15: Beans

Beans are a plant that belongs to the legume family, and similar to peas, we can eat just the internal beans or the whole pod containing the beans. We also dry beans to preserve them so they can be eaten when fresh beans are unavailable.

Fresh beans include a whole range of different types including green beans, runner beans and snake beans. With each of these types of beans we eat the entire pod. In Australia, we can also buy broad beans and borlotti beans fresh. With these types of beans, we usually only eat the internal seeds and throw away the outer pod.

Beans commonly purchased dried in Australia include butter beans, cannellini beans, pinto beans, kidney beans and soya beans. Chickpeas can be confusing because they are often considered to be a dried pea. They are also called garbanzo beans and belong to the bean family. We can buy all of these beans in packets and soak them in cold water to rehydrate them. We can also buy them in cans, in a liquid, so they do not need soaking and are ready to use. Navy beans are eaten by many Australians, they are used in baked beans.

The bean plant needs a well prepared and fertile soil to grow best. The plant also needs lots of moisture and does not like to go a long time without water. As with most legumes, bean plants enjoy the sun and prefer sunny areas to grow well. They also like to be kept away from strong winds. Beans are grown all over the world.

Fresh beans are delicious and are used in a variety of ways. They are usually cooked quite lightly to make sure that they keep their crisp texture. Fresh beans are used in stir fries, curries, pies and are often served as a side dish to accompany meat and fish meals. Fresh beans can also be used in salads.

Dried beans are a feature of many cuisines throughout the world. The great thing about dried beans is that they can often be substituted or swapped in different recipes. Many beans absorb the flavour of what they are cooked with. They are excellent in soups and casseroles and frequently have a creamy texture when cooked.

Soya beans are the only bean to be considered a complete protein on their own. This is why they are eaten by many vegetarians. The soya bean has been a staple food in Asian countries such as China for thousands of years and has only recently been included in the Australian diet. Miso soup, soy sauce and tofu are all made from the soya bean.

Chickpeas (garbanzo beans) are a staple food in the Middle East and are also widely used in parts of Italy and India. They have a nutty flavour and can be used to make hommus, a dip or spread which is made by grinding the chickpeas and adding oil and spices to it. Chickpeas are also used to make falafel, which are spicy deep fried balls of ground chickpeas, often served in Lebanese bread.

Some of the ways other dried beans are used in Australia today include:

• kidney beans, popular for use in many Mexican dishes such as chilli con carne or as a filling for tacos
• canned 'baked beans' usually made from navy beans that have been cooked in a tomato sauce and are ready to eat after heating for a few minutes
• cannellini beans thar are popular in many Italian style soups and casseroles.

All beans are extremely nutritious and used throughout the world to supplement grain based foods to form a complete protein, one of the six food nutrients. They are very high in fibre, in fact, one of the best dietary sources you can have. Beans also contain carbohydrates, vitamins and minerals.