dried

Beneficial beans

Beans and pulses can be super cheap and a great way to increase fibre and protein in your diet. Due to the high protein content they are very filling, even for those members of the family who may baulk at the idea of a meat-free meal. They are also high in iron, although it is nonheme iron so it requires vitamin C to be absorbed properly. This is easy enough to do by including a fruit or vegetable high in vitamin C such as lemon or capscicum (bell peppers) in the dish. I’m currently anaemic due to my late stage of pregnancy and I’ve been increasing the amount of beans and pulses in our meals as there is only so much meat I can eat (and afford to eat!).

Soaked beans

I prefer to buy my beans dried. They are usually cheaper this way and it means I can store and prepare them the way I like. As I rarely drive they’re also easier to carry home- much lighter than a bunch of cans! If you are planning on using dried beans I cannot stress how important it is to soak them overnight! Soaking prevents that unpleasant gas and bloating effect that one can experience from eating beans (it’s one of the big reasons I like to prepare them myself as I find canned beans can produce discomfort). It also reduces the cooking time. If beans aren’t something you regularly include in your diet it’s also worth building up the amount you consume slowly, to allow your gut to adjust to the increase in fibre.

Bean packet

Rinsed beans

Beans in pressure cooker

I used to just prepare the amount of beans I needed for a recipe however I finally figured out it’s more effective to prepare a whole batch at once. I soak the whole packet over night, rinse the next morning, then pop in the pressure cooker with fresh water. It’s actually a very quick process. It only takes a minute to pour the dried beans into a bowl and cover with water before you go to bed, rinsing takes seconds, and the pressure cooker makes cooking super quick. Once they’re cooked I set aside the beans I need for my recipe that day, the rest I freeze in recipe sized portions (usually about a cup). This saves time and energy (gas used by the stove and electricity used by the freezer as a full freezer operates more efficiently) which equals dollars in my pocket!

I love having beans on hand in the freezer to toss into all sorts of meals to bulk things up. What’s your favourite meal using beans or pulses?

 

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