Haricot Beans

Description

Haricot beans, also known as navy beans, provide several nutritional benefits:

1. High in Protein: Haricot beans are a great source of plant-based protein, which supports muscle repair, growth, and overall body function.
2. Rich in Fibre: They are high in dietary fibre, promoting healthy digestion, helping to regulate blood sugar levels, and contributing to a feeling of fullness, aiding in weight management.
3. Low in Fat: Haricot beans are naturally low in fat, making them a heart-healthy option.
4. Packed with Vitamins and Minerals:
   • Folate: Essential for cell growth and particularly important during pregnancy.
   • Iron: Supports red blood cell production and helps prevent anaemia.
   • Magnesium: Important for muscle function, bone health, and energy production.
   • Potassium: Helps regulate blood pressure and supports heart health.
5. Supports Heart Health: The combination of fibre, low fat, and potassium contributes to improved cardiovascular health and helps lower cholesterol levels.
6. Helps Control Blood Sugar: The high fibre content slows digestion, which helps stabilize blood sugar levels, making haricot beans beneficial for individuals with diabetes.

Incorporating haricot beans into your diet adds a nutritious, protein-rich, and heart-healthy ingredient to meals.

Cooking Instructions for Dry Haricot Beans

Ingredients:

• 1 cup dry haricot beans
• Water
• Salt (optional)

Instructions:

1. Rinse the Beans:
   • Place the dry haricot beans in a colander and rinse them under cold running water to remove any dirt or debris.
2. Soak the Beans (Optional but Recommended):
   • Overnight Soak Method: Place the beans in a large bowl and cover them with plenty of water. Let them soak for at least 8 hours or overnight. Drain and rinse before cooking.
   • Quick Soak Method: Add the beans to a pot, cover with water, and bring to a boil for 2-3 minutes. Remove from heat, cover, and let them soak for 1 hour. Drain and rinse.
3. Cook the Beans:
   • In a large pot, add the soaked beans and cover with fresh water (about 2-3 inches above the beans).
   • Bring to a boil over medium-high heat.
4. Simmer:
   • Reduce the heat to low, cover the pot, and simmer the beans for 60 to 90 minutes, or until they are tender. Stir occasionally and check the water level; add more water if needed to keep the beans submerged.
5. Season (Optional):
   • If you prefer, add salt or seasonings during the last 10-15 minutes of cooking. Avoid adding salt at the beginning as it can toughen the beans.
6. Drain and Serve:
   • Once the beans are tender, drain any excess water.
   • Use the cooked haricot beans in your favourite recipes like soups, stews, or salads.

Tips:

• Storage: Cooked haricot beans can be stored in the refrigerator for up to 5 days or frozen for longer storage.
• Flavouring: You can add aromatics like garlic, onion, or bay leaves to the cooking water for added flavour.

Enjoy your perfectly cooked haricot beans in various dishes!