STEM In Cooking
Beans
Small White Beans / Habichuelas Blancas
The beans presented in our exercise is small and cooks relatively quickly. It has a range of names such as Navy bean, Boston bean or Cannellini as well as Fazolia. Dried or just pressurized with no seasoning, it is recognized by its white color as you can often find them called ‘Small White Beans’. White beans come from the flowering plants of the legume family and it is famous by its nutty flavor.
A 1-cup serving of small white beans provides 32 percent of the recommended daily amount of protein and 74 percent of the recommended daily amount of fiber. White beans are rich in manganese, an enzyme activator; phosphorous, which helps the body absorb carbohydrates, fats and proteins; magnesium, which soothes nerves and muscles; iron, necessary to produce the oxygen-transporter hemoglobin; and potassium, which helps the nerves, muscles and heart function properly.
INGREDIENTS:
16 oz White Small Beans (canned or pressurized)
2 cloves of Garlic
1/2 head of small Onion (any type / amount by your taste)
1 tps Salt (OR by your taste)
1 tps Black Pepper (OR by your taste)
1 Tbs Olive Oil
1-2 caps of watter
INGRIDIENTS – Optional:
1 Tbs Butter (butter spread OR cooking veggie butter with no fat)
1 Bay Leave (Bay laurel – Laurus nobilis, Lauraceae)
1 tsp Parsley – dried (OR few stem of fresh)
1 tsp Organic Ketchup (OR one or less diced, squashed small tomato)
Wash beans pressurized OR canned. Clean Garlic and Onion. Dice onion on small cubes. Dice garlic or press mince. In small pan add oil, and wait few minutes to get hot. Add diced onion and garlic. Mix gently. Add a bit of water to saute onions and garlic. Mix gently. Add beans and bit of water to saute. Mix gently. Add black pepper, salt and bit of water to saute more.
From this point you will monitor carefully every step when adding incidences for bans to come close to drying point, this is why we will add every time a bit of water. If you follow optional list of indigence you will: – Add butter, ketchup and bay leave together with a bit of water. Mix gently and wait until saute till water evaporate. Monitor for beans to stay in tact. Do not let beans burn.
Pay attention to reach point of thickness shown in the video and photo.
Bon Appetit