Monday, 30 January 2012

Sautéed White Beans

This is one of those household legume dishes that my siblings and I grew up with.  Our Mama Tessie will cook white beans at least twice a week, sometimes, even more than that.  She makes different variations though, and this is one of the simpliest way of cooking white beans. 

White beans, other times called navy beans, are cheap but rich and healthy sources of protein, complex carbohydrate and dietary fiber that comes with low fat and low sodium.  A 100g. of cooked unsalted white beans contains the following nutritional values.

Nutritional values per 100 g. of cooked unsalted white beans:
Calories          :   126 kcal
Total Fats         :  0.35 g
Cholesterol     :   0 mg
Saturated Fats :  0.09 g
Protein            :   9.75  g
Trans Fat         :  0 g
Sodium           :    6.01 mg
Dietary Fiber    :  6.31 g
Carbohydrate  :   25.13 g
Sugar               :  0.36 g

Source : http://www.caloriegallery.com/


It is also an excellent souce of folate, copper, magnessium, manganese, phosphorus, iron, and other nutrients.


Navy Beans
1 cup / 182 grams
NutrientAmount
calcium125.58 mg
copper0.38 mg
folate254.80 mcg
tryptophan0.18 g
manganese0.96 mg
protein14.98 g
vitamin B1 (thiamin)0.43 mg
phosphorus262.08 mg
magnesium96.46 mg
iron4.30 mg

source : http://www.whfoods.com/ 

So, for those who are on special diets, on vegan diets, or those who are looking for healthy alternative source of protein, try eating white beans :-)  In our hometown, Tabuk, white beans are sold cheap at less than a dollar for a 200 g. dried white beans


Here's a very simple but nutritious recipe.  Add a bunch of moringga (malunggay) leaves or sweet potato leaves (kamote tops) to make it more delicious and healthier. You can also add slices of pork but don't expect it to be as healthy as when it's cooked without pork :-)

     SAUTEED WHITE BEANS

Ingredients:

White Beans - 200 g.
Garlic, coarsely chopped - 4 cloves
Onion, diced - 1 medium
Ginger, diced - 1/2 inch
Salt and freshly ground black pepper to taste
Water - enough to cook the beans but do not put too much


 

Cooking Procedure

  1. Wash and soak the beans in water overnight.
  2. Drain the white beans and place it inside a  pressure cook along with the water and cook it under pressure for at least 30-45 minutes until the beans are soft but not truly cooked
  3. In a saucepan, sauté the garlic then the onion and ginger.  Stir until the mixture becomes aromatic. 
  4. Add a scoop or two of the beans.  Transfer this sautéed mixture to the pressure cooker
  5. Season with salt, and pepper, and cook it under pressure for at least 10 minutes or until the beans are soft and cooked
  6. Remove the lid.  Adjust the taste as needed.
This makes 4-6 servings. Enjoy a healthy legume soup dish :-)



 © Fresha-licious (30January2012)

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