The nutrient-rich tepary bean originated in Arizona and northern Mexico, where it has been known since the third millennium BC. The nutrient-rich legume is used in our country as a base for soups and as a vegetable.
This is what you should know about the tepary bean.
The nutrient-rich tepary bean is native to Arizona and northern Mexico. It is one of a variety of healthy legumes. The tepary bean (Phaseolus acutifolius) is one of the legumes. Since it is a drought-resistant plant, it is now mainly cultivated in the low-rainfall regions of Africa. There it serves as food and fodder as well as erosion control. The plants grow to a height of about 30 centimeters and sprout climbing shoots up to two meters long. The inflorescences have up to five white to light purple individual flowers, from which ten-centimeter-long pods with five to seven seeds, the actual beans, emerge after self-fertilization. In strong sunlight, the flowers close and do not open again until evening. Beans are usually sown at the beginning of the rainy season so that the fast-growing sprouts benefit from the wetness. Some growers do not sow until the end of the wet period because the soil then has a sufficient amount of moisture. After germination, tepary beans require little water, although they yield significantly more with artificial irrigation. In this case, the crop yields up to 20 decitons per hectare, while in very dry regions it is only five. Farmers harvest the green pods almost all year round, starting as soon as the first ones reach the required size. The beans themselves are white, pink, brown or dark purple, depending on the variety, and sometimes speckled. The white types taste sweet and are used in appropriate dishes. The darker the color of the beans, the more the sweetness fades and gives way to an earthy flavor. With the spices known in Central America and Africa, it is always possible to create appealing dishes. Many see the future of the tepary bean more as a source of fodder and straw and less as a human food. But thanks to its high-quality ingredients and satiety factor, it has great potential to become part of the human diet as well. Especially in economically weak countries, the legume is an important food because of its undemanding nature.
Importance for health
Tepary bean is not only very nutritious, but also healthy. This was already proven by the inhabitants in the original cultivation areas. The Indians had great endurance and physical stamina. They fed mainly on what the soil offered them: vegetables, also beans, fruits and occasionally buffalo meat. The high proportion of carbohydrates in tepary beans satiates quickly and sustainably, while the abundant proteins serve to build muscle. In addition, protein is an overall important energy supplier. Although many of us avoid bean dishes because of their flatulent effect, they should nevertheless resort to them from time to time for the sake of the valuable ingredients. It is important, however, to drink enough when eating them, since legumes in general and tepary beans in particular contain little water. The low fat content of the bean is almost always an advantage. Nevertheless, this type of bean is not suitable for weight loss, because it contains quite a lot of calories. Not only do beans benefit human health, but they also benefit the soil. They are able to bind nitrogen there, which promotes fertility and allows farmers to do without additional (artificial) fertilizers. The naturalness of the crops again serves human health.
Ingredients and nutritional values
The calorie content of the tepary bean of 380 per 100 grams of the seeds is quite high and thus discourages many figure-conscious people from eating it. On the other hand, it contains a lot of protein: the crude protein content is 25 percent. The low fat content of only one and a half percent is also pleasant. On the other hand, as with all pulses, there are many carbohydrates; in the case of the tepary bean, this is around 65 percent. However, between three and five percent of this is raw fiber, which is good for the intestines. The high component of minerals with three to five percent and quite a lot of vitamins are also exceedingly good for beans.
Intolerances and allergies
Like most legumes, tepary beans have a flatulent effect.Therefore, people with a sensitive digestive tract should avoid them. In addition, there is the content of toxic lectins, which are contained in all legumes. Lectins are proteins that form a bond with certain carbohydrates and can be deposited on the wall of the small intestine. In the worst case, it becomes porous and the toxins enter the bloodstream. However, since lectins largely die at temperatures above 75 degrees Celsius, there is not much risk with cooked beans. However, very sensitive patients or those with compromised intestinal walls should avoid tepary beans.
Purchasing and kitchen tips
In our country, tepary beans are almost exclusively available dried or canned; the fresh legumes are not commercially available in Central Europe. However, from abroad, the interested party can obtain the seeds and at least germinate them. In a greenhouse with the dry and very warm climatic conditions of the countries of origin, they thrive well. Those who have fresh tepary beans available can also eat the pods: they should still be green and, unlike those of sweet peas, must be cooked beforehand. Then they make a tasty vegetable. With canned fruit, there is no need for the soaking that is essential with dried beans. This is best done overnight in a pot of water, which must cover the beans completely and a few centimeters beyond. After that, the tepary beans are cooked in fresh water or vegetable broth and then made into soup or vegetables. The canned product can be kept for almost any length of time; the dried beans should be kept in a cool, dry place and in a tightly sealed container so that they are suitable for consumption for several months.
Preparation tips
Although tepary beans are little known in our country, for many they represent a healthy and interesting alternative to other legumes. This is mainly due to the different flavors of each type of seed. All of them are suitable for processing as soup, vegetable or (cooked) salad. Less known is a puree made from tepary beans. It is made similarly to the one from potatoes, but has a completely different taste. From white seeds it goes in a sweet direction and therefore tastes very good with game or even poultry. With fresh fruit it even makes a fancy dessert. For a chili con carne, the dark seeds are very suitable. The slightly earthy flavor gives the dish a special touch.
