The bean is a rich
source of proteins and carbohydrates as well as the B complex vitamin. such as
niacin, riboflavin, folic acid and thiamine.
Beans also supply iron,
copper, zinc, phosphorous, potassium, magnesium and calcium and is high in
fiber content. It is also an excellent source of polyunsaturated acid fats.
The bean is originally
from Mexico and is called ETL in Nahuatl.
There are multiple
varieties of beans which are characterized by size, form, the color of its
seed and by its type of growth.
In Mexico there are
close to 70 varieties of beans which are distributed into 7 groups.
 |
black |
|
yellow |
|
white |
|
purple |
|
bay, sort of a chestnut
color |
|
spotted |
|
speckled |
|
The average calorie
content per 100 g. of beans is 322.
Once the beans have
been selected and cleaned, they should be washed in running water, thus
eliminating any impurity from the water which each time emerges cleaner.
The bean also contains
toxic factors; however this toxicity appears only when they are raw, since
these factors disappear during the cooking.
Following this they
should be left to soak overnight adding one teaspoon of bicarbonate of soda
per each 2 pounds of beans.
The following morning
the water should be emptied and the beans should soak for another 10 minutes ,
after which the water should be removed.
To cook in a pressure
cooker:
Add enough water to
cover ¾ of the pot. Cover the pot and set it on full flame; when the
required pressure has been reached, lower the flame.
To cook in a pewter,
aluminum or clay pot:
Add sufficient water
to cover the beans cover the pot and cook for at least 4 hours.
Change them into
another recipient and allow to cool down. Once cooled they can be kept covered in the
refrigerator. If not allowed to cool before refrigerating, they will spoil
within 3 or 4 days.
Now everything is ready
to prepare this delicious food, rich in both iron and protein.
