El Peruvian bean It is one of the best known legumes (seeds that are grown in pods) in Peru and throughout the world. It is characterized by having many fibers and proteins, in addition to a delicious flavor and a base texture in Latin American cuisine.
This type of Bean also bears the name Canary Bean in territories such as Mexico, and can be served as a side dish with all kinds of food. In the same way, it is possible to consume with tortillas, quesadillas and sopotes, with refried beans or as a main dish accompanied with white rice or boiled potatoes.
In the same sense, the Peruvian bean In particular, it allows us to explore new challenges in the dishes that we want to prepare and thus give variety to our cuisine in a healthy, tasty and cheap way.
In this case, today we will teach a recipe Peruvian Beans, which highlights all the exquisiteness of this seed, hand in hand with other ingredients that are easily accessible and quick to prepare, so we invite you to continue reading and discover, in addition to everything that this Bean has to contribute.
Ingredients
- 1 kilo of Peruvian beans
- 2 tbsp. of lard or vegetable oil, according to taste
- 1 tbsp. cumin
- 1 cebolla great
- 3 sprigs of chives
- 1 cup smoked bacon or smoked sausage
- 3 cloves of garlic
- 2 ripe tomatoes
- 4 coriander leaves
- 2 liters of water
- Salt and pepper to taste
Utensils
- Bowl
- Knife
- Cutting board
- Skillet
- Bowl
- deep pot
Preparation
First, soak the beans in a bowl of plenty of water overnight or until preparation is to be done.
The next day, the beans will be swollen, this is when you should wash and drain them.
Soon, add them in a deep pot with enough water, so that it covers each seed well. Put them to cook over low heat and Let boil for approximately 30 to 40 minutes.
While these cook court in medium pieces the bacon or chorizo (whatever you have chosen according to the taste of whoever is preparing it) and reserve in a cup.
Immediately chop the chives, onion, tomato and garlic finely. These ingredients are going to be placed in a pan, previously heated, with the butter or oil, so that they fry. No stop beating so that nothing sticks and burns.
When the dressings are about to brown, add the bacon and continue cooking until they have released their natural fat.
At this point, the beans should be ready to soften, if so, it's time to combine all the ingredients. Thus, we went on to add the sofrito to the pot of beans, further we integrate the coriander leaves or fresh coriander and the cumin, We put salt to taste and allow to cook for another 15 to 20 minutes over medium heat, always checking the flavor.
Lastly, test for seasoning and moisture level, if it is at the levels you like, turn off the heat and let stand a few minutes. Serve in a deep dish or in a large bowl, Accompany with white rice, chifa, yucca, boiled potatoes or any tuber of your choice.
Tips and suggestions to improve preparation
- The meat can be replaced by the type of protein you prefer at the time of dressing, be it chicken, hen, beef or pork.
- Put the beans to soak helps them cook faster.
- Beans can also be cooked in a pressure cooker, as long as preventing any accident in the kitchen when using this utensil.
- The cooked beans can be frozen for later use, since a 1 kilo bag yields more than 20 cups.
- Beans can also be used as puree or porridge for other preparations.
Characteristics of the Peruvian Bean
El Peruvian bean or Mayo Coba, it's a Dried bean in oval shape common in Latin American cuisine, medium sized and ivory yellow in color. They are native to South America, known by different names such as Peruvian bean, Canary bean or Mexican yellow bean.
General nutritional table
El Peruvian bean It is an ideal source of protein with high fiber content, Likewise, it is a possessor of vitamin B, as necessary for the body as niacin, Riboflavin and folic acid. Also, It boasts minerals such as iron, copper, zinc, phosphorus, potassium, magnesium and calcium.
Also, beans are rich in minerals and fibers, do not contain saturated fat, as is the case with those found in some animal proteins. It is a heart-healthy ingredient, as it can help improve blood cholesterol levels, one of the main causes of cardiac death.
In the same way, the Peruvian Bean is an excellent source of sodium, dietary fiber and protein, therefore, it is an ideal recipe for continuous cooking because it allows you to control the nutrients provided to your family.
In the case of nasty, its components and nutrients are others, which stand out as follows:
For 100 grams of pork or bacon there is:
- Calories: 242 gr
- Total Fats: 14 gr
- Cholesterol: 80 mg
- Sodium: 62 mg
- Saturated fat: 5 gr
- Potassium: 423 gr
- Proteins: 27 gr
- Iron: 0.9 gr
- Football: 619 gr
Now, On the vegetables side, the nutrients look more pleasant and with higher percentages, because, as they are products of vegetable origin and therefore natural, their indexes are higher than those ingredients of animal contribution or manufactured.
For every 100 grams onion we have:
- Calories: 40 gr
- Sodium: 4 mg
- Potassium: 146 mg
- Carbohydrates: 9 gr
- Fiber nutritional: 1.7 gr
- Sugar: 4.2 gr
- Magnesium: 612 gr
- Football: 23 mg
For 100 grams of chili there is:
- High concentration of vitamin C, A and B6
- Potassium: 1134 mg
- Iron: 398 mg
- Magnesium and antioxidants: 22 mg
For 10 grams of coriander or coriander we find:
- Vitamin C and Beta Carotene: 340 mg.
- Football: 124 mg
- Phosphorus and Potassium: 48 mg
- Iron: 4 mg
- Selenium: 3 mg
- Calories: 27 calories
For 80 grams of garlic there are:
- Calories: 35 gr
- Proteins: 0.8 gr
- Fats totals: 0.2 gr
