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Beans/Legumes
Legumes are seeds embedded in pods belonging to the leguminous family of plants. Legume is derived from the Latin legumen, which means, “seeds harvested in pods.” Legume seeds, more commonly known as beans and peas, are vegetable protein foods dating back to prehistoric times and are thought to be among the earliest food crops cultivated by humans.
In Europe and the Near East, legumes (pulses) were once regarded as “poor man’s meat.” Today they rank as the second most important food crop in the world, after cereals. Legumes have played an important role in the history of human food. They helped diversify and satisfy our deep-rooted instinct to nourish ourselves with a wide variety of foods. Traditional diets based on starchy staples had a tendency to be monotonous, and legumes were often made into sauces and various other preparations. This not only added flavor to traditional diets, it also increased the meals’ nutrition and thus helped to create a more balanced diet.
Most traditional cultures did not include beans for children younger than one year of age. After that point, legumes were considered crucial in children’s development. Today, legumes are often advocated in the prevention and treatment of malnourishment, particularly among children.
Traditional cultures prepared beans by first soaking them to reduce phytates, then cooking them extensively, sometimes whole and sometimes finely ground into powder. A common method of bean preparation, and one that made them easily digestible (especially for children), was to germinate and ferment them. After being fermented, the legumes were combined with a portion of sprouted grain; both were then ground together and the mixture cooked into a soup. Legumes, while only approximately 25 percent protein, are also valuable sources of calcium, thiamin, and iron and when combined with small portions of animal products, become valuable sources of protein.
The world’s three most important beans are soybeans, which have been cultivated for more than four thousand years and are now grown in greater abundance in the United States than anywhere else in the world; the American haricot bean, which has been found in excavations dating back to 7000 BC; and the European broad bean, which has been found in compost piles of prehistoric Swiss lake settlements.
Many beans can be traced back to ancient civilizations. The cultivation of kidney beans in Central America goes as far back to at least 5000 BC, and pea seeds have been found in the tombs of pharaohs. Recent archaeological discoveries dating back nine thousand years have shown that several varieties of beans had long been under cultivation in parts of Central Mexico. With the exception of soybeans, most beans and peas have experienced little evolutionary change under domestication from their original ancestry. The fact that beans have maintained their original constitution through thousands of years of environmental adjustments is a strong energetic quality and speaks volumes in support of this nutritious and adaptable food.
The Physical Properties of Beans
Legume seeds vary in size and are somewhat varied in shape, yet the basic structure of these seeds is pretty much the same as it was thousands of years ago. The two solid halves, called cotyledons, serve to store the energy, starch, and protein necessary for the legumes’ growth. These are joined to a central embryo consisting of a root, stem, and a pair of leaves; these, in turn, are surrounded by protective seed coats with a small opening at the hilum—the place where the legume was once attached to its pod. It is at the hilum where legumes absorb nutrition, both from their native soil and from the water in which they are soaked and cooked.
A legume is a single seed; however, the plant it produces forms a pod, which in turn encloses and protects not one, but two or more seeds. The pods eventually dry and leave individual seeds (beans and peas) with the potential to store large volumes of protein, starch, and iron. Soybeans and peanuts are legumes, yet unlike other legumes, they store oil instead of starch.
Legume pods are the result of the ripened ovaries of the plant and can range in sizes from three to eight inches long. Legumes can be eaten in three different ways at three different stages of their development. Before fully grown, they are eaten whole, pods and seeds together; this form is commonly known as string beans. They can also be eaten just before fully mature, when the seeds are still tender; these are called flageolets. In Asia and other parts of the world some beans are consumed as sprouts. Or they can be dried, stored, and later soaked and cooked.
Research has shown legumes to be beneficial in relieving depression and regulating glucose metabolism—like whole grains, they produce a slow, steady rise in blood sugar. Their principal defense (immune) compounds are cyanogens and lectins, also called protease inhibitors; these help to protect their reproductive abilities. While protease inhibitors can interfere with digestion, these compounds present a problem only if legumes are not first soaked and then thoroughly cooked until soft, or in the case of cyanogens, if raw bean sprouts are eaten in excessive quantities. Not only do soaking and heat help to disable protease inhibitors, so too does more alkaline water.
Legumes are a nitrogen-fixing group of plants and have the ability to assimilate nitrogen directly from the air. The presence of bacteria in their roots acts as a stimulus to their growth. Nitrogen fixation occurs by bacteria accumulating in the nodules of the roots, causing enlargement of tissue that in turn produces a rounded swelling in the roots.
The nitrogenous molecules provided by beans are not only used by humans and animals as food; the nitrifying bacterial symbionts in root nodules also play an important role in the buildup of humus in the soil for the needs of other plants. Their concentrated protein, when combined with other protein sources of amino acids, has the potential to create a dense and solid foundation for human muscle and body tissue. Although not complete in their essential amino acid profile, most peas and beans combine well with other proteins found in grains and animal products.
Bush and Vine Types
Bean plants grow in one of two ways: bush beans grow in clusters on a central bush; vine beans grow by using the stalks of some of their leaves as tendrils to spiral around poles in an upward direction. Whether bush or vine, these edible seeds are nourished by short, thin tendrils that supply a steady stream of filtered nutrition to the seedpod.
Beans are one of the easiest vegetables to grow and are among the most productive. The large seeds germinate rather quickly and the plants grow fast. Bush varieties grow an average of one to two feet tall; they mature about two weeks earlier, and do not bear as much or as long as pole varieties, yet they usually give two to three good harvests over a four-week period.
Vine or pole varieties grow an average of five to ten feet long and will continue to grow and produce new pods all summer, often until fall temperatures drop below fifty degrees.
Although beans are sensitive to temperature extremes and do require a moderate amount of moisture, they are very adaptable and can tolerate a variety of soil types. In ancient Oriental medicine, the shape of many beans and the way they hang suspended from the plant (particularly bush varieties) led to a corresponding association with the kidneys. Climbing peas and beans (vine varieties) were associated with the liver. Here is a partial list of bush and vine beans.
Chickpea
Also called garbanzo beans, this annual forms an erect, bushy herb that is drought-resistant with long taproots. Chickpeas are higher in fat content than most pulses; they are hard peas with a high energy concentration. Once considered to be antibilious, they also were thought during the sixteenth century to be aphrodisiacs. Chickpeas originated in the eastern Mediterranean region, northeast Africa, and southwest Asia; they need well-drained soil with cool, dry air and bright sunshine in order to grow.
Soybean
This annual originated in China as a cover crop; it is a bushy, rather coarse herb, usually erect with some twisting varieties. Because of soybean’s high toxin content, it needs elaborate traditional methods of preparation. Soybeans grow mainly in regions with good rainfall and warm sun.
Lentil
Another annual, lentils form an erect, bushy herb, its lens-shaped seeds existing in many varieties and colors. Lentils originated in the eastern Mediterranean region and western Asia; they need well-drained soil and are not hardy to frost but tolerant of cool temperatures. Lentils are easily digested; in the sixteenth century, people viewed lentils as having properties opposite to chickpeas’ aphrodisiac qualities, which is why lentils were included in monastic diets on meatless days.
Lima
The lima bean is cultivated as an annual, biennial, or perennial and grows in various colors. This climbing vine is native to tropical America, grows best in hot, humid tropics and is tolerant of high temperatures, poor soil, and drought. Its pods and leaves are often eaten as a vegetable.
Scarlet Runner
This vigorous climber is a perennial vine, usually grown as an annual. Originally from Central America, the scarlet runner is grown at high altitudes, tolerant of cool temperatures but susceptible to frost and drought; it also requires rich soil.
Fabaceae
This is actually a family of beans, its most well-known member being the kidney bean. Its other family members include haricot beans, navy beans, snap beans, red peas, pinto beans, and northern beans. Fabaceae are generally vine-type beans, but some can be grown as bush beans. Kidney and pinto beans are annual climbing vines with dwarf varieties.
Fabaceae have their origins in tropical South and Central America. They are susceptible to frost, drought, and high temperature and need moisture during their growing season, along with warm temperatures for seed ripening. The fabaceae family of legumes has long been used as folk medicine for acne, bladder and kidney disorders, eczema, rheumatism, and sciatica.
Green Pea, Garden Pea
Green peas are the leading processed vegetable in the world. Thought to be an ancient Egyptian plant, this is an annual climbing vine or bush with many varieties. It requires a cool, moist climate and is susceptible to drought and high temperatures.
Broad Bean (Fava)
This annual, bushy herb with coarse upright stems has been cultivated since ancient times around the Mediterranean basin, as well as in Egypt, Ethiopia, and the Near East. It is the least drought-resistant of beans and cannot tolerate high temperatures, though it can tolerate acid soils more than most beans.
Mung
The mung bean is an erect, rather hairy, and shrubby annual bushy herb with origins in tropical Asia. It thrives in hot temperatures and adapts well to light soils. They are easily digested and have low flatulence factors; they tend to have a cool and damp effect on the body, particularly on the kidneys.
Adzuki
This annual, erect, bushy plant with numerous varieties has been cultivated for centuries in China, Korea, and Japan, where it often is used for cakes or confectionery. Adzuki is useful as an antierosion crop. More than sixty varieties of adzuki have been recorded, with colors including maroon, straw yellow, black, and brown. Adzuki, like mung beans, are prolific seed producers; they tend to have a warm and dry effect on the body, particularly on the kidneys.
Black-Eyed Pea (Cowpeas)
This annual climbing vine is thought to have originated in India, but wild forms have been found growing in Central and West Africa; it is drought resistant and tolerant of high temperatures.
The Energetics of Beans
Once dried, all of these self-preserving plant foods have the ability to store for long periods, and this makes legumes one of the most important and nourishing vegetable foods available.
When cooked, dried beans and peas generally have a warm and damp effect on the body, except for adzuki beans and lentils (which have a warm and dry effect) and mung beans (which have a cool and dry effect).
Their ability to adjust the soil through nitrogen fixation, their adaptability to their environment and high tolerance, and the support they give to other plants empower legumes with energetic qualities of presence, durability, and generosity. These qualities can impart to the consumer a deep sense of compassion for humanity.
The protein derived from peas and beans is qualitatively calming and soothing, compared to animal protein, which is more stimulating in effect. This is due to the high carbohydrate content of beans and the fact that the amino acid profile is that of an incomplete protein. The swelling of the root nodules, along with their fat and protein content, give beans a subtle expanding and muscle-building quality unparalleled in any other plant food, except perhaps nuts and seeds. The two cotyledons or paired halves that store the protein of legumes correspond to the paired organs of the human body—the brain and the heart, as well as the lungs, kidneys, ovaries, and testicles, and thus have a tendency to resonate in these areas.
Other energetic qualities imparted by these plants include a calm and relaxed nature, a warm and easygoing personality, and a smooth, soft, and pliable skin tone.
Beans and peas are unique among plant foods in that overcooking does not reduce their nutritional value. In order to be well digested, beans and peas first must be soaked, then the soaking water must be discarded, as it contains much of the dissolved sugars that contribute to gas. They then must be thoroughly cooked and properly seasoned before eaten.
There are many theories on how beans should be cooked—with pork rind, with kombu (a sea algae), with bay leaf, with spices, and so on. Which theory is right? It comes down to this: any and all these theories are fine if the beans get thoroughly cooked, and they are all useless if the beans do not get thoroughly cooked. Cook your beans well! Traditional recipes are the most reliable methods of bean and pea preparations. The common wisdom that beans cause flatulence is quite true—when one of the following factors occurs:
Any of these situations is enough to make that old wives’ tale more than just hot air.
Bean Products
Soybeans have traditionally been processed in some special way, usually fermentation, whenever used for human food. This practice goes back at least two thousand years in Asia.
Today, however, soy products are marketed to the masses as a “health food” in myriad forms, including soy milk, soy hot dogs, and numerous other difficult-to-digest meat substitutes that have little to no health benefits. Dry roasting beans (of any type) does not render them digestible, by either animals or people.
Some additional by-products of soybeans include lecithin, which is derived from the residue of soy sludge, and soy margarine, which is derived from soy protein isolates obtained from defatted soy chips. Most of these nontraditional soy products are processed with hexane and other toxic chemical solvents.
Research has shown that animals fed on a diet of raw soybeans lose weight and develop pancreatic problems. Soybeans are extremely difficult to digest. It takes more effort on the part of the digestive system to break down soybeans than the energy derived from the beans. The body will often overproduce pancreatic enzymes in an effort to compensate. It makes you wonder about all those people who eat those disgusting “soy nuts” and fake soy foods that line the health food store shelves. Don’t they ever sense that the stuff they’re eating is actually yielding a net loss of energy?
With the exception of dips, spreads, sprouts and salads, which can be made from just about any well-cooked bean or pea, most commercially processed bean products are made from soybeans.
When consuming soy it is best to use small amounts of traditional products (soy sauce, miso, tempeh, natto) and avoid other mass-marketed soy junk foods, including soymilk.
Tofu
Tofu, bean curd, and soy cheese are names given to a soft, sometimes slightly firm, white and watery food made from soybeans. Tofu is one of those rare foods that has little personality by itself, but when combined with animal products, as has been the norm in traditional uses, with the addition of soy sauce, vegetables, or miso, it quickly comes to life. Its basic character is that of a blob that awaits stimulation through the medium of other foods with well-defined characters.
An adaptable food, tofu combines well with almost any animal product and vegetables. Alone, tofu has cold and damp effects. However, when fried (or especially, if deep fried), it has warm and damp effects. Dried tofu has a cool and dry effect. Tofu is not a substitute for balanced protein sources and should not be used as a protein substitute, but rather used in small quantities in combination with animal products to add variety to one’s diet.
Soy Milk
Another product derived from soybeans, soy milk is the dairy-free health food advocate’s answer to cow’s milk.
Theoretically, soy milk is a great idea. Alas, being a great idea doesn’t make it digestible, especially when substituted for milk. I cannot begin to tell you the scope of damage I have witnessed, both in children and in adults, from reliance on this so-called health food product. Alone, soy milk has a cold and damp effect.
Soy Sauce, Shoyu, Tamari
Soy sauce, shoyu, and tamari are all names used to describe a fermented salty liquid made from soybeans and salt. The difference between shoyu and tamari is that tamari is a liquid by-product from the making of miso. Shoyu, on the other hand, is a liquid made from fermented wheat, soybeans, and salt. Both are salty liquid condiments with a bitter taste, and both are used to flavor many Oriental vegetable and grain dishes.
There are various types of soy sauce; to the connoisseur, they all have very distinct flavors. Both tamari and shoyu are liquid products of a rich, fermented carbohydrate and protein mash with warm and damp qualities. Once the mash has been strained, however, the rich and damp quality takes on a more flat and dry quality in the remaining liquid.
Both shoyu and tamari create a dry and cool condition. Most traditional Oriental preparations that call for soy sauce as a seasoning also have added fat in them to help alter its qualities of dry and cool to damp and warm.
Miso
Miso is a fermented soybean paste made of soybeans and salt, with or without the addition of a grain, such as barley, corn, wheat, rice, or millet. Some American miso makers have produced additional varieties containing dandelions, leeks, chickpeas, lentils, peanuts, black soybeans, and numerous other ingredients. There are red, yellow, brown, sweet, short-term fermented, and long-term fermented varieties of miso, each with its own unique flavor and energetic properties.
The whole idea of miso is fascinating: a barrel of carefully controlled fermentation, a slow symbiotic process that results in one of the most nutritious and satisfying plant food combinations possible. This rich, robust food/seasoning is without a doubt the most beneficial way to consume soy—yet each person’s relationship with it is so different. Some find it difficult to handle because of flavor or salt content, while others cannot go a day without it.
Miso has a wide variety of uses, and its rich combination of protein and fat give it the potential to create warm and damp effects. Additionally, miso has powerful cleansing qualities and can assist the body in eliminating toxins.
Sprouts
Although many types of seeds can be sprouted, the bean family historically has produced the sprouts most widely and commonly used as food. In sprouting beans, a common culinary custom of ancient Asia, the seed is germinated by first being soaked until it absorbs enough water to swell and burst open. The seed coat is shed and roots and leaves begin to develop. How big and how well the sprout develops is determined largely by the stored nutrition in the bean or pea seed itself, for this will be its only food supply unless planted in the soil. When planted, it would then receive added nutrition and sunlight, enough to develop into a full-fledged plant.
Sprouts are plant children and possess many of the characteristics of a growing child. Full of vibrant energy, the plant sprout relies on its stored reserves of carbohydrate and protein until these are depleted. It then seeks a nourishing medium for continued growth and development. If it does not get this, it will wither and die.
Energetically, sprouts induce a sudden burst of youthful and cooling energy that can be especially beneficial to sluggish and heavy individuals. Digestion is a process of cohesive organization between an eaten food and digestive enzymes. Sprouts represent the breaking away from an organized structure toward the unfolding of the plant from the seed. This rapid release from a solid structure can be controlled by heat through cooking or other traditional preparations that serve to temper and calm the dispersing energy of sprouts.
Sprouts are commonly eaten raw by many who believe that “live foods” give life, or because of the high nutritional profile of sprouts. These beliefs, regardless of their possible validity, do not guarantee the digestibility of this food, especially bean sprouts. However, individuals with very hot temperaments may not immediately recognize this, because sprouts are very effective in cooling the body.
Some types of sprouts are hardier than others and can withstand the effects of short-term cooking; these include most bean and grain sprouts.
One great advantage of sprouts and sprouting is that just about anyone can sprout seeds at any time of the year at home; and sprouted grains, beans, or seeds are the closest thing to fresh vegetables when a variety of the latter are not available. While many seeds are sprouted today, it is best to consider the time-honored traditions of sprouts and consume, in traditional ways, those that have been historically used for food.
Sprouts tend to create cold and damp conditions.