Glutenfreeda.com: International Cuisine: Indian Cuisine

© Carol Fenster, Ph.D.–author of Gluten-Free 101, www.glutenfree101.com and the newly released Cooking Free

It seems that beans are the Rodney Dangerfield of the culinary world…"they don’t get no respect." In fact, they are often completely forgotten. In reality, they are powerhouses of nutrition and fiber and serve a very important role in the gluten-free diet. Let’s explore this often neglected legume and see what benefits it brings to our gluten-free lifestyle——as whole beans or processed into bean flour and pasta.

According to the Beans for Health Alliance, beans are a good choice because they are:

Nutritious. Beans are naturally very low in fat or cholesterol and high in protein, iron, and B-vitamins. In addition, beans are high in fiber which is especially important for people on a gluten-free diet because they can’t rely on whole grain sources of wheat, barley, rye, or spelt (the whole grains most Americans eat) to meet the recommended 25-38 grams of fiber per day.

Inexpensive. The USDA food pyramid recommends 3 cups of beans per week for adults or about one serving per day——roughly 1/3 cup. Since a serving costs only pennies, beans are an economical way to provide good nutrition for your family.

Widely available. Virtually every food store carries whole beans, either in the can or as dry whole beans that you can cook yourself. Whole beans can be stored in airtight glass jars in a dark, dry place for 6 months to a year.

Tasty. The flavor of beans varies by variety. Some beans, like the white navy bean or the white cannellini (kidney) bean have a very mild flavor that blends right into other foods. Other beans, such as pinto or black beans, have a stronger flavor and often work well on their own or paired with stronger flavored entrees such as Southwestern dishes. Regardless of the variety, beans taste good and usually complement the foods with which they are paired.

Versatile. Beans can play many roles in many different types of dishes, ranging from side dishes to entrees. You can store a can in your pantry and it’s always ready to play an important part in your diet. Beans are also a convenient way to extend a meat dish or vegetable dish to yield more servings.

Easily Prepared. Most varieties of beans can be purchased in a can. Just drain and rinse them thoroughly before using. Dry beans are easily cooked by rinsing them and "picking over" to remove any stones or debris. Some varieties require soaking beforehand, so check the package for directions. Discard the soaking water (for better digestibility) and cook in fresh water (about 4 cups for each cup of beans) until done. Add herbs or spices but avoid adding salt or any acids (such as tomato juice or vinegar) until the beans are cooked through.

Make hummus by mashing garbanzo beans with lemon juice, sesame oil, and herbs
Make soup from navy, black, or cannellini beans
Add whole garbanzo beans to rice pilaf
Add black beans or pinto beans to Southwestern dishes
Toss black beans or pinto beans into Southwestern salads
Dress cannellini beans with basil pesto, capers, and sliced green onions for a salad
Extend meat dishes like hamburger patties or meat loaf with mashed beans
Boost nutritional content of brownies, cakes, and cookies with mashed beans
Substitute mashed white beans for eggs in a mock egg salad
Dress up leftover cooked pasta by adding a few beans and your favorite herbs

Gluten-free pasta made from beans is now available (www.heartlandingredients.com). With its high protein and fiber content, it cooks quickly and evenly in less than five minutes. It comes in a wide variety of shapes and can be used in any recipe that calls for pasta. Another benefit is that it travels well and can be soaked in a teapot of very hot water at your restaurant table if the restaurant can’t (or won’t) cook it for you.

	Garbanzo/Fava Bean*	White Bean*	Pinto Bean**	Navy Bean**	White Rice***
Protein (g) per 1/4 cup	6	7	7	7	2
Fiber (g) per 1/4 cup	6	8	6	6	1
Iron (mg) per 1/4 cup	1.8	2.7	2.7	2.7	0.2

For more information on the nutrient content of bean flours, consult Gluten-Free Diet: A Comprehensive Resource Guide, by Shelley Case, RD, BsC

Compared to the rice flour typically used in gluten-free baking, bean flour’s higher protein and beneficial carbohydrates make delicious baked goods such as cakes, cookies, and breads. Bean flours also typically do not have the grittiness or sandiness associated with rice flours. You may be aware of the garbanzo/fava bean flour used in gluten-free baking. And, you’re probably aware of chickpea flour, white bean flour, and even black bean flour. But did you know that you can now buy navy bean flour and pinto bean flour? These two new bean flours provide additional variety for our baking.

Bean flour performs especially well when mixed with other flours. You can buy ready-made bean flour blends or you can mix your own from the following versatile flour blend that can be used in any gluten-free baking.

Adapted with permission from Gluten-Free 101: Easy, Basic Dishes without Wheat by Carol Fenster, PhD (Savory Palate, 2004) www.SavoryPalate.com

When it comes to cooking with beans, they can be compared to that little black dress we all have in our closet. They can be served plain or dressed up. They work well at the simplest events or the most sophisticated celebration. The following recipes demonstrate the versatility of beans. Try them all and you’ll come to appreciate the benefits of beans in the gluten-free diet.

Adapted from Cooking Free by Carol Fenster, PhD (Avery/Penguin Group, 2005) www.SavoryPalate.com

A slow cooker is an ideal way to cook the beans. Assemble the ingredients in the morning and cook all day. You’ll be greeted with a wonderful aroma when you arrive home from work. This dish is old-fashioned comfort food at its best and shows how beans can be the major component of a main dish.

1. In large, heavy saucepan over medium heat, sauté celery, onion, and garlic in olive oil until translucent.

2. Rinse and pick over beans to remove stones or debris. Add to saucepan along with basil, rosemary, oregano, thyme, salt, black pepper, sugar, cayenne pepper, bay leaves, and Canadian bacon.

3. Add enough water to cover beans and cook on low in slow cooker all day or simmer over medium heat for 2 hours—or until beans are done. Serve over cooked rice. Garnish with parsley, if desired.

Calories 220; Fat 2g; Protein 9g; Carbohydrates 40g; Cholesterol 7mg; Sodium 910mg; Fiber 6g

Adapted with permission from Gluten-Free 101: Easy, Basic Dishes without Wheat by Carol Fenster, PhD (Savory Palate, 2004) www.SavoryPalate.com

This is a great make-ahead casserole just right for weeknights, but also makes a great dish for entertaining friends. This dish shows how you can add a small amount of beans to modify an existing recipe (the original didn’t contain beans). You can also replace part of the chicken with more beans or stretch the casserole to serve more people by increasing the amount of beans.

1. Preheat oven to 350ºF. Mix chicken broth, tomatoes, onions, green chiles, spices, and salt together in bowl to form sauce. Set aside.

2. Grease 10 x 14-inch casserole dish. Layer half of the chicken, then half of the sauce, then the cheese, and finally, the corn tortilla chips. Sprinkle beans over chips. Repeat layers, ending with cheese.

3. Bake 35-40 minutes, or until casserole is bubbly. To serve, garnish with chopped cilantro. Serves 6.

Calories 515; Fat 16g; Protein 35g; Carbohydrates 61g; Sodium 796mg; Cholesterol 73mg; Fiber 11g

by Carol Fenster, Ph.D. President/Founder of Savory Palate, Inc. www.Savorypalate.com

Try this hearty, but sophisticated way of serving beans by simply placing slices of your most elegant roast, rack of lamb, or chops atop the beans. Garnish with more chopped herbs. This dish shows how beans can play a complementary, supporting role in entrees.

Combine all ingredients in a small pan and heat over medium heat, gently stirring, until it reaches serving temperature. Serve warm as a bed for your favorite meat. Serves 4.

Calories 225; Fat 8g; Protein 11g; Carbohydrates 31g; Sodium 565mg; Cholesterol 0 mg; Fiber 6g

Adapted with permission from Gluten-Free 101: Easy, Basic Dishes without Wheat by Carol Fenster, PhD (Savory Palate, 2004) www.SavoryPalate.com

This pizza recipe showcases the wonderful flavor, texture, and appeal of bean flour. You can hold a slice of this pizza in your hand and it won’t crumble.

1. Preheat oven to 425ºF. Dissolve yeast and sugar in warm milk for five minutes. In food processor, blend all ingredients, including yeast mixture, until ball forms. Dough will be soft.

2. Put mixture into greased 12-inch nonstick pizza pan. Liberally sprinkle white rice flour onto dough; then press dough to the edge of the pan with your hands, continuing to sprinkle dough with flour to prevent sticking. Make edges thicker to contain toppings.

3. Bake crust 10 minutes on rack in lower third of oven. Remove from oven. Add your favorite sauce and toppings to crust. Bake another 20-25 minutes or until top is nicely browned. Serves 6, 1 slice each.

Calories 145; Fat 4.5g; Protein 6g; Carbohydrates 12g; Sodium 21mg; Cholesterol 4mg; Fiber 2g

Adapted with permission from Gluten-Free 101: Easy, Basic Dishes without Wheat by Carol Fenster, PhD (Savory Palate, 2004) www.SavoryPalate.com

These brownies are wickedly decadent and illustrate how bean flour blends produce wonderful baked goods.Add 1/4 cup gluten-free chocolate chips and 1/4 cup chopped nuts to the batter for added decadence.

1. Preheat oven to 350° F. Grease an 8-inch square nonstick pan. Stir together flour, cocoa, baking powder, salt, and xanthan gum.

2. In large mixing bowl, beat the butter (room temperature) and sugars with electric mixer on medium speed until well combined. Add egg and vanilla; beat until well combined.

3. With mixer on low speed, add dry ingredients and warm water. Mix until just blended. Gently stir in chocolate chips and nuts (if using).

4. Spread batter in prepared pan and bake 20 minutes or until toothpick inserted in center comes out clean. Cool brownies before cutting. Serves 12.

Calories 155g; Fat 5g; Protein 2g; Carbohydrates 28g; Sodium 117mg; Cholesterol 28mg; Fiber 1g

If beans aren’t already a part of your diet, take it easy at first. Introduce them gradually, perhaps no more than a quarter cup a day until your body adjusts to the added fiber. The same goes for bean pasta and baked goods with bean flour. You can also sprinkle a commercial product called Beano on your beans or bean-based baked goods with your first bite to improve the digestibility.