Today, I would like to talk about the wisdom of beans. When I say beans, I am not talking just about kidney beans, black beans, red beans, or lima beans. I am also talking about hummus (made from chick peas), edamame (fresh soybeans), lentils, and peanuts, to name a few more. There are hundreds and hundreds of kinds of beans, and they all have their own shape, color, texture, and flavor. There are dozens of types of lentils, too, each with their own distinctive colors and flavors and uses.

People tend to think of fruits and vegetables as the main dietary sources of color, but beans, too, come in all different colors. Beans happen to be the only food in the universe that are high in both protein and fiber at the same time. This makes them not only delicious and nutritious, but also satisfying. And the fact that they are colorful means that they are rich in phytonutrients. The more phytonutrients you eat, the more antioxidant power your diet provides.

Think about the story of Jack and the Beanstalk. Young children learn that beans are magic! Many cultures have their own version of the “Jack & the Beanstalk” story.

Many years ago, my vegetarian sister had a boyfriend whose mother served her “bean loaf” on her first visit to their home. Its dreadfully unappetizing name was nothing like its flavor, so we renamed it “chickpea pie,” which seemed so much more friendly and delicious. Beans, not to mention prunes, could use a good PR staff.

Considering that beans are so good for us — and so inexpensive — we don’t tend to eat very many. But beans are high on the list of foods that prevent diabetes and obesity. People aren’t even sure what to do with them anymore. In the past 100+ years, food wisdom has been a major casualty of the industrialization of food, and bean recipes are a good example. Returning to a diet rich in beans, greens, whole grains, and produce normalizes digestion, reduces hunger, stabilizes blood sugars, and makes your pants fit better. Beans can be prepared all kinds of different ways, including soaked, sprouted, slow-cooked, and dried.  

Here’s to the lowly but lovely bean.

I’ve collected a few recipes for you to try, and they all have a similar approach: Collect a bunch of ingredients, throw them into a covered pot, and cook them at low heat for a long time. You will not be sorry. These recipes are delicious. If you think you or your family might be happier if you added a meat bone or a piece of flank steak, then go right ahead. Also, if you have another favorite recipe, please share it below. We can start a collection.

1. Black-eyed peas with vegetables and pasta

1/2 lb. dry black-eyed peas
1 large onion, finely chopped
2 large carrots, finely chopped
1 red bell pepper, seeded and chopped
1/4 cup tomato paste dissolved in 1/2 c. water
4 garlic cloves, minced
1 bay leaf
1 dried hot pepper or 1/2 tsp. hot pepper flakes
1/4 cup extra virgin olive oil
1/2 cup elbow macaroni (I would use chickpea pasta or whole-grain)
2 c. chopped cooked spinach or greens
2 Tbsp. red wine vinegar

Boil the black-eyed peas in a large soup pot for 5 minutes, and drain. 
Add onion, carrots, pepper, pasta, tomato paste, garlic, bay leaf, hot pepper and 1/4 cup olive oil.
Cover with water by 2 inches, cover the pot, and place it in a 300 degree oven for 2-3 hours.
Taste and adjust seasoning. Remove bay leaf.
Stir in the greens and vinegar.
Allow to sit for 10 minutes, and then serve.

2. White baked beans

1 heaping c. dry white navy beans
1/4 c. dry chick peas
1 large onion, chopped
4 medium-large carrots, peeled and sliced in small rounds
3 Tbsp. hot sauce
2 Tbsp. Blackstrap molasses
1 tsp. salt
4-5 c. water
4 whole raw eggs, in the shell.

If you are planning to serve this recipe for lunch, you will want to start it the night before. If it’s going to be for dinner, put it up by 8 am.
Start by placing all the ingredients in a deep casserole dish.
Add enough water to cover the ingredients by two or three inches. 
Cover the pot and place in a 250 degree oven.  Cook for 2-3 hours.
Turn down the heat to 200 degrees and cook for another 6-8 hours. 
Check it a few times during the cooking time to make sure the water covers the beans by 1/2-1 inch. 
Remove the eggs and serve separately. They will absorb the flavors across the shell and become the most amazing hard-boiled eggs you’ve ever eaten.  

3. Exotic white beans 

1 cup dry white beans
1 large red onion, chopped
¼ cup sundried tomatoes
2 Tbsp. brown sugar
1 tsp. salt
1 Tbsp. Thai roasted red chili paste
5 cups water
Directions the same as for the white baked beans above.

4. Black beans

1 cup dry black beans
1 large white or 2 medium yellow onions, peeled and chopped
4 cloves garlic, peeled
3 tomatoes
2 whole oranges, peeled, separated from membranes, and chopped into small pieces
1/2 tsp. red pepper flakes
3 Tbsp. blackstrap molasses
1 tsp. salt
5 cups water
Directions the same as for the white baked beans above.

And here are some of my favorite food sayings:
Eat slowly.
Eat your vegetables.
Chew your food thoughtfully.
Breakfast is the most important meal of the day.
Take your plate to the table and don’t eat standing up.
The more colors on your plate, the better (my favorite!).
Eat close to the garden.
Don’t buy products whose ingredients you can’t pronounce.
Don’t buy products with more than four (or five) ingredients.
Choose foods that have been through as few machines as possible.

These are all different ways of saying the same thing: Eat more food, and fewer manufactured calories.