and pyridoxine, which are important for healthy skin and bones.

Fat and Cholesterol
Beans are very low in fat and cholesterol. When part of a low-fat diet, dry beans have been shown to help reduce cholesterol levels.

Folate

• Dry beans are one of the best vegetable sources of folate, an important B-vitamin for proper cell division and overall good health.
• According to research studies from Harvard Medical School and from the Framingham (Massachusetts) Heart Study, folate helps break down the amino acid homocysteine. Researchers say that high levels of homocysteine in the blood in combination with insufficient folate in the diet can triple the risk of heart attack.
• Recent research at the University of Chicago and Tufts University has found that folate may reduce the risk of several types of cancer due to its role in healthy cell division and the repair of damaged cells.
• Folate plays an important role in the cell development which occurs rapidly during the early stages of pregnancy. Studies show that folate may help reduce by 50 percent the risk of certain birth defects like spina bifida (a potentially crippling defect in which the spinal cord is not completely encased in bone) and anencephaly (a fatal defect in which a major part of the brain never develops).
• Because folate is so important in the early stages of pregnancy -- before many women are even aware they are pregnant -- the U.S. Public Health Service recommends that all women of child-bearing age consume 400 micrograms of folate each day.

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Nutritional Profile of Dry Beans