Organic Beans

Legumes are not only high in protein, but also in fat (unsaturated fat ) and carbohydrates. They are rich sources of potassium, calcium, iron, and several B-vitamins. Sprouted legumes are an excellent source of vitamin C and enzymes. They have been shown to lower cholesterol, fight certain types of cancer, & normalize blood sugar. Nutrition Notes Beans are packed with phytochemicals and protease inhibitors that are being studied as anti-cancer agents. Although a bean's protein is considered incomplete because it is low in the amino acid methionine, your body will transform it into a high quality, complete protein if you eat grains, seeds, dairy or meat at some point during the same day. Beans are one of the best sources of soluble fiber, which has been shown to lower serum cholesterol and stabilize blood sugar. Insoluble fiber is also considerable in beans. Beans contain no cholesterol, and are low in fat.* * (Soybeans are the bean nutrition exception-see soybean entry.) Rules of Thumb	How to cook legumes 1. Rinse in cold water. Remove pebbles and floaters. 2. Beans should be soaked. This is the vital step in bean digestibility (exceptions include short-cook beans: lentils, split peas, mung beans and split garbanzos.) Add water: about 3 inches above beans, or 4-5 cups water per cup beans. Note: in warm weather, soak beans in the fridge to avoid fermentation. a. short soak/boil method • Boil beans in water for 3 minutes in a heavy-bottomed pot. • Cover and set aside for 2 to 4 hours. (Soaking longer doesn't help or hurt.) • Drain and discard water. Rinse beans. Proceed with cooking. This method reduces hard-to-digest complex sugars by 80%. b. long soak method • Soak beans for 8 hours or overnight. • Drain and discard water. Rinse beans. Proceed with cooking. This method is better than no soaking at all. However, it does not remove the complex sugars as well as the short soak/boil method above.
Dried Legumes
Organic Adzuki Beans	Adzuki are easier to digest than most beans due to a very low fat content. Slightly sweet flavor and the cooking water can be drank as a tea. Great in Southwestern cuisine, with corn tortillas. Or add squash cubes and tamari in the last half hour of cooking. Herbal combinations include coriander, cumin and ginger. Serve with rice or millet. a.k.a. aduki or azuki. Health Benefits: tone the heart and spleen, promote the flow of fluids and urination, heal swelling as in edema, stop vomiting and diarrhea. Adzuki beans specialize in removing water accumulated in the lower region of the body. Adzuki bean sprouts are good for blood in stools, bleeding during pregnancy. Nutrition facts: 1/2 cup cooked; 110 Cal; 8 g Protein; 0 g Fat; 20 g Carb.; 0 mg Sodium; 7 g F Cooking methods: Simmer, ratio 1 : 3 ~ 11/2 hours. Pressure Cook, ratio 1 : 2 1/2 ~ 3-5 minutes +10. No soaking necessary. Simmer 1 cup of beans in 3 cups water.
*wt: 500 gms*
Organic Black-eyed Peas	Also called "cowpea" or "China bean"; they originally came from Africa, where they grow in the wild. In the United States, black-eyed peas are associated with Southern cuisine. Quick-cooking, and a good natural source of selenium. Easily digested. They can also be eaten fresh in the pod. Health benefits: strengthen the spleen, remove water and toxins from the body, clear excessive heat in the body, stop bleed and treat diabetes. Nutrition facts: 1/2 cup cooked 110 Cal 7 g Protein 0 g Fat 18 g Carb. 0 mg Sodium 6 g Fiber Cooking methods: Simmer, ratio 1 : 4 11/4 hour. Pressure Cook, 1 : 13/4 ~ 2-3 minutes + 10. Soak.
*wt: 500gms*
Organic Fava Beans	Also known as horse or broad bean. This hearty, ancient legume grows readily on most continents, though it is not well known in North American. They are huge, substantial beans with tough outer skin. Peel off skins after soaking. They have creamy texture; nutty, sweet earthy flavor often use in soups, marinated in salads or puréed into paté with rosemary, olive oil, garlic, lemon and fresh herbs. Try with blanched cauliflower pieces, vinegar, olive oil, chopped red onion, olive oil and balsamic vinegar. Fava bean juice is commonly used to help cure diarrhea. Health benefits: diuretic effect, strengthens the spleen-pancreas, lower blood pressure and cure for hypertension. Fava bean sprouts are good for promoting digestion. Nutrition facts: 1/2 cup cooked 93 Cal 7.5 g Protein .3 g Fat 16.7 g Carb. 5 mg Sodium 4.3 g Fiber Cooking methods: Simmer 1: 4 ~3 hours or pressure cook 1:2 ~ 8-14 minutes + 10. Soak. Simmer 1 cup beans in 4 cups water.
*wt: 500 gms*
Organic Garbanzo Beans	Also known as Chick-pea and shaped somewhat like a heart). It contains more iron than other legumes and is also a good source of unsaturated fats. There are many varieties, varying in size and color (red, white, black and brown). Use in Middle Eastern, Mediterranean and East Indian Cooking. Purée into hummus with tahini, garlic, lemon juice, sea salt and olive oil. Good in minestrone. Higher in fat (good fat) than most. Others herbal combinations include dill, basil and mint. Health benefits: sweet flavour, beneficial to pancreas, stomach and heart. Nutrition facts: 1/2 cup cooked 130 Cal 7 g Protein 2 g Fat 22 g Carb. 5 mg Sodium 5 g Fiber Cooking methods: Simmer 1: 4 ~3 hours or pressure cook 1:3 ~ 9-14 minutes + 10. Soak. Add 1 cup grain to 4 cups boiling water. Cover, reduce heat and simmer.
*wt: 500gms*
Organic Navy Beans	Can be eaten fresh. Good in soup with kale, olive oil, garlic and parmesan. Marinade with red wine vinegar and olive oil. Mix with chopped onion, peas and olives for summer salads. Boston Baked Beans: combine 3 cups cooked beans with 1 chopped onion, 1 Tbs.. oil, 1/2 cup molasses, 4 Tbs.. shoyu, and 1 Tbs.. mustard. Bake at 325° for 45 minutes. Health benefits: beneficial to the lungs and promotes beautiful skin. Nutrition facts: 1/2 cup cooked 130 Cal 8 g Protein .4 g Fat 24 g Carb. <1 mg Sodium 8 g Fiber Cooking methods: Simmer, ratio 1 : 4 ~ 21/2 hours. Pressure Cook, 1 : 2 ~ 3-4 minutes + 10 minutes. Soak. Simmer 1 cup beans in 4 cups water.
*wt: 500gms*
Organic Dark Red Kidney Beans	Kidney beans are part of a large family of legumes including pinto, green wax, bolita, mung, and great northern varieties. They grow best in warm climates between the temperature of 20 to 25 degrees. Can also be grown in all seasons, which is why the Chinese call them "four season beans." Retains shape when cooked. Perfect in marinated bean salads: cook beans with cinnamon and coriander seeds. Make a pesto of walnuts, fresh cilantro, fresh garlic & 1/4 c. bean cooking liquid. Toss with just-cooked warm beans, a splash of wine vinegar and serve over greens. Other herbal combinations include sage, thyme, oregano, and fennel or cumin. Health benefits: diuretic, used in treating edema and swelling. Nutrition facts: 1/2 cup cooked 110 Cal 8 g Protein 0 g Fat 20 g Carb. 0 mg Sodium 6 g Fiber Cooking methods: Simmer 1: 4 ~11/2 hours or pressure cook 1:2 ~ 5-8 minutes + 10. Soak. Simmer 1 cup beans in 4 cups water. Cover, reduce heat and simmer.
*wt: 500gms*
Organic Red Lentils	Lentils cook more quickly than other beans. One of the first cultivated crops, lentils are grown and eaten all over the planet. India produces more than fifty varieties of different colours and sizes, cooked into their traditional "dahl." Red lentils cook most quickly, and lose shape: use in soup, and paté. Herbal combinations include coriander, cumin, ginger, sage, thyme, oregano, dill, basil, mint and garlic. Health benefits: diuretic, beneficial to the heart and circulation, stimulates the adrenal system, increases the vitality of the kidney. Nutrition facts: 1/2 cup cooked 120 Cal 9 g Protein 0 g Fat 22 g Carb. 15 mg Sodium 6 g Fiber Cooking methods: Simmer 1: 2 ~ 20-45 minutes or pressure cook unsoaked, 1:2 ~ 4-12 minutes. Add 1 cup grain to 2 cups boiling water. Cover, reduce heat and simmer.
*wt: 500gms*
Organic Green Lentils	Green lentil hold their shape well: use in salads and lentil loafs. Dahl lentils have had their hulls or skins removed and cook very quickly. Herbal combinations include coriander, cumin, ginger, sage, thyme oregano, dill, basil, mint and garlic. Health benefits: diuretic, beneficial to the heart and circulation, stimulates the adrenal system, increases the vitality of the kidney. Nutrition facts: 1/2 cup cooked 110 Cal 9 g Protein 0 g Fat 20 g Carb. 0 mg Sodium 8 g Fiber Cooking methods: Simmer 1: 2 ~ 20 - 45 minutes or pressure cook unsoaked, 1:2 ~ 4 - 12 minutes. Add 1 cup grain to 2 cups boiling water. Cover, reduce heat and simmer.
*wt: 500gms*
Organic Lima Baby Beans	Also known as the "butter" or "sieva" bean, it is a relatively new member of the kidney bean family. Thriving in warm climates, limas are a favourite of South America. They are starchier and less fatty than most other beans. Great for hearty soups and stews with vegetables. Caution: loose, large skins can clog pressure cookers. Delicious cooked with aromatic herbs: 1 Tb. chervil, 1/2 Tb. fresh rosemary, 1/2 tsp. sage, onion 1 Tb. canola. Finish with salt and pepper, balsamic vinegar, chopped parsley and tomato. Or combine with fresh corn and green beans for succotash. Health benefits: beneficial to the liver and lungs, beautifies the skin and neutralizes acidic conditions which often arise from excessive meat and refined-food consumption. Nutrition facts: 1/2 cup cooked 108 Cal 7 g Protein .4 g Fat 20 g Carb. 1 mg Sodium 7g Fiber Cooking methods: Simmer, ratio 1 : 4 ~11/2 hours/Large & 1 hour/baby. Pressure Cook, 1 : 2 ~ 1-3 minutes +10. Soak. Simmer 1 cup beans in 4 cups water. Cover, reduce heat and simmer.
*wt: 500gms*
Organic Mung Beans	A member of the kidney bean family and originated from India, mung beans have become a traditional part of Chinese cuisine. One of the most important beans therapeutically, they are particularly useful because of their capacity to cleanse the heart and vascular system and reduce toxicity. Add herbs such as coriander, cumin, ginger when cooking mung beans. Health benefits:detoxifies the body, beneficial to the liver and gall bladder, diuretic and reduces swelling. Nutrition facts: 1/2 cup cooked 106 Cal 8 g Protein .4 g Fat 20 g Carb. 0 mg Sodium 6 g Fiber Cooking methods: Simmer 1: 3-4 ~1 hr or pressure cook 1:3 ~ 20 minutes. Add 1 cup grain to 3-4 cups boiling water. Cover, reduce heat and simmer.
*wt: 500gms*
Organic Whole Green Peas	Dried garden peas. Called soup peas in the U.S., mushy peas in Great Britain. Peas may be boiled, fried or ground into powder for consumption. They are among the best foods on earth. Use in soups and stews. Herbal combinations include dill and basil. Party/sandwich dip idea: combine 2 cups cooked peas, 1/2 cup tahini, 1 Tbs.. olive oil, 1/3 cup lemon juice, 2 crushed cloves of garlic, 1/2 tsp. sea salt, 11/2 tsp. dried mint, and 2-4 Tbs.. water in a food processor. Health benefits: tonify the spleen-pancreas and stomach, harmonize digestion, diuretic and mildly laxative. Also used for treatment of spasms, diabetes, edema, constipation, and skin eruption such as carbuncles and boils Nutrition facts: 1/2 cup cooked 70 Cal 4 g Protein 4 g Fat 12 g Carb. 1 mg Sodium 2 g Fiber Cooking methods: Simmer , ratio 1 : 3 ~ 11/2 hours. Pressure Cook 1 : 2 ~ 4-6 minutes + 10. Soak. Simmer 1 cup peas in 3 cups water.
*wt: 500gms*
Organic Split Green Peas	Creamy texture makes great soup or sauce over grains. A 1 hour pre-soak helps them retain their shape. For a less-smokey flavor in soups, add 1 dried chipotle pepper (stemmed, seeded, & snipped to bits), cumin seeds, garlic and onion while cooking. For Indian style soup, cook with cumin, coriander, turmeric, and mustard seeds fried in oil, and garnish with yogurt and fresh mint. Dill and basil can be used in cooking peas. Health benefits: tonify the spleen-pancreas and stomach, harmonize digestion, diuretic and mildly laxative. Also used for treatment of spasms, diabetes, edema, constipation, and skin eruption such as carbuncles and boils. Nutrition facts: 1/2 cup cooked 120 Cal 8 g Protein 0 g Fat 21 g Carb. 0 mg Sodium 8 g Fiber Cooking methods: Simmer, ratio 1 : 2 ~ 45 minutes. Pressure Cook Unsoaked 1 : 2 ~ 10 minutes. No soaking necessary. Simmer 1 cup peas in 2 cups water.
*wt: 500gms*
Organic Split Yellow Peas	Yellow are milder than green. Yellow split peas make a nice soup with ginger and carrots. Herbal combinations are similar to those use in cooking split green peas. Health benefits: tonify the spleen-pancreas and stomach, harmonize digestion, diuretic and mildly laxative. Also used for treatment of spasms, diabetes, edema, constipation, and skin eruption such as carbuncles and boils Nutrition facts: 1/2 cup cooked 120 Cal 8 g Protein 0 g Fat 21 g Carb. 0 mg Sodium 8 g Fiber Cooking methods: Simmer, ratio 1 : 2 ~ 45 minutes. Pressure Cook. Unsoaked 1 : 2 ~ 10 minutes. No soaking necessary. Simmer 1 cup peas in 2 cups water.
*wt: 500gms*
Organic Seven Colour Beans	A variety of beans comprises red and green lentils, split yellow and green peas, baby lima beans, black turtle beans and red adzuki beans. Cooking methods: simmer ratio 1 : 4 ~ 2 hours. Pressure Cook 1 : 3 ~ 1-3 minutes + 10. Soak. Simmer 1 cup beans in 4 cups water.
*wt: 500gms*
Organic Pinto Beans	The typical choice for Southwestern dishes. Try cooking with epazote (spice), cumin, thyme, sage, fennel, oregano, garlic and fresh green chilis, and when beans are soft, season with lime and beer. The choice legume for refried beans: mash cooked beans in a fry pan with olive oil, crushed garlic, black pepper, salt, diced green chile and top with grated jack cheese. Nutrition facts: 1/2 cup cooked 120 Cal 8 g Protein 0 g Fat 21 g Carb. 0 mg Sodium 8 g Fiber Cooking methods: simmer ratio 1 : 4 ~ 2 hours. Pressure Cook 1 : 3 ~ 1-3 minutes + 10. Soak. Simmer 1 cup beans in 4 cups water.
*wt: 500gms*
Organic Soybeans (Beige)	Sweet, nutty flavor, exceptional health benefits. Use with stir-fried vegetables, soups, salads & stews. The only legume containing 9 essential amino acids, a complete protein. Has high levels of Omega-3 fatty acids, noted for decreasing the risk of stroke and heart attacks. The one bean to contain a higher level of fat (unsaturated~not bad fat) and a bit of cholesterol. Toss cooked beans with tamari, scallions & sesame seeds. Health benefits: strengthens the spleen-pancreas, influences the colon, cleanses the blood vessels and heart, improve circulation, helps to restore pancreatic functioning (especially in diabetic condition); promotes clear vision, diuretic, highly alkalizing and eliminates toxins from the body. Also a natural source of lecithin - a brain food. Nutrition facts: 1/2 cup cooked 150 Cal 14 g Protein 8 g Fat 9 g Carb. 2 mg Sodium 5 g Fiber Cooking methods: Simmer, ratio 1 : 3 ~ 3-4 hours. Pressure Cook, 1 : 3 ~ 5-8 minutes + 10. Soak in the refrigerator, esp. in summer. Cook at least 3 hours~must be thoroughly cooked.
*wt: 500gms*
Organic Black Beans (Organic Black Turtle Beans)	Hardy members of the kidney family, black beans are native to Mexico. High in magnesium and fiber. Very low in fat. Rich, earthy flavour balances spicy Latin dishes. The star of much Southwestern cuisine. Cook with garlic, cumin, coriander, ginger, thyme, sage, oregano and epazote. Use for enchiladas, burritos, soups. Top black bean soup with squeezed lemon, parmesan, and a dollop of yogurt. Or for a salad, toss with olive oil, lemon, diced onions, cilantro, and quinoa. a.k.a. black turtle beans Health benefits: beneficial to kidney and reproductive function, builds yin fluids and blood, diuretic. Used for low backache, knee pain, involuntary seminal emission and di Nutrition facts: 1/2 cup cooked 110 Cal 7 g Protein 0 g Fat 20 g Carb. 0 mg Sodium 6 g Fiber Cooking methods: Simmer, ratio 1 : 3 ~ 11/2 Hours. Pressure Cook, ratio 1 : 13/4 ~ 5-8 minutes +10. Soak. Simmer 1 cup beans in 3 cups water.
*wt: 500gms*