Skip to content
Brown Beans: A Nutritional Powerhouse from Africa
Hello there rich food lovers! Ever heard of African Brown Beans? We're excited to introduce it as a staple in many African households.
African brown beans are also known as Nigerian brown beans, and they have a rich history rooted in the fertile lands of West Africa, particularly Nigeria.
The History of Brown Beans
Their cultivation dates back centuries, playing a significant role in both the diet and economic structure of numerous African societies. These beans have long been farmed by local communities, who would use traditional agricultural methods to plant, grow, and harvest them.
In Nigerian culture, brown beans are often prepared as part of traditional dishes like bean porridge, beans and yam, and beans and plantains. They are typically cooked with a blend of herbs and spices, making them a flavorful and wholesome addition to meals.
Beyond their culinary significance, these beans have been traded throughout African history. They functioned as money in pre-colonial Africa and were included in marriage dowries in some societies.
African brown beans are still widely used in Nigerian and West African cuisine today, and they have cultural importance.
They are valued for their cultural significance, nutritional value, and delectable taste, which is understandable given their long heritage.
A Nutritional Powerhouse
Beyond their delicious flavor, brown beans are a nutritional powerhouse. They are packed with essential vitamins, minerals, and fiber, making them a healthy and satisfying addition to any meal. Here's a closer look at the nutritional benefits of brown beans:
- High in Protein: Cooked African brown beans have about 12 grams of protein per 100 grams, making them a great plant-based protein source. Building and mending tissues, preserving muscle mass, and sustaining a variety of biological processes all depend on protein.
- Rich in Fibre: African Brown Beans are an excellent source of dietary fiber, with approximately 7 grams per 100 grams of cooked beans. This helps to promote smooth digestion. Dietary fiber helps you feel fuller for longer periods, avoid constipation, and control bowel motions. Furthermore, it can cut cholesterol and lower the risk of heart disease.
- Low in Fat:African Brown Beans are an excellent alternative if you're seeking a low-fat food. They are a lean and healthful source of nourishment, with less than 1 gram of fat per 100 grams.
- Packed with Iron:The synthesis of red blood cells, which carry oxygen throughout the body, depends on iron. Anemia and iron deficiency can be avoided by eating African brown beans, which have an iron content of about 1.5 mg per 100 grams.
- Rich in Folate: Folate, also referred to as Vitamin B9, is essential for DNA synthesis and cell development. Due to its ability to prevent neural tube abnormalities in growing newborns, it is very vital throughout pregnancy. African Brown Beans provide about 120 micrograms of folate per 100 grams of the bean.
- Rich in magnesium:One hundred grams of African brown beans contains 20% of the daily required amount of magnesium. In addition to supporting muscle and nerve function and a strong immune system, magnesium is essential for controlling blood pressure and blood sugar levels.
- Low Glycemic Index: The low glycemic index of African Brown Beans makes them an excellent food choice for managing blood sugar levels, which can be especially beneficial for people with diabetes or those at risk of developing the disease.
- Antioxidant Properties: African Brown Beans contain several types of antioxidants, which help to protect your cells from oxidative damage and reduce the risk of chronic diseases such as cancer and heart disease.
How To Cook Brown Beans
Beans generally require a long cooking time to bring them to a tender texture for consumption.
An appropriate method for cooking brown beans involves; Soaking and Rinsing.
Soaking: Brown beans should be soaked for the entire night in cold water to shorten the cooking time and increase their digestibility. One cup of beans to three cups of water is the recommended ratio.
Rinsing: To get rid of any dirt or contaminants, drain the beans and give them a good rinse under cold water.
Conclusion:
African brown beans are more than just a humble legume – they're a delicious, nutritious, and wholesome food product that every household ought to leverage. Their rich history in African cuisine, coupled with their impressive nutritional profile, make them an invaluable addition to meals.
So, don’t forget to incorporate African brown beans into your meal plans or when you’re looking to explore new ingredients.
Also, it keeps getting better! You can now order premium-quality African Brown Beans online at our website, to ensure you don't pass up the opportunity to enjoy the delicious taste and nutritious benefits of African brown beans.
