Dried Beans

There are many different varieties of dried beans available, but it’s the Gigantes or Greek Lima Beans, which are most used in Cretan recipes.

All beans are low in fat and loaded with nutrients, but they are also well known for being full of flatulence producing enzymes.

To avoid this, change the water from time to time when soaking or cooking. It helps reduce the indigestible complex sugars which create the gas.

Beans are an excellent source of cholesterol-lowering fiber and their high fiber content prevents blood sugar levels from rising too rapidly after a meal.

Beans increase in size when soaked and cooked and one cup of dried beans will give three cups of cooked ones.

To prepare beans, sort through them to pick out small stones and then rinse thoroughly under running water. Then, either soak them in water overnight in the refrigerator, or boil the beans for two minutes and then cover and stand for two hours.

When soaking, a teaspoon of baking powder added to the water will help to produce softer beans, especially in hard water areas.

Before cooking the beans, drain off soaking liquid and rinse with clean water. Place in a pan with water from one to two inches above the beans. Bring to a boil and simmer, partially covered, for about 45 to 60 minutes.

When dried beans are boiled, foam forms on top of the cooking liquid. It is not necessary to remove the foam as it is water soluble protein released from the beans and will be absorbed back into the cooking liquid. To help reduce this, add a tablespoon of oil for every cup of beans.

Make sure beans remain covered with water, adding more if necessary, and check often for tenderness.

If freezing afterwards, it is best to undercook them. If you are going to puree them, they must be cooked very soft. (Pureed beans mixed with garlic and your favourite herbs make a great sandwich spread or dip.)

The following recipe is for a quick and easy pork cassoulet in which you can use either the gigantes or cannelini beans.

For four people you will need:

750g pork cut into 2cm cubes

Olive oil

2 onions chopped

2 cloves garlic, crushed

4 cups cooked beans

¾ cup chicken broth

2 tbsp chopped sun-dried tomatoes

1 tsp dried rosemary, crushed

1 tsp dried thyme, crushed

Salt and pepper

1 tomato sliced

2 tbsp chopped parsley

2 tbsp seasoned breadcrumbs

Heat the oven to 180°C

1. Heat oil and cook onions and garlic until tender.

2. Add pork and cook for 3 to 4 minutes until lightly browned.

3. Stir in rest of ingredients except, for parsley and breadcrumbs, and bring to a boil.

4. Put into an ovenproof dish; place sliced tomato on top, sprinkle with parsley and breadcrumbs and cook in the oven for about 45 minutes until pork is tender.