Low-Carb and Sustainable Beans
The vast wilderness of the Sonoran Desert spans the northwestern states of Mexico and the southwestern states of the USA. The hottest of North America’s deserts, yet vibrant with flora and fauna, and home to several Native American tribes. The Native Americans of the Sonoran Desert are heir to a legacy of desert agriculture and its harvest. One such food is the little known tepary bean. Tepary beans come from a wild bean native to the Sonoran Desert, they are highly drought resistant and nutritious. An interesting specimen in a time brimming with discussions of climate change, low-carb diets or Paleo lifestyles.
The tepary beans, like all beans, carry potent nutritional features. They are rich in folic acid, protein packed and present a package of combined soluble and insoluble fiber; a combination that may help manage cholesterol levels. Tepary beans are also lower in carbohydrates than pinto or black beans (one cup of tepary beans is 31 grams carbohydrate, the same one cup of pinto beans is 42.5 grams of carbohydrate or 40.8 grams of carbohydrate for one cup of black beans) and also deliver a higher fiber content than pinto or black beans.
Beans of all varieties are a low-glycemic food with associated slow digestion and absorption that helps prevent blood sugar and insulin levels from spiking. In the late 20th century, of note, was the difference in tribal health between members of the Pima community in the US side of the Sonoran Desert in Arizona and members of Sonora, Mexico’s Pima community. Among the observations was a paucity of convenience foods and infrastructure on the Mexican side. Perhaps as a result, tribal members in Mexico partook of a more traditional diet and lifestyle that included the cultivation and consumption of tepary beans. Lower incidence of diabetes was apparent in the Mexican community.
Today some US Sonoran Desert tribes are reintroducing tepary bean agriculture into their lifestyle as a way of reclaiming a food production system vital to their ancestors, and with potential health benefits.
Tepary beans come in two varieties, brown and white. The brown beans have a hearty, rustic flavor and can be used interchangeably for pinto or black bean. The white tepary variety has a subtler flavor and is excellent in soups, stews, added to salads, or mashed to create excellent dips, and spreads. Both beans have a slight nut-like sweetness.
In order to reduce cooking time and make beans more digestible, soak them overnight (8-12 hours is optimal). Soaking is not imperative; but cooking time increases in its absence. This recipe presumes soaking. Also, beans that are older or have been allowed to get very dry will take longer to cook.
The dish “frijoles maneados” gets its name from the necessary working of the beans by hand (“maneado”). This dish is typical in Mexico’s northwest and most commonly made with pinto beans. There are regional variations, this version is typical of the state of Chihuahua, it is a hearty, rich and delicious version of an honored frontier dish.
Tools:
4-6 Quart stock or sauce pot with lid
A handled heatproof casserole dish or a clay “cazuela”
Ingredients:
1 Pound tepary or pinto beans
Hot water to cover beans
1 Small white onion, roughly sliced into half moon pieces
3 Tablespoons canola oil
6 Ounces pure pork lard
12 Ounces Mexican “queso Chihuahua” cut into thin strips, or substitute a mild Monterey Jack or mozzarella
Salt to taste
Steps:
1. In good light, place the beans on a flat surface and pick-out any debris or small stones.
2. Rinse the beans in cold water.
3. Soak beans overnight in the cooking pot.
4. Drain away soaking water.
5. Cover beans with hot water.
6. Add onion and canola oil.
7. Bring beans to a boil.
8. Reduce to simmer, cover with lid, until beans are beginning to soften and skins are splitting open (about 2 hours).
9. Add salt and continue to cook until the beans break down, they should be mostly whole and mushy.
10. Allow water level to reduced so that the beans are not soup-like.
11. Heat lard in the casserole, do not let lard smoke.
12. Transfer beans to casserole and begin to stir continuously until beans are nearly dry
13. Stir-in cheese until it melts and distributes throughout the casserole or “cazuela".
Serve immediately. Garnish with additional cheese, onions or chile, if desired.
The tepary beans, like all beans, carry potent nutritional features. They are rich in folic acid, protein packed and present a package of combined soluble and insoluble fiber; a combination that may help manage cholesterol levels. Tepary beans are also lower in carbohydrates than pinto or black beans (one cup of tepary beans is 31 grams carbohydrate, the same one cup of pinto beans is 42.5 grams of carbohydrate or 40.8 grams of carbohydrate for one cup of black beans) and also deliver a higher fiber content than pinto or black beans.
Beans of all varieties are a low-glycemic food with associated slow digestion and absorption that helps prevent blood sugar and insulin levels from spiking. In the late 20th century, of note, was the difference in tribal health between members of the Pima community in the US side of the Sonoran Desert in Arizona and members of Sonora, Mexico’s Pima community. Among the observations was a paucity of convenience foods and infrastructure on the Mexican side. Perhaps as a result, tribal members in Mexico partook of a more traditional diet and lifestyle that included the cultivation and consumption of tepary beans. Lower incidence of diabetes was apparent in the Mexican community.
Today some US Sonoran Desert tribes are reintroducing tepary bean agriculture into their lifestyle as a way of reclaiming a food production system vital to their ancestors, and with potential health benefits.
Tepary beans come in two varieties, brown and white. The brown beans have a hearty, rustic flavor and can be used interchangeably for pinto or black bean. The white tepary variety has a subtler flavor and is excellent in soups, stews, added to salads, or mashed to create excellent dips, and spreads. Both beans have a slight nut-like sweetness.
In order to reduce cooking time and make beans more digestible, soak them overnight (8-12 hours is optimal). Soaking is not imperative; but cooking time increases in its absence. This recipe presumes soaking. Also, beans that are older or have been allowed to get very dry will take longer to cook.
The dish “frijoles maneados” gets its name from the necessary working of the beans by hand (“maneado”). This dish is typical in Mexico’s northwest and most commonly made with pinto beans. There are regional variations, this version is typical of the state of Chihuahua, it is a hearty, rich and delicious version of an honored frontier dish.
Tools:
4-6 Quart stock or sauce pot with lid
A handled heatproof casserole dish or a clay “cazuela”
Ingredients:
1 Pound tepary or pinto beans
Hot water to cover beans
1 Small white onion, roughly sliced into half moon pieces
3 Tablespoons canola oil
6 Ounces pure pork lard
12 Ounces Mexican “queso Chihuahua” cut into thin strips, or substitute a mild Monterey Jack or mozzarella
Salt to taste
Steps:
1. In good light, place the beans on a flat surface and pick-out any debris or small stones.
2. Rinse the beans in cold water.
3. Soak beans overnight in the cooking pot.
4. Drain away soaking water.
5. Cover beans with hot water.
6. Add onion and canola oil.
7. Bring beans to a boil.
8. Reduce to simmer, cover with lid, until beans are beginning to soften and skins are splitting open (about 2 hours).
9. Add salt and continue to cook until the beans break down, they should be mostly whole and mushy.
10. Allow water level to reduced so that the beans are not soup-like.
11. Heat lard in the casserole, do not let lard smoke.
12. Transfer beans to casserole and begin to stir continuously until beans are nearly dry
13. Stir-in cheese until it melts and distributes throughout the casserole or “cazuela".
Serve immediately. Garnish with additional cheese, onions or chile, if desired.
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