Sugar Beans: The Delicious And Nutritious Legume

October 15, 2022 - (Updated: April 02, 2023)

Cesar Chien

Red Speckled Sugar Beans AGT Foods from agtfoods.co.za

Introduction

Sugar beans, also known as navy beans or haricot beans, are a popular and versatile legume. They are small, oval-shaped, and usually white or cream in colour. Sugar beans have a mild, nutty flavour and a creamy texture, which make them perfect for a variety of dishes. They are also a great source of nutrition, packed with protein, fibre, and essential vitamins and minerals.

Ingredients

To make a delicious pot of sugar beans, you will need the following ingredients:

2 cups of dried sugar beans
5 cups of water
1 onion, chopped
3 cloves of garlic, minced
2 tablespoons of olive oil
1 teaspoon of salt
1 teaspoon of black pepper
1 bay leaf
1 teaspoon of smoked paprika
1 teaspoon of dried thyme
1 can of diced tomatoes

Instructions

Follow these simple steps to make a delicious pot of sugar beans: 1. Rinse the sugar beans in a colander and remove any debris or stones. 2. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté for 3-4 minutes until the onion is translucent. 3. Add the sugar beans, water, salt, black pepper, bay leaf, smoked paprika, and dried thyme. 4. Bring the mixture to a boil, then reduce the heat to low and simmer for 1-2 hours until the beans are tender. Be sure to stir occasionally and add more water if necessary. 5. Once the beans are tender, add the can of diced tomatoes and simmer for another 10-15 minutes until heated through. 6. Remove the bay leaf and serve hot.

Nutrition

Sugar beans are a highly nutritious legume. They are an excellent source of protein, which is essential for building and repairing muscles. They are also rich in fibre, which helps to keep the digestive system healthy and can lower cholesterol levels. Sugar beans are also a good source of iron, which is important for the production of red blood cells, and magnesium, which helps to regulate blood pressure and maintain bone health.

Conclusion

Sugar beans are a delicious and nutritious legume that can be enjoyed in a variety of dishes. They are easy to prepare and packed with protein, fibre, and essential vitamins and minerals. Whether you are looking for a hearty soup, a tasty side dish, or a nutritious salad ingredient, sugar beans are a great choice. Try this recipe today and discover the delicious flavour and health benefits of sugar beans!