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Tips to make your white beans perfect
Beans are a legume rich in protein, gluten-free and economically perfect for the preparation of healthy dishes, which will leave you satisfied due to their satiating properties.
They contain large amounts of potassium hydrate, complex carbon and dietary fiber, which you can find in canned presentations that make them an excellent non-perishable option.
Cooking beans is very easy, and its possibilities are many, among them are traditional stews, the preparation of all kinds of salads, sauces, creams, vegetables and even hamburgers.
It is important to wash them properly
The beans must be completely clean before starting the preparation, it is important to get rid of that dirt that they may have and make sure to remove those that are damaged.
In case the beans are canned, the water in which it comes should be strained and rinsed to remove excess sodium.
They should be soaked
It is necessary to let the beans soak before cooking them, this will reduce the cooking times, and thus we will make sure to obtain a much softer consistency, and we will keep all its nutrients intact.
In addition, when soaking our beans become much easier to digest.
We should only place them in a large container in which there is enough space, since they will increase in volume as they hydrate, once covered we must make sure that there is at least two fingers above the beans and let them rest between 6 and 8 hours.
After this we drain them, andand they will be ready to cook. The leftover water can be used to prepare vegan stews, soups or pastries.
Not over cooking
Unless we are going to prepare a sauce or a hummus-type bean paste, it is best not to cook them too much because this causes the skin to break and lose its characteristic shape.
The cooking time of the beans will depend on the recipe and where we are going to prepare them.
In our case, the recipe that we present below will be in a traditional pot, so it will need 45 minutes of cooking over medium heat.
How to prepare beans?
Ingredients
3 tablespoons of extra virgin olive oil
3 cloves of minced garlic
1 onion finely chopped
1 stalk of celery finely cordate
500 grams of pumpkin sliced into cubes
4 sprigs of thyme
2 bay leaves
2 tablespoons sherry vinegar
800 grams of white beans rinsed
1.5 liters of vegetable broth
2 cups kale, chopped
250 grams of portobellos cut into quarters
Optionally you can add grated Parmesan or dried chili flakes
For the preparation we will have to carry out the following steps:
Heat the oil in a large casserole pot over medium heat.
Add the onion, garlic, celery, leek and minced pumpkin, stir regularly and cook for 4 to 5 minutes or until the onion is soft.
Then add the bay leaf and cook for another 2 minutes.
Subsequently, add the vinegar, beans and broth, stir and bring the mixture to a boil, at this point it is necessary to reduce the heat to low and cook over low heat, cover and leave for 30 more minutes, remember to stir the preparation from time to time to intensify the flavor and allow reducing slightly.
Next, uncover the pot and add the kale, this is the time to season our preparation to taste and add a little more vinegar, if we wish.
We can add spices such as fennel, anise, or cloves that have a carminative effect that helps ease digestion.
Our recipe is ready, now we just have to enjoy it, we will distribute the stew on the serving plates and if you wish you can optionally cover with the dried chili flakes, fresh thyme leaves or grated Parmesan to enhance the flavors.
Extra fact
Our bean recipe can also be prepared in an express or pressure cooker, which will reduce the cooking time of our preparation.
We will only need to introduce the beans in the pot with the broth and vegetables for 20 to 25 minutes, after this time they will be ready to season and continue adding the rest of the ingredients with low heat to complete their cooking and ensure an excellent flavor.
The beans can be kept in the fridge in a topper for 3 to 4 days.
