Tag: beans

Cran You Dig It?

Cranberry beans are a confounding lot. Some of them fulfill their titled promise as gleaming crimson, magenta, and maroon-speckled ovoids, bearing a rough resemblance to the fruits of their namesake. Most, however, deviate from that path, appearing in spotty shades of tan, off-white, and even black.

As one may guess, with such a diverse family tree, this worldly bush bean is hard to sum up in a concise little bio. Better known to the Italians as borlotti beans and to Colombians as cargamanto beans, this American native is one worth knowing in any language.

The Un-cranny Origins of Cranberry Beans

Said to have originated in South and Central America, the earliest written records come from Spanish explorers in the 15th century, transporting their culinary discoveries to Europe. Gardeners can’t even agree if these Phaseolus vulgaris are bush beans, pole beans, both, or neither. Regardless, their most striking characteristic isn’t the actual edible bean, but the vibrantly streaked pink and red pods, only seen if you’re so fortunate to find them fresh. Start searching your local farmers markets from late summer through early fall for a real savory treat. Shelling them is a meditative joy, and their flavor is unmatched.

What Do Cranberry Beans Taste Like?

Dried cranberry beans, of course, are most common and available all year round. Frequently compared to (and sadly substituted with) pinto beans, it’s a grave disservice to sell them so far short. Though they’re both about the same size, shape, and (sometimes) color, pinto beans will puree themselves if you look at them too hard. Cranberry beans stand firm, without being mealy, bearing a toothsome yet creamy, meaty texture that makes it a popular addition to soups and stews. Their mildly nutty, almost chestnut-like flavor plays well with others, whether kept very lightly seasoned or paired with more potent players.

Traditional Dishes Around the World

Given their extensive history spanning many countries, cranberry beans are associated with a number of beloved traditional dishes.

  • Italy: Pasta e Fagioli & Minestrone
    In Italian kitchens, cranberry beans are often the star of pasta e fagioli, a rustic soup of beans and pasta, simmered with garlic, rosemary, and olive oil. They also frequently make an appearance in minestrone, adding body and protein to the vegetable-rich broth.
  • Portugal: Feijão à Portuguesa
    This traditional Portuguese dish features cranberry beans stewed with tomatoes, onions, garlic, and sometimes chouriço (smoked sausage). It’s served with rice or crusty bread.
  • Brazil: Feijão Tropeiro
    Though typically made with black beans, regional variations use cranberry beans sautéed with cassava flour, greens, and spices. It’s a dish born from the resourcefulness of traveling merchants and remains a comfort food classic.
  • United States: Three Sisters
    Native Americans passed on their wisdom of bringing together the essential combination of corn, beans, and squash. The cranberry bean helps fix nitrogen and add nutrients that replenish the soil, making it a beneficial addition for both the planet and the planters.

In today’s global kitchen, the sky’s the limit. They’re fantastic tossed into salads, blended into veggie burgers, made into meatless loaves and balls, and pureed as creamy bean dip.

How To Cook Cranberry Beans

Like any larger legume, cranberry beans can benefit from an overnight soak. They’ll cook faster when they hit the heat and be more digestible in the long run. Drain the soaking water and cook in six to eight times as much fresh water by volume.

  • Stove top: Over medium heat, bring to a boil. Reduce to a simmer and cover. Cook for about 1 hour, adding more water if too much evaporates; they should always remain submerged.
  • Pressure cooker: Cook on high pressure for 20 minutes, then allow for a natural release.
  • Slow cooker: Add enough water to cover the beans by at least an inch, cover, and cook on low for 10 – 12 hours.

Drain well and enjoy hot, or let cool and store in an airtight container in the fridge for up to 10 days.

Fresh cranberry beans are a whole different ball park. Once shelled, they only need to be simmered with enough water to barely cover for about 10 minutes. Then, you can sauté them with garlic, toss them into salads, and so much more.

Nutrition in Every Nook and Cranny

Beans are the undisputed nutritional champions of the world, bearing volumes of affordable plant protein and fiber in every serving. Cranberry beans are no different, with the added benefit of being notably high in B-vitamins, folate, zinc, manganese copper, calcium, and potassium. Especially high in antioxidants thanks to their trademark coloring, they’re a smart choice for overall health and well being.

When all is said and done, cranberry beans have nothing to do with their fruity namesake. They don’t look like cranberries. They don’t taste like cranberries. They don’t bounce or float like cranberries. The only explanation for their name is that some person with some misappropriated authority had a far more imaginative interpretation of the legume than warranted. The only parallel that can be drawn is that they’re sort of, sometimes, vaguely, red.

Thankfully, none of that matters once you’ve tasted them. Whatever the name, these heirloom beans are at the top of their class. Names may mislead, colors may fade, but such singular texture and unmistakable flavor endures through generations for a reason.

Hannah (BitterSweet)4 Comments

Sweet Beans: All About Adzuki

Drawn in by the scent of sweet pancakes sizzling between two iron plates, much like the nostalgic aroma of waffle cones in the ice cream parlors of my youth, I had no idea that this would be my first encounter with adzuki beans. I was in Japan for the first time, bearing more sweet teeth than a shark, and all I knew was that this captivating treat needed to be mine. Emerging from the hot press shaped like a rotund fish, everything about this indescribable flavor was a mystery. It wasn’t until long afterward that I discovered the leguminous truth. Given my impossibly picky nature at that time, it’s probably for the best.

Adzuki beans, often referred to as sweet red beans, aren’t called that for nothing. Though they’re traditionally boiled in a sugar syrup to enhance that aspect, wagashi (Japanese sweets) would be nothing without them. As one of the most ancient of legumes, they’ve played a crucial role in the development of society itself. We’re just so lucky that at this point in history, we can simply indulge in both the sweet and savory results.

A Bean With a Dream: A Brief History of Adzuki

The earliest ancestors of adzuki beans may have originated some 50,000 years ago in the foothills of the Himalayas, though they certainly didn’t look like the legume we know and love today. Domesticated adzuki beans can trace their lineage back over 10,000 years, first cultivated in Japan, eventually taking root across all of East Asia. They were one of the first crops subjected to selective breeding, long before the term GMO was bandied about, naturally favoring longer pods with fewer seeds and more consistent coloring.

Aside from their obvious culinary prowess as a foundational ingredient in macrobiotic cookery and modern pantries, they were revered as having magical powers. In both Korean and Japanese folklore, adzuki beans were believed to ward off evil spirits. Their vibrant red color symbolized protection and vitality. For centuries, they’ve been used not only in celebratory sweets like mochi, yokan, and dorayaki (more on that later), but also in temple offerings and new year dishes. Most notably, sekihan, a sticky rice steamed with adzuki, is a traditional harbinger of good luck.

Their name tells a story of accuracy, if not creativity. “Adzuki” comes from a Romanized spelling of the Japanese “azuki” (小豆), which roughly translates to “small bean.” In Chinese, they’re known as “hong dou” (红豆), AKA “red bean” Then, in Vietnamese, they’re called “đậu đỏ;” you guessed it, “red bean.”

What Do Adzuki Beans Taste Like?

Imagine the nutty, creamy softness of chestnuts, the mild sweetness of cooked oats, and the subtly tannic depth of black tea. Adzuki beans have a gentle, earthy flavor, with a surprising natural sweetness that lends itself to desserts. In fact, it wasn’t until my late teens that I even considered using them in any savory preparations.

Texturally, they’re supple but structured. They hold their shape, when a whole bean is desired, while just as easily blending into a silky-smooth puree. You can often find red bean paste (anko) canned with added sugar, which is either completely smooth or left slightly chunky, for making traditional sweets.

Anko

Nutrition For Days

Don’t let their diminutive size fool you; adzuki beans are compact nutritional powerhouses. Exceptionally high in protein and fiber, they’re low fat and high complex carbs, ideal for sustained energy. They’re rich in magnesium, potassium, iron, and zinc, along with proanthocyanidins, which are the same antioxidants found in red wine and berries. Because they’re smaller and less starchy than other beans, many find adzuki easier to digest.

In traditional Chinese medicine, they’re even used as a tonic for the kidneys and bladder, believed to balance yin energy and support circulation.

Macrobiotic principles, which draw from Buddhist philosophy and traditional Eastern medicine, consider adzuki beans to be uniquely balanced. Gentle, grounding, and nourishing, they’re considered the most warming of all beans, and thus, ideal for healing and gaining strength.

Unlike other beans, which can be heavy, gassy, or overly yin (cold and expansive), adzuki are seen as the most energetically balanced legume.

Zenzai

How to Cook Adzuki Beans

Though rarely sold in cans as whole, unsweetened beans, dry adzuki beans are remarkably cooperative. They’re one of the only beans that don’t require pre-soaking no matter the cooking method.

Always start by picking through to remove any stones or shriveled beans. Rinse and drain thoroughly. Use 1 part beans to 4 parts water, and save the salt until after they’re cooked. Macrobiotic cookery suggests adding kombu to the pot, much as you would bay leaves, to improve digestibility, add umami, and minerals like iodine, calcium, and magnesium.

  • Stove Top Method: In a large pot over medium heat, bring to a boil, reduce to low, and simmer uncovered for 40 – 60 minutes.
  • Pressure Cooker: Seal and cook over high pressure for 20 minutes. Allow for a natural release.

They’re done when soft but not split. Drain well and salt to taste.

  • Adzuki beans are also a wonderful candidate for sprouting! Soak for 8 – 12 hours, rinse twice daily, and in 3–4 days, you’ll have crisp, fresh sprouts with a sweet crunch, perfect for grain bowls, wraps, or salads.

IMG_1693 どら焼き dorayaki (wiggle 3D, look at the original size)

How to Use Adzuki Beans

Adzuki beans walk seamlessly between all worlds. Sweet, savory, rustic, refined; there’s a place for them at every table. Given how deeply rooted they are in many time-honored foodways, it’s difficult to compile every possible serving suggestion, or even hone it down to the best hits.

That said, I feel its my duty to at least try.

Japanese Dishes

  • Daifuku (Mochi): Perhaps the most iconic of all, these chewy pounded rice cakes are filled with sweetened adzuki paste (anko.)
  • Dorayaki: Two fluffy pancakes sandwich anko filling in the middle.
  • Yokan: Elegant, sliceable jellied anko made with agar. Firm, refined, and best served chilled with green tea.
  • Zenzai / Oshiruko: Warm red bean soup with mochi dumplings (dango). Soft, sweet, and soul-soothing on cold days.
  • Anmitsu / Mitsumame: Colorful agar cubes, fruits, and anko drizzled with kuromitsu (black sugar syrup), sometimes topped with ice cream for a summertime treat.
  • Taiyaki: Fish-shaped cakes filled with anko. Perfect for a portable treat, they’re closely associated with festivals and street fairs.

  • Manju: Dense steamed or baked buns filled with anko. They can simply be round or shaped like animals, such as birds, leaves, rabbits, and even Totoro!
  • Sekihan: Sticky glutinous rice steamed with adzuki beans, lightly salted. A celebratory dish for birthdays, weddings, and milestones, it symbolizes happiness and good fortune.
  • Amanatto: Candied beans that are lightly dried and coated in sugar, meant for snacking.

Chinese Dishes

  • Hong Dou Tang (紅豆湯): A classic dessert soup made with adzuki beans, often simmered with dried tangerine peel, lotus seeds, or barley. Served warm in the winter or chilled in the summer, it’s comforting, cleansing, and deeply nostalgic.
  • Red Bean Baozi (豆沙包): Soft, pillowy steamed buns filled with sweetened red bean paste. Commonly eaten for breakfast or dim sum, these are pure comfort food—lightly sweet, tender, and portable.
  • Mooncakes: In Mid-Autumn Festival, mooncakes come in many flavors. Sweet red bean paste is a common option, sometimes enriched with lotus seeds or jujubes for added complexity.
  • Red Bean Rice Cake (年糕): Similar to baked mochi, these glutinous rice cakes are studded with whole red beans and are a popular New Year treat, symbolizing luck and prosperity.
  • Red Bean Tangyuan: Chewy glutinous rice dumplings filled with sweet bean paste, served in a clear ginger syrup. Eaten during the Lantern Festival, these symbolize reunion and warmth.

[VIDEO] CÁCH LÀM CHÈ BA MÀU (CHÈ THẬP CẨM) – THREE-COLOR DESSERT

Vietnamese Dishes

  • Chè Đậu Đỏ / Chè Đậu Đen: Adzuki beans simmered with coconut milk and sugar, often served over crushed ice in the summer or warm with sticky rice in the winter.
  • Bánh Rán / Bánh Cam: Crisp, golden sesame-coated rice balls that have been deep-fried, sometimes smothered in a sticky sugar syrup, and filled with smooth red bean paste. Slightly chewy, deeply satisfying, and often found at street stalls.
  • Chè Ba Màu: Often described as “three layer pudding,” these colorful parfaits stack up adzuki bean and mung bean pastes, pandan jelly, and sweet coconut sauce. They’re served icy cold and are extremely popular when it’s hot out.

Modern & Fusion Dishes

  • Red Bean Ice Cream: Popular across Asia and beyond, adzuki bean ice cream has a creamy base with soft bean bits—earthy, sweet, and beautifully unexpected.
  • Adzuki Bean Mousse: Both elegant and earthy, adzuki bean mousse blends the creamy richness of a classic chocolate or vanilla mousse with the subtle sweetness and grounded depth of adzuki beans. It can be the main attraction, or part of a more complex dessert.
  • Smoothies & Lattes: Cooked adzuki beans can instantly pump up the protein and satiating factor for blended drinks.
  • Adzuki Brownies: Forget black bean brownies. Mashed adzuki beans mix seamlessly into batters, adding a nutty depth that plays surprisingly well with chocolate, while creating an uncanny fudge-like texture.
  • Meatless Burgers: Swap in adzuki for any of your favorite bean-based burger patties.
  • Wontons or Dumplings: Especially well-suited as filling for gyoza, AKA pot stickers, whole, mashed, or chopped beans are right at home wrapped up in dumpling skin.
  • Adzuki Hummus and Bean Dip: Anything chickpeas can do, adzuki can, too. It’s especially fun to play with the flavor palate to lean into its Asian origin by incorporating sesame oil, tamari, or a hint of ginger.
  • Spread on Toast: Anko makes a nutritious and tasty substitute for sugary fruit jams. For that matter, it’s just as satisfying in peanut butter sandwiches, or spread on bananas for a quick snack.
  • Soups, Stews, Curry, and Chili: Since adzuki beans hold up so well under pressure, they’re ideal for any simmered savory dish where you want your beans to stay intact.

Adzuki Beans: Past, Present, and Forever

It’s easy to overlook something as small and quiet as an adzuki bean. They’ve been around for thousands of years, unbothered by passing trends. They’ve touched countless lives, found themselves boiled, mashed, candied, fermented, steamed, and simmered, showing up in ceremonial meals and weekday soups. They’ve crossed borders and cultures, changed shape and form, and still managed to stay distinctive, true to form.

In a world where ingredients are constantly being rebranded and revitalized, adzuki beans are steady. They adapt, but they don’t ask for attention. When you cook with them, you’re not just following a recipe. You’re continuing something that began long before you, and will likely continue long after. Everyone should be so fortunate to have adzuki beans in their pantry.

Hannah (BitterSweet)5 Comments

Hu-Mung-Ous Claims

Beans are the new eggs, and in the case of mung beans, I mean that literally. They’ve had the market cornered as a vital source of protein for millennia, but only now that they’re blended and bottled as a liquid egg substitute have they skyrocketed in popularity across the US. Thanks to their ability to create silky curds or fluffy omelets, these tiny legumes have become a big deal.

Aside from their headlining credit on JUST egg‘s list of ingredients though, widespread awareness seems to dwindle. Make no mistake, mung beans aren’t just JUST egg; they aren’t just a pantry staple either. Whole, split, or sprouted, mung beans bring a whole lot to the table.

Mung Beans Through the Ages

Cultivated and consumed for multiple millennia, mung beans (Vigna radiata) are believed to have originated on the Indian subcontinent, where evidence shows they have grown for well over 4,000 years. As such, mung beans were particularly prized in Southeast Asia, China, and India, where they thrived in climates otherwise inhospitable to most agriculture. Their resilience to heat and drought made them an essential crop in regions affected by monsoons and dry spells, contributing significantly to local food security.

Over time, mung beans became deeply embedded in culinary and medicinal traditions across Asia. Their ability to be sprouted, ground into flour, or eaten whole added to their versatility and made them a dietary staple across diverse cultures.

Nutrition For Days

Nutritionally rich in every form, their health benefits do vary slightly depending on how they’re processed and prepared. Whole mung beans, with their green husks intact, naturally offer the most fiber and highest levels of folate, magnesium, potassium, iron, and B vitamins. Split mung beans, commonly known as moong dal, are hulled and halved versions, which reduces the fiber content to around 8 grams per 100 grams but makes the beans significantly easier to digest and quicker to cook. Both boast impressive amounts of protein, to the tune of 23 – 24 grams per 100 grams of dry beans.

Mung bean sprouts are in a whole different category, with much less protein due to their higher water content and lower overall density. Sprouting enhances the beans’ vitamin content, particularly vitamin C, and boosts folate and vitamin K levels. Sprouting also activates enzymes that reduce anti-nutrients like phytic acid and lectins, improving the bio-availability of minerals and aiding digestion.

Cooking Tips and Tricks

Dried mung beans, whether whole or split, are easy to prepare and cook quickly compared to many other legumes. They don’t need to be soaked, though some recipes still take this step to either speed through the cooking time, or because they’ll be ground into a batter as is, without being heated first.

  • For straight-forward stove top prep, it’s as easy as combining one 1 part whole or split mung beans with 3 parts water in a medium saucepan. Bring to a boil, then reduce to a gentle simmer. Whole mung beans usually take around 35 – 45 minutes to reach that just-tender texture; split are far speedier, softening in just 20 – 30 minutes. Don’t forget to skim off any foam, and drain well.
  • In a pressure cooker, the whole process is faster than ordering takeout. Whole mung beans take about 10 – 12 minutes at high pressure, while split need just 6 – 8 minutes, followed by a natural release, and they’ll be ready to melt into whatever comforting concoction you have in mind.

Spice them up with garlic, ginger, turmeric, and beyond, but save anything acidic, like tomatoes or lime juice, for the end. Acid can make them a bit stubborn when it comes to softening. For the same reason, resist the urge to salt before cooking. Once cooked, they store beautifully in the fridge for up to five days or in the freezer for months, at least in theory. Hopefully you’ll go through them before finding out the limits of that approach.

Bean sprouts can be eaten raw, blanched, boiled, or steamed. In most cases, you’re best off grabbing a bundle from the store ready to go, but if you’re more patient, you can sprout your own at home from whole mung beans.

  • Soak them overnight, then drain and rinse twice daily in a glass jar covered with a breathable cloth. Keep the jar in a cool, dark spot, and within 3 to 5 days, you’ll have crisp, juicy sprouts ready to toss into salads, stir-fries, or spring rolls. Once sprouted to your liking, store them in the fridge and use within a few days for peak freshness.

Sweet, Savory, Spicy, Salty, Sour, and All Things In Between

Mung beans may be small, but they wear many hats in kitchens around the world, spanning comfort foods, protein boosters, and even desserts.

Whole mung beans have a more earthy flavor and hold together better than split. That means that when gently cooked, they can be chilled and tossed into salads, or simmered harder to make hearty soups. In Indian cuisine, they shine in sabut moong dal; a simple, spiced stew that simmers slowly until the beans are tender and flavorful. In Filipino munggo guisado, they’re sautéed with garlic, tomatoes, and sometimes bitter greens for a nourishing one-pot meal. Che ba mau is a popular three-color dessert in Vietnam that often includes mung bean in the form of candied bean paste as one of its key components, alongside coconut milk and agar jelly. You can also toss them into grain bowls, use them as a filling for wraps, or mash them into savory veggie patties or fritters.

Split mung beans are the go-to for creamy, comforting dishes that cook in a flash. Think dal tadka, where the cooked lentils are finished with a sizzling tempering of spices, or khichdi, the ultimate Indian comfort food made with rice, moong dal, and gentle seasonings, perfect for rainy days, sick days, or any day when you need a little edible TLC. They’re also used in savory pancakes like South Indian pesarattu, or in Burmese mohinga, a lemongrass-scented noodle soup thickened with ground mung. Bearing an uncanny resemblance to conventional chicken eggs when blended with water and scrambled, these are the key to everyone’s beloved liquid egg replacer.

Mung bean sprouts, on the other hand, are all about lightness and crunch. In Korean cuisine, they’re tossed with sesame oil and garlic to make sukju namul, a crisp, cooling side dish. In Vietnam, they’re essential to pho, adding that snap of freshness on top of a steaming bowl of noodles. You’ll also find them stir-fried with tofu in Chinese dishes, stuffed into rice paper rolls, or piled high in Thai salads. They’re great even in the most pedestrian dishes, like regular old sandwiches or grain bowls, adding a bright, juicy crunch.

Mung bean starch, as a little bonus, is used to make clear, jelly-like noodles. Known as liangfeng, occasionally it’s called “green bean jello,” in a case of poor translation. The starch is harder to find in the US, but abundantly available in most Asian markets. In smaller doses, it can be used to thicken sauces, similar to the effects of cornstarch and potato starch.

Beans and Beyond

It’s tempting to define mung beans by their most buzz-worthy uses as plant-based substitutes, but their value goes far beyond bottles and branding. Long before they found their way into liquid egg replacers, mung beans were nourishing entire cultures, quietly anchoring meals with substance, versatility, and ease. They’re not just a clever alternative, but a complete ingredient in their own right. Whether whole, split, or sprouted, mung beans meet you where you are, ready to adapt to whatever the moment (and your appetite) calls for.

Hannah (BitterSweet)9 Comments

Your Life or Your Lupins

Soybeans get all the fame and glory as the premiere meatless protein, but what if I told you there was another bean that could steal the spotlight with ease? Lupini beans are the dark horse rivals, vying for legume supremacy, almost doubling the protein content of whole soybeans. Think that soy foods are unique, chalking up tofu, soymilk, tempeh, and more as a clear soybean success story? Just wait until you see what the humble lupin can do.

The Lupin Spin

First, the confusion of naming needs to be addressed. “Lupini” is the Italian plural form referring to the seeds of the lupin plant. Lupine and lupin are both common names for the same flowering plant genus, Lupinus. The genus is part of the legume family, which also includes peanuts. There are over 200 species of lupine, though not all are edible. Some, like the beloved Texas bluebonnet, are actually poisonous. Don’t go digging up your garden in search of a feast, and on that note, be careful to keep them away from curious pets, who are more susceptible to the measured dose of poison in an unsuspecting seed.

Lupini Through History

Lupini beans are just starting to get their big break, but they’ve been around as a reliable food source since roughly 3000 BCE. Hailing from the Mediterranean and the Near East, evidence shows that the ancient the Egyptians and Romans knew the value of a good lupin when they saw it. During the Middle Ages, lupins were grown in Europe not only as a food source but also as a nitrogen-fixing crop to improve soil quality. They were commonly planted as part of crop rotations to enhance soil fertility. In the modern era, lupins have been gaining attention as a sustainable, high-protein legume now that the sweet lupin has been selectively bred for better taste and ease of consumption. Early lupins were often relegated to animal feed given their bitter nature, which also explains their slow start on the mainstream market.

The Cooking Conundrum

The biggest barrier to entry, aside from sourcing the beans to begin with, is cooking them. Even the newer “sweet” strain requires a concerted effort when it comes to cooking, in an attempt to remove more of the bitter alkaloids and break down almost impenetrably tough skins. This is also why you’ll often find them pickled, not dry or canned. Pickled lupini beans are ready to eat and infused with salty, savory flavor. The most popular brand in health food stores packages theirs in pouches; old school labels sell glass jars, found in the import section in specialty or gourmet stores.

Although you can of course buy dried lupini beans, I don’t recommend it. To beat them into submission, or some version of edibility, you would need to:

  1. Cover with cold water and soak for 24 hours.
  2. Drain, add fresh water, and simmer for 2 hours.
  3. Cool completely, drain, and add more cold water.
  4. Soak overnight. Drain and replace the water.
  5. Boil for 45 minutes – 1 hour. Drain and replace the water.
  6. Soak overnight. Drain and replace the water.
  7. Boil for 45 minutes – 1 hour. Drain and replace the water.
  8. Soak overnight. Drain and replace the water.
  9. Taste for doneness. If still bitter or gritty, repeat the boiling process.
  10. Add salt and store submerged in water, like pickles.

If you’re willing to sacrifice roughly a week of your life to this process, be my guest. You’re far more patient than me.

What Do Lupini Beans Taste Like?

I thought you’d never ask! Sweet lupins are poised to be the new edamame; large and flat as fava beans or gigante beans, yellowish tan in color, and encased in a substantial but edible skin, you can peel them or eat them as is. Mild in flavor and firm in texture, they’re an ideal bar snack served either hot or cold, and especially with a salty finish. Aside from eating them out of hand, they’re excellent tossed in salads and simmered in soups, since they won’t fall apart for anything.

Beyond The Whole Bean

Consider lupini beans for further applications beyond immediate eating gratification, and that’s where things get interesting.

  • Lupin flour holds incredible promise as a gluten-free, keto, high-protein staple, capable of creating highly nutritious pastas, cakes, cookies, breads, and more. Blended with water and seasonings, it could become a liquid egg substitute, too.
  • Lupin “rice” is an alternative to the conventional whole grain, made more like an orzo pasta for quick cooking applications.
  • Ground lupin or lupin flakes are a coarser take on flour, approximating the texture of grits or savory oatmeal when cooked.
  • Lupin milk, though rare in US markets, is taking off primarily in Europe, noted for its excellent frothing abilities in lattes, thanks to its naturally high protein content.
  • Lupin cheese is every bit as varied and versatile as the average nut cheese, ranging in texture and flavor from creamy ricotta to sliceable, buttery Havarti.
  • Lupin tempeh isn’t a stretch of the imitation, as any bean can be tempeh-fied.
  • Lupin tofu is similarly successful as a soy-free alternative, more aligned with Burmese “chickpea tofu” in preparation rather than the traditional coagulated soymilk approach.

Where Do You Get Your Protein

Okay, let’s get the protein talk out of the way. One cup of cooked lupini beans does in fact have 26 – 30 grams of complete protein, including all 9 essential amino acids. Incredibly high in fiber, they’re the only bean that has 0 grams net carbs per serving. Additionally, they’re a good source of manganese, copper, magnesium, phosphorus, potassium, zinc, folate, and vitamin A.

However, there is one big nutritional red flag about lupini beans that I briefly mentioned earlier. Being part of the peanut family, those with severe peanut allergies may have similar sensitivities when exposed to lupins of any variety. If that’s the case, avoid lupins and any lupin products to be safe.

From Unknown to Unforgettable

Lupini beans have lost their harsh edge and are ready for their closeup. To get the most bang for your bean buck with a protein-packed legume, look no further. They’re versatile enough to transform from a quick fix snack to your new secret ingredient in all things baked and cooked. I think they’re the next big thing in bean technology, personally, and I’m here for it.

Hannah (BitterSweet)7 Comments

Me Oh, My Oh, Mayocoba

How can one consider beans as “food for the poor” when they’re rich in so many ways? Rich in history, rich in flavor, rich in nutrition; the only thing that cheapens them is this pervasive stigma. The only reason why Mayocoba beans haven’t blown up as the next big food trend is there’s no marketing budget for beans. Just as well, I say, because they’re more than just a flash in the pan, but an enduring staple that will long outlive TikTok and likely social media itself. They’ve already survived well over 4,000 years of tumultuous climates, both physical and political, and they’re just getting started.

A Brief History of an Ancient Bean

Indigenous to Latin America, Mayocoba beans feature prominently in Mexican and Peruvian culture. Depending on who you ask, they may also go by the names of canary (Canario) beans, yellow beans, or Peruvian (Peruano or Frijol de Peru) beans. Though strongly linked to Peruvian foodways as a reliable source of sustenance for inhabitants of the Andes, where agriculture struggles to thrive and crop yields are relatively poor, the word “Mayocoba” comes from small town in Mexico. The two countries seem to share the legumes, and their heritage, abundantly.

Patently Incorrect

Though this is a bean untroubled by passing fads, it’s not immune to controversy. In 2005, one Larry Proctor of Pod-ners L.L.C. attempted to patent the time-honored Mayocoba, claiming that the bean he called “Enola,” after his wife’s middle name, was a wholly unique specimen. Unsurprisingly and rightly so, this sparked outrage in both the agricultural and cultural communities. Critics argued that the bean, like many other heirloom crops, had long been part of indigenous and local food systems for millennia, and should never be subjected to patenting by any one entity. The idea that a traditional, widely cultivated crop could be claimed by a corporation highlighted an ongoing issue with intellectual property laws and their impact on indigenous farming communities. Fortunately, the patent application was eventually withdrawn, but the controversy raised important questions about who truly owns our food history and who gets to profit from it.

Appearance and Tasting Notes

Ranging from pale yellow to off-white, they’re not nearly as vibrant as the bird of their namesake, but shine on the plate all the same. That flaxen hue recedes further when cooked, resulting in a pot of mostly beige beans. Don’t judge a bean by its color though; these unassuming kernels are remarkably buttery and almost sweet, though fairly mild to absorb any seasonings you can throw at them. Their texture is what really makes them special: thin-skinned yet still robust enough to hold their own, Mayocoba beans are soft and creamy all the way through. You won’t get a hint of grit or graininess whether they’re kept whole or pureed.

Nutritional Prowess

Big shocker here: Mayocoba beans are healthy! Yes, just like every other legume, they’re an excellent source of complete plant protein, to the tune of 7 – 8 grams per 1/2 cup (cooked) serving. They have a similarly impressive amount of fiber, but more noteworthy is they have fewer of the gas-causing sugars that make beans difficult for some people to digest. You’ll find no such discomfort with these trusty beans. Iron, potassium, magnesium, zinc, and folate are key nutrients found in abundance, essential as part of a balanced diet.

How To Cook Mayocoba Beans

I’ve heard tales of canned Mayocoba beans but have never seen them in real life. Dried is definitely the way to go, since they’re most affordable and keep almost indefinitely. As with all beans, it’s best to check for stones or other less tasty inclusions before giving them a good rinse. From there, you have many different methods to make a hill of means.

  • Pressure Cooker: Add at least 3 times as much water to beans, seal the lid, and cook on high pressure for about 25 minutes, then let the pressure release naturally.
  • Stove Top: Cover the beans with at least 2 inches of water in a large pot and simmer for 1 1/2 – 2 hours, occasionally checking the water level and adding more as needed.
  • Slow Cooker: Use 4 – 6 times as much water as beans. Cook on low for 6 – 8 hours or high for 3 – 4 hours, adding more liquid if needed, until tender.

Culinary Creations

Mayocoba beans are now my automatic swap-in whenever I see a recipe for pinto beans. Maybe this is unfair to the hardworking pinto, but they can’t match the velvety texture of a golden canary bean. Others suggest that they’re excellent substitutes for cannellini and great northern beans. If you want more specific ideas for featuring the Mayocoba in all its glory, consider the following traditional dishes:

  • Refried beans, which needn’t even be fried once, really highlight the Mayocoba’s velvety texture. Similarly, consider trying Mayocoba hummus for a next-level bean dip.
  • Tacu-tacu, a patty made from seasoned mashed beans and rice that’s pan-fried until crispy, is an excellent way to use leftovers.
  • Sopa de Frijoles, aka bean soup, will never let you down. There are no hard and fast rules here; make yours a stew or chili, brothy or blended, basic or bounteous. These beans can do it all.
  • Ceviche de Frijoles, replacing fish with beans, makes a breezy salsa sound like a luxury. You could even serve it on a bed of greens and call it a salad, be it an entree or a side.

From Farm to Fortune

I’d like to propose that beans become the new status symbol. Do you cook your beans from dried? Do you seek out new and exciting beans, beyond the realm of the pinto, the kidney, and the black bean? It’s the inclusive club that everyone should join, with an entree fee that even bean counters can justify. Grab a bag of Mayocoba beans and you’re already in. Get cooking and share the wealth!

Hannah (BitterSweet)13 Comments

They Might Be Gigantes

Dwarfing all their other bean brethren, gigante beans fulfill the promise of such a big name, measuring up as the largest common legume in grocery stores today. Roughly one inch or longer, just a single bean could fill your spoon. Look beyond their impressive size to discover a creamy texture and mild, almost buttery flavor that looms even larger on the plate. If you’re not cooking with these oversized Fabaceae, you’re missing out, big time.

Greeking Out

“Gigante” is simply the Greek word for “giant.” Elsewhere in the world, the same legume goes by many different names, leading to a fair amount of confusion in the current global cooking community. Jumbo lima beans, butter beans, broad beans, fagioli giganti, corona beans, and giant white beans are all the very same thing. Exact sizes and shapes do vary based on region, as you would expect to see with any plant adapted to its unique growing environment. At the end of the day, they’re all Phaseolus coccineus, AKA runner beans.

Bigger Is Better

These larger beans have the advantage of having thinner skins and a more expansive interior, making them creamier and more luxurious on the tongue, without excessive starchiness. That robust yet plush, substantial though soft texture is unparalleled, creating a more satisfying eating experience than most smaller beans. Their mild, subtly sweet taste melds seamlessly with any sort of seasoning, be it delicate or bold. For any naysayers that think meat is mandatory to make a meal, just try serving a plant-based dish of gigante beans; the complaints will dwindle to nothing.

Buy Now

Though once difficult to find in American grocery stores, the influence of Big Bean is spreading. Many mainstream supermarkets now carry them dried, sometimes canned, and very rarely even frozen. Despite the convenience of canned beans, I personally prefer cooking mine from dried, since they have a more toothsome texture, and of course, you get a much bigger bang for your buck.

Let Them Cook

Despite looking quite formidable, the gigante bean is really a big softie. It doesn’t take much time or effort to cook dried beans into velvety morsels, ready to eat. Though some people recommend soaking them, I don’t even bother. My favorite approach is to pressure cook them for 20 to 25 minutes, allow for a natural release, and drain thoroughly. That’s it! If cooking on the stove top, it may take anywhere from 1 to 3 hours without soaking. Whatever you do, hold off on the salt until it’s done cooking, or else they may never soften properly.

Go Big; Go Beans

Whether you’re baking, boiling, or stewing, gigante beans can fit right in with all your favorite bean-based dishes. Enjoy their creamy texture and mild flavor in everything from stews to salads! Top suggestions for getting started include:

  • Gigantes Plaki: The Greek dish that arguable popularized the oversized legume, it’s almost synonymous with the bean itself. Baked in tomato sauce with fresh herbs and plenty of olive oil, it can be served warm or at room temperature, as part of a meze or main dish.
  • Corona Bean Soup: Otherwise known as Tuscan bean soup, this cozy, brothy little number is infused with Mediterranean herbs and spices, vegetables like carrots, celery, and leeks, and sometimes pasta, like a minestrone. It’s a warming soup perfect for chilly evenings.
  • Gigante Bean Salad: After cooking, the beans can be tossed into a fresh salad with ingredients like cherry tomatoes, cucumbers, red onions, olives, and vegan feta. Alternately, I’ve taken to adding them into potato salad dressed with light vinaigrette, which adds to the creamy texture of the spuds while enhancing the protein content.
  • White Bean Dip: Some call it hummus if you must, but it’s really something else. Buttery smooth without the need for tons of added oil, all you really need is some garlic, lemon juice and perhaps a dash of smoked paprika blitzed together in the food processor, you’ve got a real party-starting appetizer.
  • Pasta e Fagioli: Straddling the line between soup and stew, any bean will do for this classic comfort food, but gigante beans make it much more special than your average one-pot meal.
  • Cassoulet: The low, slow cooking of this French casserole lends itself to the robust, resilient nature of gigante beans beautifully. Though traditionally meat-centric, it’s easy to find vegan alternatives.

Gentle Giants

With their size alone, gigante beans make a statement, but it’s their rich, velvety texture and subtle, nutty flavor that truly steal the show. Whether nestled in a stew, piled high in a salad, or baked into a hearty casserole, these beans are more than just a pretty face on the plate—they’re the unsung heroes of the legume world. If you haven’t yet embraced their massive potential, it’s time to give them a starring role in your next meal.

Hannah (BitterSweet)14 Comments