How to prepare pickled beans?

Have you ever tried pickled beans? We are going to teach you how to make this dish in a simple way so that you can enjoy it with your loved ones.

Last update: August 31, 2021

Pickled beans are an excellent way to consume legumes. This dish can be added as a garnish to any meat or fish preparation. They provide a large amount of essential nutrients, capable of preventing the development of chronic pathologies.

Keep in mind that the presence of legumes is advised frequently in the diet. However, not everyone consumes them as much as they should.

One of the reasons why this happens is because of the ability of these foods to increase the production of intestinal gas. To avoid it, they should be subjected to long and slow cooking processes.

Pickled beans ingredients

To prepare some tasty pickled beans you will need the following ingredients:

  • Salt and pepper.
  • 2 cloves of garlic
  • 2 bay leaves
  • 1 small onion.
  • 1 medium red bell pepper.
  • 1 teaspoon of oregano.
  • 1 teaspoon of ground chili.
  • 200 grams of beans or beans.
  • 2 cups of extra virgin olive oil.
The inclusion of various legumes in the diet is highly recommended. Its contributions are beneficial to health.

Step by step for the elaboration

It is important soak beans overnight to make them soften and make subsequent cooking easier. Then they are boiled for at least an hour over medium heat with water, salt and a bay leaf. When the time is up, they are left to dry in a colander and set aside.

In parallel, the garlic cloves are peeled and minced. The same operation is carried out with the onion, cutting this vegetable as finely as possible.

The same procedure will be followed with the pepper. It is important to make sure that there are no seeds left inside to avoid spoiling the texture of the recipe.

At this time, Put the cut vegetables in a bowl and pour the extra virgin olive oil on top. It is seasoned to taste and the ground pepper and oregano are added, stirring everything to get the flavors to combine.

To finish, it only remains to include the beans in the bowl and mix again. It is covered with plastic wrap and the result is placed in the refrigerator, where it will be left to rest before consumption for no less than 48 hours.



Benefits of beans

As we have commented, Consuming legumes on a regular basis has a number of health benefits. Specifically, we are going to talk to you about the positive effects for the body derived from the inclusion of beans in the diet.

Improved intestinal transit

Legumes stand out for their fiber content. This substance is capable of increasing the volume of the fecal bolus, which generates a greater stimulation of the mechanoreceptors of the digestive tract. Peristaltic movements become more powerful, which generates a lower risk of constipation.

In fact, according to a study published in the journal Nature ReviewsIt is essential to meet the daily fiber requirements to avoid developing alterations in the traffic that condition the stools. Besides, it is advisable to consume water in sufficient quantities to accompany the effect.

Prevention of the development of complex pathologies

The beans have a large amount of essential micronutrients inside them. Among the minerals we can make special mention of iron. It is an element whose deficit generates alterations in the transport of oxygen through the blood. This condition is known as anemia and conditions well-being, according to research published in the journal The Medical Clinics of North America.

Keep in mind that the absorption rate of iron is very low. This problem is further aggravated when the mineral comes from foods of plant origin. Therefore, it is essential to ensure a continuous contribution. Its intake together with a dose of vitamin C enhances bioavailability.



Stimulate weight loss

The fiber content of beans is not only effective in preventing constipation situations. It also contributes to achieving a better state of body composition, from a loss of fat tissue.

This is due to the satiating capacity of this substance. It is usually introduced in the context of low-calorie diets to prevent appetite from conditioning adherence to treatment.

What's more, fiber causes more efficient glycemic control, as stated in an article published in European Journal of Nutrition. This effect generates protection against the development of insulin resistance.

The addition of extra virgin olive oil in the pickle adds nutritional properties to the preparation of the beans.

Prepare pickled beans

The pickled beans recipe is very simple. The key to the preparation lies in the correct cooking point of the legumes and ensuring the resting time of 48 hours. In this way, a spectacular result will be achieved that will appeal to almost everyone.

However, keep in mind that to improve your health it is not enough just to take care of your diet. Other healthy lifestyle habits must be promoted. Among them, the practice of physical activity on a regular basis and the correct night's rest stand out.