They exist all over the world in a variety that is almost inexhaustible. Garbanzo beans or chickpeas (channa), fava beans (found inside saim ki phali), yellow split peas and green split peas (channa daal), kidney bean (laal lobia), black-eyed beans (lobia), black beans (whole urad), and haricot beans (commonly known as baked beans) are only some of the thousands of members of the bean family. Peas, lentils, and even peanuts are all close relatives.

A high-energy food full of complex carbohydrates, beans are loaded with fibre, iron, potassium and contain high amounts of vitamin B and folate which is crucial for expectant mothers as it promotes cell development. Beans aka “the poor man’s meat” are considered the best source of vegetable protein; however, the protein they contain is incomplete and therefore it is recommended to eat it with grains and nuts in order to complete it (not necessarily at the same meal). It is also recommended to accompany iron-rich beans with foods that are rich in vitamin C to increase the body’s ability to absorb the iron, foods such as green leafy vegetables, tomatoes and chillies. (Suddenly one realises that channa chaat typically made with chopped tomato, minced chillies and generous handfuls of leafy coriander was the invention of a nutrition genius).

Nutrition is also found in the liquid which remains when beans have boiled; it may be used to make soups that are rich in flavonoids which act as antioxidants that protect against certain types of cancer as well as heart disease.

Packed with protein, fiber, B vitamins, iron, potassium, beans are nutritional powerhouses and low in fat

For some, digesting dried beans can be a real challenge. To minimise the gassy after-effects soak beans in cold water for four to eight hours and drain away the water into which the offending gas-producing enzyme has leached out. Further increase the digestibility factor by cooking the beans in a generous amount of cold, unsalted water, bring to a boil and cook for a further five minutes. Then drain the water and rinse the beans. This blanching technique is common in countries such as Tunisia where the cuisine is rich in chickpeas, fava beans and lentils. Continue to cook the beans in a fresh pot of water until it reaches the state of doneness required.

Experts suggest salting the beans when they are at least halfway done, never at the beginning of the cooking process. Adding salt, sugar, or any acid (lemon juice, vinegar or tomato) hardens the skin of the beans and prevents it from softening. Salting after the cooking is complete is also an option, but it cannot guarantee even distribution. Also remember that cooked beans found in cans are generally high in sodium so be sure to wash them with cold water to reduce the sodium content.

Turkish white bean salad (Piyaz)

Ingredients

1 1/2 cups dried white beans (kidney beans, cannelloni beans, or haricot beans), soaked in water overnight,

1 medium onion, finely chopped, generous cup of freshly chopped flat-leaf parsley,

1 medium green bell pepper, seeded and chopped,

2 medium tomatoes, chopped

1/4 cup or more, to taste, olive oil, freshly squeezed lemon juice, to taste salt ground black pepper

1 hard-boiled egg, peeled and cut into quarters, few black olives, to garnish, paprika or sumac powder (optional)

Method

Drain the beans. Place them in a pot filled with water. Boil until tender (but not mushy!), about one hour. Drain and transfer to a large mixing bowl. Put onions in a small mixing bowl. Sprinkle with about one tablespoon salt. Gently squeeze with your hands until the onions release their juices and are soft. Rinse off salt and squeeze onions dry. Add onions to beans. Add the rest of the ingredients to beans, too, except eggs, olive and paprika. Toss to combine.

Place on a serving platter. Decorate with egg wedges and olives. Sprinkle eggs with paprika or sumac.

*Sumac powder is the ground berries of a sumac bush. It is dark red, almost burgundy in colour and has a tangy taste.

Spicy chickpea spread (hummus)

Ingredients

2 cups boiled chickpeas (also called garbanzo beans)

2 tbsp tahini sesame paste

1 tbsp olive oil

1/2 tsp crushed pepper flakes

1 tsp ground cumin, 1 tsp ground coriander

1 clove garlic, crushed salt to taste

1/2 lemon juiced, Pita bread grilled and cut into wedges for dipping.

Method

Combine beans, tahini, oil, pepper flakes, cumin, coriander, garlic, salt, and lemon juice in afood processor and grind into a smooth paste. Transfer to a small dip dish and arrange warm pita wedges all around.

Tunisian chickpea cookies (Ghraiba)

Ingredients

1 and 1/2 cups toasted chickpea flour (besan)

1/2 cup unbleached all-purpose flour

1/4 tsp baking powder

1/2 cup sugar

1/4 cup olive oil

6 tbsp (3/4 stick) unsalted butter, melted

1 to 2 tbsp water

1/2 cup white sesame seeds

Method

Preheat the oven to 325 degrees F. In a blender, combine the toasted chickpea flour, all-purpose flour, baking powder, and sugar. Add olive oil and butter and process to combine. Gradually add the water, using only enough to moisten the dough. As soon as the dough comes together into a ball, it is ready.

Remove dough from the blender and knead briefly on a lightly floured surface until smooth. Divide the dough into six equal portions. Roll each portion into a log about 3/4-inch in diameter.

Spread the sesame seeds evenly on a baking sheet. Lightly roll the dough logs in the sesame seeds until coated. Cut the rolls diagonally into 2-inch-thick slices. Arrange on a separate baking sheet lined with parchment paper. Bake for 15 minutes or until lightly browned. The cookie should be crunchy on the outside and soft on the inside. Transfer cookies to a cooling rack and let cool. To store, place in an air-tight container.

Published in Dawn, Sunday Magazine, March 27th, 2016