Red Kidney beans are the best all purpose beans and very affordable for anyone!
Beans secret ingredient is the fibre, which makes you eat less.
Beans and lentils are a good source of protein, carbohydrates, B-complex vitamins and many minerals. High in folate, phosphorus, potassium, zinc, calcium and selenium. Packed with saponins, an anti-inflammatory compound which helps your immune system protect against cancer, and lowers cholesterol. Good source of fibre.
Guideline: 1 cup of dry beans will make 2 1/2 cups of cooked beans - about 4 servings.
Rinse to remove any dirt and stones
Cover with 3 - 4 times the volume in warm water and soak overnight
Discard old water. Add fresh water and bring to the boil
Pour this water off and add a fresh batch, and continue boiling until beans are soft
In place of salt try our vegetable stock for delicious flavour
Cooking time: 60 minutes for most beans, 60 minutes for lentils, 4 hours for chickpeas
Baked Sweet Potatoes with chili bean topping
6-8 Sweet potatoes (baked at 180-200oC for 1 hour)
1 can chickpeas or other beans (drained) 1-2 Tbsp. Mary-Ann's olive oil
1-2 tsp. Mary-Ann's Garlic & Herb salt
Juice of 1-2 -1 lemons
Extra chili optional
1-2 tsp. Ground cumin
Pinch ground ginger
Blend all topping ingredients together, until a smooth paste is formed. Adjust seasoning to suite taste. Place on top of slit sweet potatoes and serve with grilled tomato slices and baked leeks.
3-4 ripe tomatoes diced
fresh coriander (cilantro)
Sprinkle with Mary-Ann's Seasoning salt and bake in a hot oven until soft