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January 22, 2004
Lately, most of us have heard or said, “Cold enough for you?” This chilly weather has put me in a soup mood. We had home-made chicken-noodle soup one night, potato soup the next night, followed by tortilla-cheese soup and vegetable-beef soup. My family was wondering how long my dinner theme would last. “It depends on the weather. I have lots of soup recipes to try,” I told them. They didn’t complain too loudly. I’m thinking some piping hot bowls of chili would warm us all tonight. Chili has a variety of definitions. Some say it isn’t “real chili” if it contains beans. Eating more beans is a good idea for all of us. They’re low in fat and high in fiber, vitamins and minerals. Most of us fall short of the 25 to 35 grams of fiber recommended daily, and beans can help us meet that goal. “Soluble” fiber, the type found in beans, is linked with lowering blood cholesterol and lessening our chances for heart disease and certain types of cancer. Beans are a good source of folate, a B vitamin that plays a role in helping prevent birth defects, heart disease and certain types of cancer. Unlike meat, beans aren’t a complete protein because they lack one of the essential protein building blocks, the amino acid methionine. Historically, beans and rice have been combined in recipes to create complete proteins. Nutritionally, they complement each other. Beans contain lysine, which rice and other cereals lack, while rice and cereals contain methionine, not present in legumes. Because they’re plant-based and rich in protein, beans are considered both a vegetable and a protein in the Food Guide Pyramid. The mild flavor of beans goes well in many dishes, from dips to soups. They’re also quite economical and available in a variety of forms, including dry and canned. To store dry edible beans and other legumes, place them in an airtight container in a cool, dry place. To prepare dry beans for use, sort through them and discard any discolored ones. Dry edible beans require soaking, but they can be rehydrated fairly quickly. Soaking does a couple things. First it softens the beans and improves their digestibility. Soaking also helps dissolve some of the gas-forming sugars in beans. To lessen the “after effects” from beans, always discard the soaking water. To rehydrate a pound of beans, bring 10 cups of water to a boil in a large pot and add beans. Boil 2 minutes, remove pan from heat and let stand for an hour. They’re now ready to use in your favorite recipe. Try some new soup recipes during our cold season. Here’s an easy chili recipe to take the chill out of a winter night.
### Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu |
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North Dakota State University |
