"Beans are among the most diverse and common foods around the world, thanks to its nutritional composition, diversity in cooking, and its potential to improve the quality of nutrition in the long term," explains Efrat Ben-Shatz Forshian, clinical dietitian at Hali Maman, founder of a chain specializing in healthy lifestyle.
We spoke with her on the occasion of International Bean Day on Saturday, when people celebrate the significance of legumes in their diets around the world. "Beans are undoubtedly a nutritious and valuable addition to a balanced diet," she adds.
Green beans,
How do you recommend incorporating legumes into foods?
"Today, besides the dried beans, which we all know, you can also buy frozen beans or those that come in canned goods. It can be incorporated into all foods, even desserts. Common in Jewish cuisine is, of course, hamin. But beans are also excellent in stews, soups, salads, spreads and pastries. Beans can also be incorporated into the diet in the form of tempeh, an Indonesian dish made from fermented legumes. In this way, the beans are fermented by a special fungus, which makes the beans easier to digest and the protein more available for absorption."
Beans are a perennial, herbaceous, climbing plant that belongs botanically to the legume family. It originates in the Americas – south and center, but there are different types of beans that come from the Far East. But not all types of beans are considered legumes. "When the bean pods are picked when they are still young and tender, the seeds inside are not enough to ripen. These are actually the green and yellow beans. These types are not considered legumes, but a vegetable. Although they are low in calories but rich in dietary fiber, vitamins and minerals, they are also recommended to be incorporated into the menu, alongside the main meal."
Not only in Hamin, photo: Etiel Zion
What about the types that are considered legumes?
"When the bean seeds ripen and dry in pods, the beans are considered legumes. Each has a unique appearance, rich and special taste and other nutritional benefits. The different types of beans are: white beans, red beans, black beans, mung beans, colored speckled beans, bobs beans (lima), lobia and adzuki beans."
What is it about beans that are so healthy?
"According to the principles of the Mediterranean diet, which is currently recommended in Israel, it is recommended to consume legumes at least once a day."
Nutritional benefits of dried beans:
- Low in saturated fat and cholesterol-free - helps prevent diabetes and cardiovascular disease.
- Rich in antioxidants - the more colorful and dark the beans, such as black or red, the more antioxidants they contain. It also helps with gastrointestinal cancers.
- Rich in dietary fiber that gives a feeling of satiety over time and helps the proper digestive process.
- It is rich in protein. Half a cup of cooked beans has about 80 calories and 6 grams of protein. This large amount of protein allows beans to be used as a substitute for meat, poultry or fish for those who avoid or simply want a plant-based substitute.
- It is rich in minerals such as calcium and iron. Half a cup of beans has about 54 mg of calcium and about 2.5 mg of iron. Also, beans contain a large amount of zinc, magnesium, and various B vitamins.
And it is impossible to avoid the question, but what about those who are afraid of gas?
"Gases can be prevented or reduced by long soaking and cooking the beans. Sprouting the beans can also relieve gas. In addition, the more legumes you eat, the more the body gets used to, the digestive system learns to adapt to them, and the amount of gas decreases."
Bean spread,
Recipe for homemade white bean paste
Ingredients for 4 servings:
- 1 tsp. olive oil
- 4 chopped garlic cloves
- 1 large chopped onion
- 2 tablespoons raw tahini
- 1 cup cooked white beans
- Lemon juice by taste
- Salt, white pepper
How to prepare:
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