Beans, beans they make you ‘windy’, the more you eat the more you will windy pops! Even though I do love us eating beans during the week I do find our house to have strong winds passing through momentarily after these meals. In recent months, however I have found the windiness we all experience not to be too bad. I mean don’t get me wrong we are human so there is always a small amount of wind around us all. But I have started using dried beans in my dinners and this seems to have cleared up the gale force winds.
All beans contain a sugar called raffinose. Raffinose will cause gas to the body especially if they have been kept in a tin. Recent studies have shown that soaking beans for 10 – 12 hours or preferably overnight reduces the amount of raffinose. The key to less gas is to drain and rinse the beans after you have soaked them. Also they digest more easily if they have been soaked, drained and rinsed before they are cooked. I can honestly say since swapping to dried beans there is less wind in our house. I really hope the same is true you too.
What are your favourite bean recipes and I would love to know will you be swapping to dried? Let me know in the comments and please don’t forget to like and follow me.
Equipment
- Sieve
- Sharp knife
- Chopping board
- Grater
- Large saucepan and lid
- Colander
- Teaspoon
- Stirring spoon
Ingredients
- Dried Cannellini Beans x 200g or 2 400g tins
- Courgette x 1
- Red pepper x 1
- Tomatoes x 2 tins
- Vegetable or chicken stock x 250mls
- Quinoa x 300g
- Spring onions x 1 bunch
- Kale or spinach x 2 large handfuls
- Coriander x 1 handful
- Sumac x 1 tsp
- Ground ginger x 1 tsp
- Ground turmeric x 1 tsp
- Garlic granules x 2 tsps
Method
- If using dried beans, cook as per the packet instructions.
- Wash the quinoa through twice in a sieve and set aside.
- Chop up the coriander and set this aside.
- Remove the tops and the tails from the spring onions.
- Roughly slice the onions and set aside.
- Peel the courgette and then grate it on the coarse grater.
- Cut the top from the pepper and remove the core and the stalk.
- Slice and dice the pepper flesh.
- Put the saucepan on the hob and add oil to the base.
- When the pan is hot, add in the spring onions and fry until they become soft.
- Once the onions are soft, add in the courgettes and red pepper and fry these for a few minutes.
- Once all the ingredients start to soften, add in the sumac, ground ginger, ground turmeric and garlic granules to fry for another minute or so.
- Add in the quinoa and fry for another minute.
- Then pour over the tinned tomatoes vegetable or chicken stock.
- Pour enough stock to cover the quinoa and then about 2 centimetres above that.
- You may need more stock than I have suggested above, so add the 250mls then if you need more add it.
- Add in salt and pepper to your tastes.
- Turn the heat back up and bring all the ingredients to the boil.
- When the ingredients are at boiling point, turn the heat down and leave to simmer on a low heat.
- If there is a little bit of water in the saucepan with the quinoa, start to stir it until all the water disappears.
- If using tinned beans, drain through the colander and rinse under the tap.
- Once the water in the pan dissolves, add in the beans and the kale and chopped coriander.
- Then serve and enjoy.
Slightly Spicy Quinoa Risotto and Cannellini Beans was a sort of hit in our house. My husband Howard liked the spicy quinoa and my son Ted liked the beans. I did not like it, I loved it. For me the beans acted as a delicious meat substitute and the quinoa in the tomatoes was very tasty. The whole dish had a great flavour. It was also yummy the next day as a cold salad dish for me. Personally I wouldn’t freeze this dish but it is really good as a packed lunch the next day. However you decide to eat this dish, as always, please enjoy. Thank you xxx
Googies Kitchen Life 