Perhaps no other cuisine is as partial to beans as Latin cooking. From Cuban black beans and rice to Mexican refried beans to Chilean bean stew with navy and lima beans, beans are an essential ingredient of the Latin pantry. And rightly so. Besides being tasty and low in fat, calories and sodium, beans are high in protein and cholesterol-free. Most are also an excellent source of folic acid — a B vitamin that may reduce the risk of stroke and birth defects. Because beans are high in fiber, they can help reduce cholesterol, improve digestion and assist with weight loss because fiber leaves you feeling fuller longer. Even better — especially for vegetarians — when you combine beans with grains, you have a complete-protein, meat-free meal. Preparing Beans A wide variety of beans are available dried, canned and frozen. Many cooks prefer dried beans for their authentic flavor. To prepare dried beans: - Soak them overnight in water, using 10 cups of cold water per 2 cups of beans
- Drain the beans and cook according to the package or recipe directions
In a rush? Use the quick-soak method: - Boil them in water (using 10 cups of cold water per 2 cups of beans) for two or three minutes
- Turn off the heat, cover the beans and set aside for one to four hours.
- Drain the beans and proceed with the recipe
If you prefer the timesaving convenience of canned beans, just remember to always drain and rinse them, which can reduce the sodium by half. Latin Favorites Try your hand at these recipes that are savored in various parts of the world: - For traditional black beans and rice, top fluffy white rice with a mixture of black beans, vinegar, bacon, chopped onion, green bell pepper and garlic; garnish with raw chopped onions
- For white bean soup, combine navy beans, Spanish chorizo sausage, ham and its broth with chopped onion, Roma tomatoes, yellow potatoes and chopped fresh spinach
- For a hearty Chilean bean stew, combine navy beans, chopped onion and cubed fresh pumpkin or winter squash with lima beans, corn and fresh basil
Discover for yourself why beans are such a staple of Latin cooking by setting aside one or two nights a week for some of these healthy, delicious meals.
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