A common legume, beans has been cultivated and eaten all over the earth for thousands of years. Different kinds of beans are a staple food of many cultures, including those of Asia, South America, Central America, and the Middle East.
Portable, tasty, and non-perishable, beans can be easily adapted into any cuisine.
Beans are in the vegetable category of food. There is almost 14,000 species of beans. Some doctors suggest to combine them for a complete protein and substitute for meat.
Species
The three main species of beans common in Nigeria are: oloyin, drum (which is relatively bigger), and olo.
According Bashiru Bako, a beans trader in Agege, oloyin is costlier than the rest and also sells faster, as it is believed to be the sweetest of all.
As the name implies in Yoruba, oloyin is considered as sweet as honey. It is therefore the most preferred, especially for making porridge beans.
Preparing beans
There are different ways of preparing a bean meal. The most common in this part of the world is porridge beans.
Bean porridge
Like yam porridge, beans porridge is prepared with red oil, tomatoes, onions, bell pepper and crayfish. It comes out yellow and is usually served with plantain, yam or bread.
Rice and beans
If you do not like beans when it is cooked alone, like porridge, then you may want to try the rice and beans recipe.
One way to reduce the flatulence or indigestion associated with beans is to cook it with another staple, and the rice and beans recipe is one of such varieties. The main ingredients are rice, beans, tomato stew, meat or fish, pepper and salt.
Moin moin
Moin moin is a steamed bean pudding made from a mixture of blended washed and peeled beans, onions and peppers. Plastic plate, aluminum foil, leaf wrapper or nylon are used as containers. Egg, fish, corned beef and so on may be added.
Akara
Akara is a fried bean cake made from a mixture like that of moin moin. The difference is that while moin moin is steamed, akara is deep-fried.
Vegetarian bean burger
Being a vegetarian does not mean you cannot have your burger cravings. Baked red kidney beans is a perfect substitute for your beef in the burger recipe.
Health benefits of beans
Beans are high in protein. It supplies two to four times more than you find in grains. It is also a rich source of fibre which helps clean up cholesterol from the intestines.
Chemicals in beans block formation of cancer cells. Beans are concentrated carriers of protease inhibitors. Enzymes in the legume counteract the activation of cancer-causing compounds in the colon.
Beans lowers blood pressure. It also prevents bowel problems.
Beans has a high level of isoflavones that helps prevent cancer and heart disease.
Beans and gas
Many however abstain from beans because of the side effect – gas and flatulence, because they are not completely digested in the colon.
