 Quick Bites: The Man Who Brought Beans to Dinner
Mark Bittman is one of the country's best-known, most widely respected food writers and television hosts. His award-winning “How to Cook Everything” and “Minimalist” cookbook series are a mainstay of the modern kitchen. Bittman writes for the Opinion section of the New York Times on food policy and cooking and is a columnist for the New York Times Magazine. LifeTimes asked Bittman to tell us more about legumes, that often overlooked group that includes beans, peas and lentils. Legumes are some of the most versatile and nutritious foods available. Usually low in fat and cholesterol and high in folate, potassium, iron and magnesium, they also contain healthy fats, protein and fiber.
LifeTimes: Why are legumes often so overlooked and neglected in the typical American diet?
Mark Bittman: The fast answer is that we live in a meat-centric culture; isn’t the quintessential American dinner steak and potatoes? No one has taught many of us to eat legumes. Yet with a bit of practice, you can make a dinner centered on legumes every bit as satisfying as one organized around meat.
LT: In our busy no-time-to-cook mode, are there tricks to preparing legumes or are there any on-the-fly short cuts for soaking?
MB: Soaking is optional; unsoaked beans just take longer to cook. Of course, if you’re looking for real speed, you have two options: lentils, split peas and the like cook in less than half an hour. And there’s nothing wrong with opening a can of precooked beans. Actually there’s a third option: many freezer cases now have pre-cooked beans, and like canned beans, they just need reheating. Planning ahead really helps. Put some beans in a bowl with water in the morning, and by the time you return at the end of the day, they’re ready to be cooked. Another option is to cover the dried beans with water, bring them to a boil and then let sit for an hour before cooking; this will also speed up cooking. LT: For the legume newbies: what is your suggestion for an entry-level legume, and how is it prepared?
MB: Steamed edamame is a great way to introduce legumes into your diet, but you’re not going to eat a full meal of edamame. My favorite legume remains the chickpea. It’s versatile and filling, and again, it is easy to prepare from dried or canned beans. You can roast chickpeas with a little garlic and curry powder for a snack; sauté them with vegetables, herbs and lemon juice for a filling meal; or toss them on top of a leafy green salad. They’re also a wonderful addition to pasta dishes or stews, and a chickpea tagine is a great way to develop flavor in an all-vegetarian meal. LT: What legume deserves more attention?
MB: I really think lentils are fantastic. They’re quick to cook and incredibly versatile — good in salads, dal, soups, even in dips for veggies or to spread on a sandwich. Really, all beans need more attention. They’re the most nutritious plant food. They’re often high in fiber and protein, and they should be making a regular appearance in everyone’s diet. LT: Will the reputation of fava beans forever be linked to a fictional serial killer?
MB: The Silence of The Lambs certainly didn’t help the bean’s reputation. But although it’s a good substitute for edamame or limas, it’s actually not among the most useful beans. So no harm done. LT: Why are legumes considered a wonder food?
MB: As I mentioned, legumes are the most nutritious plant food. If we’re serious about addressing global warming or getting ourselves healthier, eating less meat is essential, and with less meat should come more beans. Americans eat twice as much meat as the world average. Not only do we not need all the protein we’re consuming, over consumption of animal products can lead to various health problems. Of course some protein is essential, and that’s where legumes and other protein-rich foods come in. LT: Do you have a favorite simple recipe to share?
MB: My favorite, easy way to prepare legumes is a basic skillet stir-fry. I will eat this for breakfast, lunch or dinner. Stir-Fried Beans with Broccoli
Makes: 4 Servings
Time: 15 minutes Ingredients:
1 pound broccoli, asparagus, or any kind of green, rinsed and trimmed
1 tablespoon olive oil
salt and freshly ground black pepper
3 chopped scallions
1 tablespoon minced garlic, preferably roasted
2 teaspoons smoked or fresh chiles, or to taste
½ cup chopped dried or fresh mushrooms
2 tablespoons soy sauce
½ cup vegetable stock or water, plus more as needed
1 cup edamame or lima beans, fresh or thawed Directions: - Cut the broccoli into florets, cut the asparagus into 2-inch pieces, or roughly chop greens
- Put the oil in the skillet over medium-high heat. When the oil is hot, add the vegetable, sprinkle with salt and pepper, and cook, stirring frequently, until coated in oil and just beginning to soften — about three minutes.
- Add the scallions and garlic and cook, stirring occasionally, just another minute.
- Add the chiles and mushrooms, stir, then add the remaining ingredients.
- Cook, stirring occasionally, until the mushrooms plump up, the liquid is reduced a bit, and the vegetables and beans are crisp-tender — about five minutes more. If you prefer more liquid for tossing with pasta or rice, add a little more. Be careful not to overcook.
- Remove from heat, taste and adjust the seasoning, and serve.
Want more healthy eating tips and recipes? Read February’s Quick Bites. Source: Mayo Clinic |
