Just another bean counter.
If you know anything about accounting, chances are you’ve heard the epithet “Just another bean counter”. But, where did his term come from? The German word ‘Erbsenzähler’ (Erbsen = beans and zähler = counter) came into use in the 1600’s, describing accountants by how they did their job, literally, counting beans and beads on an abacus. The term was fine until the 1970’s when people began using the term in a derogatory manner. Now, it connotes a boring accountant type who’s too tight with money. But, these aren’t the kinds of beans we’re discussing today. It’s national bean day: time to celebrate everything from lima and fava to kidney and chickpea. Today, the legume is king.
So, what are beans? And, why do they have a varied reputation? Webster says this: the seed of any of various erect or climbing plants (as of the genera Phaseolus and Vigna) of the legume family other than the fava bean. But, Bart Simpson says this:
Other definitions require a “pod borne” seed (which includes Fava beans. Take that Miriam Webster!) This broadens the interpretation of what constitutes beans, bringing in the ubiquitous green bean, Snow peas, snap peas, and edamame. And, we believe in inclusivity here. Beans pack a ton of nutrition, varied flavors, and color to a plate. But, they do have that Bart Simpson side effect of creating gas if not properly prepared. Plus, they tend to be inexpensive, creating a reputational issue at odds where their actual benefits.
Table of Contents
Nutrition tops this list for Just another bean counter.
Classifying all beans under one category doesn’t do justice to each variety. But, beans in general, do share certain characteristics, such as anatomy and nutritional composition. While numbers may vary across species, beans contain high protein, fiber, and carbohydrates, plus a plethora of vital minerals and vitamins. They also have a low glycemic index, and have high HDL (good) and low LDL (bad) Cholesterol.
This makes them an ideal substitute for animal protein in vegetarian diets. While they are missing some of the amino acids, iron, and vitamin B12, they have many positive attributes over their animal counterparts. While meats cause long term digestive issues, and can contribute to cancer, diabetes, heart disease, and obesity, Beans actually have properties that help with those issues. Being low in calories, high in fiber and protein, they aid in weight loss. The aforementioned cholesterol levels help combat heart disease. And, the low Glycemia helps control diabetes. Plus, they have a number of anti-oxidants that aid in fighting cancer. So, the lowly bean is mightier than it’s given credit for.
But, it’s not all Kumbia
While beans pack a nutritional wallop, there are downsides. The first thing that comes to mind is gas and bloating. The major contributor to that is a protein called lectin. This is found in most foods, including meats and beans. It is part of the plant’s defense system against parasites. In high enough levels it can be toxic. Ricin (from the castor oil pant), in proper doses, is lethal to humans. The levels in beans tend to be lower. They cause stomach issues because they don’t break down in the digestive system, maintaining their original shape. This leads to Flatulence, bloating, gas, even nausea, vomiting, and stomach pain. But, if soaked, sprouted, and/or fully cooked, they are neutralized. Remember, they’re not just in beans, but beans get the bad reputation.
They also may contain phytic acid, which can block mineral absorption. Again, proper soaking and cooking counters this effect. Still, there is another danger, though. Fava beans (with or without a nice Chianti) contain a toxin that can effect people with a genetic predisposition toward anemia if they lack the enzyme G6PD. The colloquial name is Favism (after the fava Bean). the technical name is Glucose-6-phosphate dehydrogenase. In the condition, the body fails to regenerate red blood cells that carry oxygen to vital parts of the body.
The national library of medicine describes it like this:
This type of anemia leads to paleness, yellowing of the skin and whites of the eyes (jaundice), dark urine, fatigue, shortness of breath, and a rapid heart rate. In people with glucose-6-phosphate dehydrogenase deficiency, hemolytic anemia is most often triggered by bacterial or viral infections or by certain drugs (such as some antibiotics and medications used to treat malaria). Hemolytic anemia can also occur after eating fava beans or inhaling pollen from fava plants (a reaction called favism).
favism itself tends to be a temporary reaction to the beans, not a chronic condition. And, it requires a genetic predisposition.
The pros outweigh the cons
So, if you’re keeping count, there are a few downsides that are easily countered by proper soaking and cooking. And, you’ll need to seek other sources for certain vitamins and nutrients. But, the upsides seem to outweigh the deficiencies. But, who is keeping count, unless it’s Just another bean counter?
Plus, beans come in so many varieties. Most come in dried form, which makes for great storage. They’ll get you through the long winter months and beyond. You can keep a store of them without taking up too much space. Of course, dried beans need to soak for hours before cooking. This softens them, and helps reduce the digestive issues associated with beans. You can also get canned beans, which are pre-cooked. These save time, and have an added benefit of the liquid they come in. You will notice it’s usually pretty viscous. They call it aquafaba. This is useful as an egg substitute in vegan cooking. It whips up like meringue, and contains about 10% of the protein of eggs which makes it a good substitute for people allergic to eggs.
Beyond dried and canned, there are plenty of fresh beans as well. They don’t require soaking. But, the age and toughness of the bean dictates whether it should be “shelled” or not. Green beans, snow peas, and other varieties eat well intact. But, Things like English peas, broad beans, dragon’s tongue beans, and others need to be shelled. While you can eat edamame in the shell, the shells are a bit tough, and the beans are best removed from them.
How many species are there if you’re Just another bean counter?
The generally agreed upon number of dried beans in the market is around 400 species. But, when you get into variations within species and add in fresh beans and legumes, that number rises to about 40,000. So, all you meat eaters out there, move over for some actual variety in your diet. Most people eat beef, chicken, pork, and fish as their primary protein source. But, you could have a different type of bean every day of the year. And, you get a lot more nutrition than animal byproducts. Beans provide a good mix of protein and carbohydrates, plus fiber that aids in digestion. And, while meat does have more iron and protein, beans are more filling and aid in weight loss.
Plus, they are, generally, lower in fat. And, don’t forget how you can fill a plate with all kinds of textures, colors, and flavors. Take lentils for instance. Most American supermarkets have brown lentils. But, there are pink, red, yellow, green, beluga black, and several variations of Urad Dal. If you are fortunate enough to have an Indian or Asian market near you, pay them a visit. You’d be amazed at what’s on their shelves. Even after decades as a chef, I still find something I haven’t tried every time I go. You could make a pretty plate of just these beans, let alone the thousands of others out there. You don’t have to be just another bean counter to figure that out.
Where to start
Beans are an important part of human eating. Even as infants, we meet beans in the form of peas in baby food. And, every culture has some form of bean that represents the culture. In New England and states where BBQ are popular alike, baked beans are a staple. Of course, they’re smothered in molasses (so much for good nutrition). Beans were a vital staple in the diet of the indigenous tribes of North, Central, and South America. Southwestern and Mexican cuisine features a variety of beans, especially pinto and black beans. Cannelini, fava, and navy beans are popular in European cooking. Asian cooking uses a lot of fresh beans like long beans, snap peas, snow peas, and more. India is famous for their use of dal, lentils, and chic peas. And, the chic pea is king in Middle eastern cuisine with hummus and falafel being staples.
Beans are as ubiquitous throughout world cuisine as rice. No wonder rice and beans is such a popular dish, not just in Mexico, but in other cultures as well. You don’t have to be Just another bean counter to figure that out. So, really, when it comes down to it, the best place to start is wherever you happen to be. Chances are there is some form of bean popular where you are. In fact, you’re probably eating something with beans right now and don’t even know it. Soy beans are everywhere. They are ingredients in cereals, tofu, and other processed food. Soy oil finds its way into a lot of fryers around the world. Then there’s soy sauce. And, 70% of soybeans grown in America end up in animal feed, so that steak you think is all animal comes from a vegan cow dining on soy beans.
Make it the center of the plate
While a lot of bean intake happens by chance, today, make a concerted effort to appreciate, not only the sheer breadth of the impact beans have on the world, but elevate it to being a focal point of your meal. Beans are delicious, nutritious, and a “musical fruit” (They aren’t actually classified as a fruit). And, don’t forget the lowly peanut is actually a bean as well. So, unless you’re allergic, why not work some of them into your day as well?
The beauty of national bean day is that it doesn’t pigeon hole you into focusing on one particular bean (like the pigeon bean). You have a wide open canvas to paint with hundreds of options. Beans can be whole, chopped, blended, pureed, and take on a number of forms. How about some hummus, rice and beans, re-fried beans, or stuffed in a burrito, empanada, spring roll, or even pies? You can do a black bean burger or other meat substitute. Heck, you can even combine meat and beans, maybe in Chili (just not in Texas). How about pasta fagioli? Whatever you want to do. Don’t be Just another bean counter. We have a few recipes to get you started. So, have a musical day. Just don’t forget to soak your beans.
Vegan Zinfandel Hummus
Ingredients
- 1 Cup Dry chic Peas
- 1/2 Cup Diced Sweet Onion
- 12 Cloves Peeled Fresh garlic
- 2 Tbsp Ground Cumin
- 1 Pint Red Zinfandel Wine May substitute another wine if desired
- 1/2 Cup Sugar
- 1/4 Cup Lemon Juice
- 2 Tbsp Tahini Paste
- 1 to 2 Cups Olive Oil
- Salt and Pepper to taste
Instructions
- Place Chic Peas in a 1 quart or larger container. Cover with water, to the top of the container. Let sit overnight until most of the liquid has been absorbed. The beans will triple to quadruple in size. When they have soaked at least 12 hours, drain off the excess liquid and give a quick rinse.
- Make a zinfandel syrup. Start with 1/2 to a whole bottle of red zinfandel. Add the sugar and whisk together in a pot. Bring to a simmer. Allow the liquid to cook down until a syrup forms. Set aside.
- Heat a little olive oil in a pot. Saute the onion and 1/2 the garlic until translucent. Add in the chic peas and cumin. Cover with water and bring to a simmer. Cook until the beans are soft. If they are still a little hard, but the liquid is gone, add more water and continue cooking. You want all the liquid gone. If they are soft enough, drain off excess liquid. Season with salt and pepper.
- Place the chic peas in a food processor. Add in the remaining garlic. Pulse to break down the chic peas. Scrape down sides as needed. Process until it becomes like a paste. Add in the tahini and lemon. Continue processing until relatively smooth. Add in the Red wine syrup while the machine is running. Scrape down sides and continue pureeing. With the machine running, drizzle in olive oil until the hummus moves freely and is pliable. You don't want it too thin or too thick. Add salt and pepper. Test the batch and adjust seasoning as needed.
- Serve with Pita vegetables, and/or other crisps.
Vegan Avocado and Fava Bean Mousse
Ingredients
- 2 Cups Peeled Fava Beans (Fresh or frozen)
- 1 Large Avocado
- 3 Cups Vegan milk/cream Almond, coconut, or other
- 2 Tbsp Lime Juice
- 1 Tbsp Finely chopped Lemongrass
- 1 Tbsp Finely Chopped Cilantro
- 2 Tbsp Chopped Fresh parsley
- 1 Tbsp Chopped Fresh Mint
- 1 Tbsp Agave Syrup
- 1 tsp Agar agar
- Avocado Oil for Cooking
- Salt and Pepper to taste
- More herbs, avocado, and fava beans to Garnish
- Microgreens to serve with
Instructions
- Peel and cut your avocado. Peel your fava beans if they aren't already. Gather all your ingredients.
- Saute the fava beans in a light olive oil over high heat to accentuate the color. Do not overcook. But, make them soft enough to puree.
- Bring the Vegan milk, agave, and lemongrass to a simmer. Whisk in the agar agar and allow to thicken. Remove from heat and move onto the next steps.
- In a good blender, blend the beans until smooth. Add in the avocado, herbs, lime juice, and a little avocado oil. Blend until a fine puree. Add in the vegan milk steeped with avocado. Blend until smooth. Transfer the mousse to molds. Refrigerate for at least an hour until they hold their shape.
- Serve in the dishes or unmold onto a salad of microgreens, herbs, and vegetables with lemon juice, avocado oil, salt and pepper as a dressing.
Triple Cheese Black Bean Burger
Ingredients
- 1/2 Cup Black Beans, dry
- 1 Cup Chopped Fresh Onion
- 1 tsp Chopped Fresh Garlic
- 1 tsp Ground Cumin
- 1 Cup Sweet Potato, roasted
- 1/4 Cup Dry Quinoa
- water for cooking beans and Quinoa
- 2 tsp Chopped Fresh Thyme
- 1 Tbsp Chopped Fresh Cilantro
- 1/3 Cup Fontina Cheese, shredded
- 1/3 Cup Cheddar Cheese, Shredded
- 1/3 Cup Goat cheese, crumbled
- 1 Cup Salsa
- 1 Medium Avocado
- 4 Large Burger Buns
- oil for cooking
- Salt and Pepper to taste
Instructions
- Place black beans in a 1 quart or larger container. Cover completely with water. Allow to soak for at least 4 hours until they have doubled in volume. Drain off the water when ready to cook.
- Preheat oven to 400. Roast a sweet potato or two until very soft. Remove from the heat and remove the flesh from the skin of the potato. Mash this until smooth. You want about a cup of sweet potato.
- Bring a cup of water to a boil and add a pinch of salt. Add in the quinoa and simmer until the grains become soft, but not blowing apart. Drain off extra water and set aside.
- Heat a coating of oil in a pot over medium high heat. Saute the onion and garlic until translucent. Then add in the black beans and cumin. Stir until well coated. Cover with water, and add a little salt and pepper. Cook down until most of the liquid has been evaporated and the beans are soft. Drain excess liquid. Cool down the beans and give them a rough chop.
- Fold the potatoes, beans, and quinoa together in a mixing bowl. Add in herbs, and season well. Form the mix into burgers.
- Mix the three cheeses together.
- Heat a coating of oil in a heavy saute pan or skillet over high heat. Carefully place the burgers in the pan and sear for a minute or two per side. You want a nice brown color. Top them with cheese and place under a broiler or use a torch. Place the burgers on buns and top with salsa and/or other toppings as desired.
Brahman Boston Baked Beans
Ingredients
- 1 cup Dry Navy Beans
- 1 Tbsp Unsalted Butter
- 1 cup Diced Sweet Onion
- 1 Tbsp Chopped fresh garlic
- 2 each Bay leaves
- 1 each cinnamon stick
- 1 tsp Ground allspice
- 1 cup chopped fresh bacon (for vegetarian version use bacon substitute)
- 1/2 cup molasses
- 1/4 cup brown sugar
- 1 tsp Dijon mustard
- 1/4 cup ketchup
- 1/4 cup brandy
- Water to cover
- Salt and Pepper to taste
Instructions
- Soak the beans in water overnight. They should at least double in volume
- In a heavy gauge pot, render the bacon until the fat is liquid and bacon is browned. Add in butter. Melt that and stir in the onion, garlic, bay leaves, and cinnamon stick, Stir and cook until translucent.
- Drain the beans. Add into the pot and stir. Add in the brandy and cook down to cook off the alcohol.
- Add in the rest of the ingredients (except salt and pepper) and cover beans in water. The water should be 1 to 2 inches above the level of beans. Bring to a boil. Then turn back to a low simmer. Cover the pot.
- Allow the beans to simmer at a low temperature for about 2 hours, stirring occasionally. Check them periodically to make sure the water hasn't evaporated or that the beans are still to hard.
- After about 2 hours, the beans should be soft enough to eat, but not falling apart. The liquid should be a coating, less than a soup, but more than a glaze. Remove the bay leaves and cinnamon stcks. Season with salt and pepper and serve. You can hold this for up to a week in refrigeration or longer in the freezer.
Notes
Black Bean Tlacoyos with Corriander Lime Chicken, Chorizo, Charred Pepper Pico de Gaillo, and Arugula Cucumber Salad
Ingredients
- For Tortillas
- 1.5 cups Masa Harina
- 1.5 cups warm water
- 1/4 tsp salt
- For the filling
- 3/4 cup Black beans cooked
- 1/4 cup diced sweet onion
- 1/2 tsp chopped fresh garlic
- 1/4 cup water
- 1/2 tsp ground cumin
- Salt and pepper to taste
- For Chicken
- 1 Lb Fresh chicken breast or Thighs Boneless and skinless
- 1 tsp chopped fresh garlic
- 2 Tbsp Chopped fresh cilantro
- 1 tsp ground corriander
- 1/2 tsp ground cumin
- 2 small fresh limes
- 1/4 cup olive or avocado oil
- Salt and pepper to taste
- 8 oz chorizo
- For Pico De gaillo
- 1 cup Fresh Bell pepper charred, peeled, seeded, and diced
- 1/2 cup diced fresh tomato
- 1 Tbsp chopped and seeded fresh jalapeno
- 1/2 cup diced sweet onion
- 1 tsp chopped fresh garlic
- 1 Tbsp chopped fresh cilantro
- 2 Tbsp Chopped fresh scallion
- 1/2 tsp ground cumin
- 2 Tbsp lime juice
- Salt and pepper to taste
- For salad:
- 4 oz Fresh Arugula
- 1 cup Cubed fresh cucumbers
- 12 each baby tomatoes cut in 1/2
- 1/2 cup citrus vinaigrette
- 1/2 cup goat cheese crumbled
Instructions
- marinate the chicken: Cut and squeeze the limes into a bowl. Leave the limes in the bowl. Add the rest of the marinade ingredients and mix. Place the chicken in the marinade. Be sure to cover it completely. Refrigerate for at least 2 hours. Preferably, closer to 4
- Make the Dough: Mix the Masa and salt. Then add the warm water. Mix into a pliable dough. Press down the dough. If cracks appear, it is too dry. Add more water, a little at a time. Knead the dough for a couple minutes until it becomes smooth and pliable. Sprinkle with water and cover with plastic. Set aside.
- Make the bean filling: Saute the onion and garlic in olive or avocado oil until translucent. Add the beans, cumin, and water. Cook down about 30 seconds until the water becomes part of the coating of the beans. Mash the beans by hand or pulse in a food processor. The should create a paste with beans still visible.
- make the salsa: Char, peel, seed, and dice the peppers. Add the rest of the ingredients, and mix well. Refrigerate.
- make the tlacoyos: Separate the dough into 4 pieces. Roll out by hand into circles. Place black bean paste down the middle. Fold the dough around the beans and form into an oval shape. Sear on a pre-heated griddle over medium high heat. Then transfer to a saute pan with oil to get a nice fried crust on them. Keep warm until service.
- Dice the chorizo. Saute in avocado or olive oil over high heat until the slightly caramelize
- Grille the chicken. Cook all the way through to an internal temperature of 165 degrees. How long it takes to cook depends on the heat of the grille and the thickness of the chicken. Allow to rest about 10 minutes. Then slice or dice for service
- Plate the tlacoyos. Top with the chicken, chorizo, salsa, and cheese. Toss the salad together and garnish the plate with it.