Beans guide
If you’ve been following my profile for a while, by now you should know that I’m a massive legumes aficionado. I’m a fan of beans in all shapes and sizes as well as chickpeas and lentils and peas: they’re the perfect vessel for any sauce or topping, healthier than pasta, more filling than a salad and a superfood extremely rich in proteins, fibers, iron, vitamins and antioxidants.
I love their taste, versatility as well as the fact that they’re such an available and sustainable product, which means access to them all year round.
They’re one of the planet’s most sustainable protein sources since they require dramatically less land, water and overalls resources than livestock, and they don’t pollute with byproducts – beans production results in 90% fewer greenhouse gases than beef (World Business Council for Sustainable Development, 2023). Their carbon footprint is extremely small. Both dried and canned ones have a very long shelf life and are extremely affordable, making them accessible and contributing to food security as well as offering higher margins to farmers.
Despite their deliciousness and low carbon footprint, they don’t have the best reputation and they’re not exactly an aspirational products, but with the right recipes and ingredients they can really be elevated to a delicious meal with minimum effort.
Bean types
Fresh beans: when in season, I love to buy fresh beans or peas. You’ll need to shell them out of their pod, which is quickly done, and quickly rinse them under water before cooking them. They don’t require soaking in water, and they’re faster to cook than dried ones.
Dried beans: available all year round and very easy to store, they will need rehydrating before being cooked. You just need a bit of planning ahead: while I’m cooking dinner I’ll set a large bowl of water and beans on the counter, so they’ll plump up during the day and I’ll be able to cook them the evening after. I like to soak them with a spoon of baking soda for about 24 hours.
I usually cook large quantities and eat them over the course of a few days. If I get tired of them, I’ll just blend them into a hummus.
Dried chickpeas: tread them exactly like you would do with the dried beans!
Canned beans: if you don’t have any time to spare, canned ones are a great solution. Simply rinse them under water before eating them and top them with whatever your heart desires for side dish that comes together in under 10 minutes.
Lentils: they don’t require any soaking, simply cook them in abundant water and then drain them. If you want them stewed, you can cook them in tomato sauce and water and let it reduce.
Cooking tips
Soaking: dried beans need to soak in water for a minimum of 12 hours. I usually allow to soak them for roughly 24 hours with a teaspoon of baking soda before cooking them.
Baking soda: this is a key ingredient you’ll need to have in your pantry if you’re planning on becoming a beans aficionado. It does a few things for you: helps in cooking the legumes faster, makes them softer as well as easier to digest.
Cooking them: you want to add cold water and bring it to a boil, then lower the temperature to medium-low, and add a teaspoon of baking soda. If any foam forms at the top, skim it and throw it out. It will take 30 minutes to 1 hour for them to cook thoroughly.
If you need to simmer them, do so very carefully in order not to break them, or move your pot around so you don’t even touch them.
Salt: only add the salt 15 minutes before they’re done cooking, if you add it before the skins of the beans may break.
Broth: cooking your dried or fresh beans in a tasty broth is the key to unlock their taste!
You can chuck in pretty much anything, but here’s a list of what I like to add:
Parmesan rind
Vegetable scraps: carrot or onion skins, the zucchini ends…
Any wilting vegetable you may have in your fridge: soggy celery, carrots, old potatoes
Bones / carcass: when you’re having rotisserie chicken, freeze the carcass for later use. Same if you’re BBQing a tomahawk or T-bone steak: cooking the beans in bone broth is the best thing you can do!
Seasoning: beans have a very intense, proteic taste. To balance them, I like to add:
Salt: flaky salt like Maldon makes a massive difference
Lemon: beans desperately need some tanginess
Parmesan
Raw onion
Vinegar
Olive oil
Fresh herbs
Spices
Recipe ideas
Beans with lemon, parsley, celery and onion
Roasted spicy chickpeas
Lentils ragu
Beans in a tomato and aubergine sauce
Dhaal
