Dried beans (also known as beans, green beans, kidney beans, pinto beans, broad beans, 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 essential food for nutritional balance, especially in vegetarian diets. The benefits of eating dried beans for the body are innumerable.

Origin of dried beans

The dried bean wine from America such as potatoes, tomatoes and cocoa. Until its discovery, in the Mediterranean basin the legumes 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 Asturian fabada and pote, Navarrese pochas, paved Catalan, Segovian stew, Manchego or Murcian pot.

Properties of dried beans

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

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

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

They also cover 30% of the daily protein needs in men and 39% in women; They have almost no fat and are rich in iron (they provide 51% of the daily needs of an adult man and 34% of the iron that a woman needs).

To achieve better absorption of this mineral, it is advisable to take beans along with foods rich in vitamin C, such as citrus fruits, 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 dried beans (raw) you obtain:

• Calories: 333 (1394 kJ)
• Total carbohydrates: 60g
• Fiber: 24.9g
• Proteins: 23.6g
• Omega 3 fatty acids: 279mg
• Omega 6 fatty acids: 178mg
• Vitamin C: 4.5mg
• Vitamin E: 0.2 mg
• Vitamin K: 19 mcg
• Vitamin B1: 0.5 mg
• Vitamin B2: 0.2 mg
• Vitamin B6: 0.4mg
• Folic acid: 394 mcg
• Calcium: 143mg
• Iron: 8.2mg
• Magnesium: 140mg
• Phosphorus: 407mg
• Potassium: 1406mg

Benefits of dried beans

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

Cholesterol at bay

Beans are 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 intestinal 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 rate of absorption of sugars, therefore helping to regulate the rate of glucose in the blood. This is of special interest in cases of diabetes or obesity.

Types of dried beans

Of this plant, which has its origin 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 the fewest calories and the most 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.
• Garrofón bean: It is the variety that cooks best. Due to its mild flavor, it is used in many stews in Spanish cuisine.
• Azuki 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 is 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 azuki, they have become popular for their excellent nutritional contributions in vegetarian and vegan cuisine. Misnamed “green soybeans” due to their appearance, they are the main source of protein in India and Burma, as they provide no less than 25 g per 100 g (30 if they are peeled). In the West they are usually consumed sprouted and are very suitable 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, which are largely 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 chickpeas, in cold water, Bring them to a first boil over high heat for about five minutes and then reduce the heat 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 smooth, shiny skin, without wrinkles and of a uniform size, trying to purchase them from the year.

Easy to preserve, beans should be stored in a cool, dry place, in airtight containers. A natural system to prevent weevil damage consists of Place a head of garlic or some dried chilies in the airtight jar.