But they’re magic beans!” protested Jack in that well-loved childhood fairy tale. “Nonsense,” said his mother, and she threw the legumes out the window.
But Jack was somewhat right. While we know now that the likelihood of beans growing into giant beanstalks is nil, various scientific data have shown that beans proffer some form of health “magic.”
Because they are good sources of soluble fiber, beans can help lower cholesterol, and prevent hypertension and heart disease. Legumes also contain the highest percentages of resistant starch (or starch that is difficult to digest), thus limiting rapid rises of insulin and glucose. As foods with a low glycemic index, they are especially beneficial for diabetics who are advised against foods that cause sharp spikes in blood glucose levels. Moreover, compounds in beans such as isoflavones have been shown to protect against breast and prostate cancer, relieve
menopausal symptoms, and help prevent the incidence of heart disease and osteoporosis.
Beans can also help dieters shed excess pounds. Vegetarians love them as a good source of protein, and mountain climbers or long-distance hikers who lug their own food supply like it that beans are lightweight, easy to cook and nutritious. In addition, certain cultures believe that some legumes enhance luck. The Jewish people, in particular, have a tradition of eating black-eyed peas for good luck during Rosh Hashanah or the Jewish New Year. For Filipinos, a favorite, everyday dish is ginataang monggo (mung bean) — inexpensive, delicious and nutritious.
The good thing about it all is that there are no bounds to the versatility of legumes. This is what well-respected chef Jill Sandique demonstrated at a recent activity called Beantastic ReciPeas sponsored by the US Dry Bean Council (DBC) and USA Dry Pea and Lentil Council.
“US dry peas, lentils and chickpeas are protein-rich and packed with fiber. They also contain antioxidants and high amounts of folate,” affirmed chef Jill. “(But) people tend to ignore them because few are aware of their nutritional value. They also have limited ideas about using peas and beans as main dishes.”
To show that there are endless possibilities for legumes, the chef proceeded to whip up a complete meal of lentil soup with pork cracklings accompanied by US yellow pea and cornmeal buns. Even dessert had legumes in it! Chocolate and chickpea cake was delicious proof that that with creativity and clever cooking, kitchen magic with beans knows no bounds.
Chef Jill Sandique’s Us Chocolate And Chickpea Cake
Ingredients:
6 tbsps. unsalted butter
90 grams bittersweet chocolate
5 large egg yolks
3 tbsps. sugar
3/4 cup water
1 to 2 tsps. instant coffee
1/4 cup coffee liqueur
300 g. cooked US chickpeas, peeled and mashed
2 tbsps. sifted all-purpose flour
5 large egg whites
pinch of salt
3 tbsps.confectioners’ sugar, for dusting
Procedure:
1. Brush a 9- or 10-inch spring-form or removable-bottom pan with butter. Dust with flour or breadcrumbs. Set aside.
2. Preheat oven to 350°F.
3. Put together butter and chocolate in a bowl. Place bowl over simmering water. Allow butter and chocolate to melt gently. Remove from heat. Cool slightly.
4. Add the egg yolks and sugar. Meanwhile, dissolve coffee in water. Add to melted chocolate mixture together with coffee liqueur. Add mashed chickpeas and flour.
5. In another bowl, beat egg whites with salt until frothy. Gradually add the sugar. Beat until stiff. Fold into chocolate batter. Pour into prepared pan. Bake for 55 to 60 minutes, or until done.
6. Remove from oven. Cool on cake rack. Dust with confectioners’ sugar.
7. Serve warm with whipped cream and chocolate or caramel sauce.
Yield: One 9- or 10-inch cake