Beans are one of the main dishes on any Brazilian’s menu, and just like rice or pasta, it has its tricks.
According to nutritionists, Brazilian cuisine is one of the most nutritious in the world. This is basically due to the rice and beans that we have as the base of our daily nutritional pyramid. The first being rich in methionine and the second in lysine, two essential amino acids for our body. But for this dish to be not only nutritious, but also delicious, some steps must be followed. That’s why we at Área de Mulher brought the best recipes on how to make beans in the best way.
But first, we need to specify why exactly it is so important for our diet.
Benefits of beans
According to experts, beans are a source of vitamins B1, B2, B3 and B9. These contribute to the proper functioning of the nervous system and bone marrow. Legumes also contain proteins and minerals (potassium, iron, phosphorus, calcium, copper, zinc and magnesium) and lysine, an essential amino acid that contributes to the growth of children and adolescents, but which the body does not produce.
And yet, due to their low amount of calories (only 95 in a full shell) and combined with the feeling of satiety, beans are the right arm of those who want a fitness diet. In the stomach, its fibers form a gel and, therefore, remain longer, resulting in a longer time for the feeling of hunger to appear.
Recipe secrets
And so that your beans are impeccable, with a delicious broth and very well seasoned, we will hand deliver you the complete step by step.
1st step – Removing
- 2 cups of beans of your choice;
- 4 cups of water.
Therefore, place the beans in a sieve and wash under running water. Then transfer the grains to a bowl and cover with water. If any float, throw it away. Cover the bowl with a plate and leave to soak for 3 to 10 hours. Soaking reduces cooking time and eliminates substances that make it indigestible.
2nd step – Cooking
In the pressure cooker
- 6 cups (tea) of water
- 1 onion
- 3 cloves of garlic
- 2 tablespoons of olive oil
- 2 bay leaves
- 1 finger pepper (optional)
- salt and freshly ground black pepper to taste
Discard the soaking water. Transfer the grains to the pressure cooker, cover with water and add the bay leaves. Cover the pan and place over high heat. Therefore, when it starts to whistle, lower the heat and let it cook for another 10 minutes. Finally, turn off the heat and let all the steam escape before opening the pan. While the beans are cooking, peel and finely chop the onion and garlic cloves. Wash, dry well and keep the finger pepper whole.
Place a frying pan over low heat. However, when it heats up, drizzle with olive oil, add the onion and season with a pinch of salt. Saute for about 5 minutes, until it starts to brown, add the garlic and finger pepper, stir for another 1 minute to perfume. Add 2 ladles of cooked beans, with a little of the broth, mix and mash the beans with a spatula – this puree helps to thicken the broth.
Transfer the stew with the crushed grains to the pan with the cooked beans. Season with salt and pepper to taste, mix and cook over low heat, uncovered, for another 10 minutes or until the broth thickens – this time may vary according to the desired consistency, thinner or creamier. Meanwhile, stir occasionally to prevent it from sticking to the bottom of the pan. Turn off the heat and then serve.
In the common pan
The measurement is the same, and the seasoning too. Put everything in the pan and cover. The only difference is that it takes longer. However, just check and when the grains are soft, you can turn it off and move on to seasoning.
Freeze
The best option is to freeze the neutral beans, seasoned only with a bay leaf. So, when it comes to defrosting, you can do whatever you want, add whatever you want to the stew. The amount varies greatly from person to person, however, in general it is expected that each person consumes around two shells. Freezer bags or disposable lunch boxes are the most practical choices. The bags take up less space and you can even stack them in the freezer. Attention: if you are using glass jars, fill them no more than ¾ full, as the beans will expand when freezing.
Validity – 3 months.
To defrost
It is best to take it out of the freezer and put it in the fridge the day before, as this way the beans will slowly defrost. If you are sautéing it for dinner, remove it in the morning. But it is also possible to defrost it directly in the pan, but it takes a little longer.
Therefore, when ready to make it, prepare a nice stew and add the frozen beans to the pan. Therefore, it defrosts and soon finishes thickening. If necessary, add a little more water.
Did you like this article? Then you will also like: How to make steak, the perfect combination of rice and beans.
Sources: Panelinha, Recipesnestle, manualdohomemmoderno, conquersuavida.
Featured image: recipes.ig
