There are two reasons why dried beans are n’t on everyone ‘s denounce list. For one matter, they normally take besides long to cook. And then there ‘s that rather indecorous social trouble of beans. On the bright side, beans are colored, fun to eat and healthful. one-half cup of most cook beans contains about 120 calories, only 3 percentage of which comes from fat ( soy beans are higher ). Plus, many checkup experts believe that the soluble roughage in beans can help lower blood cholesterol levels and control lineage carbohydrate. Beans besides offer insoluble roughage, which is good for digestion and can help dieters feel full longer. With all that in mind, it seems worthwhile to explore a method that encourages beans to cook faster while contributing to social harmony by combating the natural gas. Microwaving beans is faster than ceremonious or press cook and the results are actually tasty because the flavors do n’t have time to cook away. The follow four-step procedure besides helps to erase some of the beans ‘ gas-causing properties. The steps are boil, intoxicate, wisecrack and cook. Times are for a 700-watt microwave, thus if yours has less electrical power, increase the cook time slightly. For example, if your microwave has 600 watt, the churn stage will take about two and a half minutes.

first combine one cup of dry beans ( try black, crimson, white, pinto, black-eyed peas or chick peas ) with 2 cups of very hot urine in a 9-inch glass pie dish. Cover with vent plastic wrapping and microwave on fully ability until the beans have boiled for two minutes. following, let the beans soak, covered, overnight. This is the gas-erasing step. Third, drain the beans and whiz them in a food processor to crack them in one-half. Cracking allows the beans to cook evenly and promptly in the microwave. Most beans will take about five seconds to crack, but bootleg beans take longer, about eight seconds. Counting one-garbanzo, two-garbanzo and sol on serve to prevent over-cracking. ( At this point the crack beans may be wrapped tightly and frozen for future enjoyment — up to four months, without defrosting before cooking. ) To cook, combine the crack beans in a four-cup measuring stick with two cups of fresh hot water. Cover with vent plastic wrap and typeset in a methamphetamine pie dish to catch boil-overs. Microwave on full moon power until the beans are tender, about 15 minutes. Let slack until cool adequate to handle, about 10 minutes. The yield is 2 1/2 cups of beans, which may be flash-frozen, cover and refrigerated for up to a workweek or added to a tasty recipe. Should flatulence be a loiter offspring, Lori White from the Dry Pea and Lentil Association advises adding dried beans and early legumes to the diet gradually, specially if one is not used to ingesting lots of roughage. “ People make a huge pot of chili and consume it for four days. Their systems ca n’t take it. ” White besides offers a digestion lean gleaned from consumer letters, which is to eat beans with pineapple. Although pineapple might not be an appropriate ingredient for many bean dishes, a little dish of fresh pineapple sorbet following a black bean chili would be a bracing ending. many Mexican chefs advise adding episote to bean dishes to help digestion. Episote, an herb available dry or fresh at Latino markets and specialization stores, tastes like italian parsley. Its addition to recipes just might put beans on the A-list. BLACK BEAN BURRITOS ( 4 servings ) 1 tablespoon olive oil 1 leek, topped, tailed and minced 2 cloves garlic, mashed through a press 2 tablespoons clean parsley or episote ( or 1 teaspoon dried episote ) START NOTE or parsley ? END note 1/2 teaspoon dried oregano 1 teaspoon chili gunpowder, or to taste 1 teaspoon hot pepper sauce, or to taste pinch cinnamon 2 cups cooked total darkness beans 4 soft flour tortillas ( made without lard ) 2 tablespoons grated low-fat Jack-type tall mallow 2 tablespoons fresh lemon juice 1 cup Italian-type canned tomatoes Preheat a nonstick saute ‘ pan on average high gear and add the vegetable oil. flip in the leek, garlic, episote, oregano, chili powder, hot pepper sauce and cinnamon and saute ‘ until the leek is tender and the mix is fragrant, about 5 minutes. then stir in the beans. Divide the bean mixture among the tortillas, positioning it on one edge. Sprinkle with the cheese and seethe, to form burrito. Set the burrito in the saute ‘ pan, seam-side-down and heat on medium-high until lightly browned, about 2 minutes. meanwhile, toss the lemon juice and tomatoes into a processor and whizz until coarsely chopped. Flip the burrito over and pour on the tomato assortment. Cover loosely and simmer until heated through, about 5 minutes. Serve warm. Per serve : 304 calories, 13 gram protein, 47 gram carbohydrates, 8 gram fat, .6 gram saturated adipose tissue, 0 milligram cholesterol, 167 milligram sodium.

CHICK PEA SALAD WITH SPINACH AND FETA ( 4 servings as a english smasher or appetizer ) 1 tablespoon newly lemon juice 1 tablespoon loss wine vinegar 1 tablespoon olive vegetable oil 1/2 teaspoon prepared Dijon-style mustard 1 clove garlic, mashed through a press 1/2 teaspoon dried marjoram 1 1/2 cups cooked dame peas ( chickpea beans ) 1 1/2 cups shredded fresh spinach 1 small bolshevik onion, thinly sliced 2 tablespoons crumbled feta cheese In a small bowl whisk together the lemon juice, vinegar, oil and mustard. Stir in the garlic and marjoram. Pat the chick peas dry and toss them into a medium bowl along with the spinach and onion. Pour on the dress and toss good to combine. Sprinkle with the feta and serve at room temperature or identical slightly chilled. Per serve : 239 calories, 18 gram protein, 50 gram carbohydrates, 9 gram fatness, 2 gram saturated fatness, 6 milligram cholesterol, 125 milligram sodium. BLACK-EYED PEAS WITH SAGE AND GARLIC ( 4 servings as a side dish or appetizer ) 1 tablespoon olive oil 2 cloves garlic, mashed through a weight-lift 1 fresh red pepper, cored, seeded and minced 1 teaspoon dried sage 1/2 teaspoon hot pepper sauce, or to taste 1 1/2 cups cooked black-eyed peas Heat a nonstick saute ‘ pan on medium-high and add the olive anoint. flip in the garlic and odoriferous pepper. Rub the sage between your hands to release its olfactory property and add it to the pan, along with the hot pepper sauce. Saute ‘ until the fresh pepper has precisely begun to soften, about 4 minutes. soap in the beans and continue to saute ‘ until heated through, about 3 minutes. Serve warm with crusty french bread.

Per service : 105 calories, 5 gram protein, 13 gram carbohydrates, 4 gram fatten, .6 gram saturated fatten, 0 milligram cholesterol, 12 magnesium sodium. Judith Benn Hurley is a Pennsylvania cookbook writer ; her latest book is “ The Healthy Gourmet. ”