There are 13,000 different varieties of legumes that are grown worldwide. Archeologists have found evidence that beans and peas were cultivated in Southeast Asia some 11,000 years ago, which means that they were actually grown before grains. All legumes are nutritional winners. They are high in protein, B-complex vitamins, iron, potassium, and other minerals. They provide large amounts of two types of fiber, including the soluble type that is important in controlling blood cholesterol levels, and insoluble fiber that helps to keep everything moving through your intestines.

Dried beans, lentils, and peas are known for causing intestinal gas and flatulence. The method of preparation can help reduce gas production. All dry beans require to be soaked over night, water must be changed at least twice during soaking. The next day, beans need to be well rinsed and brought to boil twice. Each time they must be rinsed again and the fresh water must be added again. Once you follow these steps, this will significantly reduce gas production. If you are using canned beans, make sure to rinse them prior adding them to favorite dish. Another helpful suggestion is to combine cooked legumes with an acidic food such as tomatoes, or tomato sauce and finally adding some good herbs such caraway or fennel seeds.

Legumes are the most economical source of protein. My recipe will be using the navy beans. The name "Navy bean" is an American term invented because the US Navy has served the beans as a staple to its sailors since the mid-1800s.They are small white beans ( “fasola jasiek” called in Polish) with a milder flavor and slightly more folate and iron than most types.

The following recipe is part of Polish cuisine and it has been named “Fasolka po Bretonsku”. In Canada, this dish is similar to the Wieners and Beans with additional vegetables added. It is a classic comforting food for any time of the day!

Beans Stew, Bretonne Style

by Zosia Culinary Adventures March 11

Preparation of Beans: Soaking overnight or at least for 12-16 hours

Cooking: 1.5 - 2 hours

YIELD: 12 servings

ingredients:

• 300 g dry navy beans

• 250-400 g uncooked sausage, can be substituted with vegetarian sausage or fried tofu

• 1 medium onion, chopped

• 2 garlic cloves, crushed

• 1 unpeeled carrot, chopped

• 1/2 cup fresh green beans, cut up in small bite-sizes

• 1 green pepper, chopped

• 1 red pepper, chopped

• 1 celery stalk, chopped

• olive oil or butter

• Sachet d'épices (a mixture of herbs and spices tied in the cheesecloth bag):

  • 2 bay leaves

  • 2 juniper berries, crushed

  • 1/2 tsp marjoram

  • 1 tsp ground caraway

  • 1 tsp dry lovage or fresh parsley stems

• 150 ml tomato concentrate

• 500 ml diced tomatoes(canned) or homemade tomato sauce

• 1 cup Vegetable broth

• white pepper and sea salt to taste

Instructions:

1. Rinse the beans and pour plenty of cold water. Make sure to use a large pot, because beans expand to almost a double of their size when soaked. Water must be changed at least twice during soaking. Soak overnight or at least for 12-16 hours.

2. The next day, beans need to be well rinsed, put the beans into a large pot and add fresh water (so that it covers the beans). Bring to boil, strain the liquid and add fresh cold water again. Repeat this task twice.

3. Rinse beans again, add cold water enough to fully cover the beans. Add sachet d'épices and 2 tsps of salt. Bring it to boil and reduce heat to simmer. Makes sure the beans are always immersed in liquid. Add more water or vegetable broth if needed. Simmer beans for 1 hours or until beans are tender but not soft or broken. Discard the sachet.

4. Place sausages in the cold water and bring to boil. Boil for 5 minutes. Dry sausages with paper towel and fry in small amount of oil until nice and brown. Cut in slices. Set aside.

5. Heat the oil in the stock pot. Add all vegetable and cook over low heat until vegetables are soft.

6. Add diced tomatoes or tomato sauce. Mix a little bit of liquid with tomato paste and add to vegetable mixture. Bring gradually to boil.

7. Add the beans with liquid and stir carefully. Add the sliced sausage and pan drippings loosen up with a little bit of water or vegetable broth. Simmer until heated through and flavors are blended.

8. If too dry, add some some vegetables broth. Season to taste.

9. Serve with Green Onion and Gruyere Cheese Scones or crostini(toasted baguette).