Beans are legumes that were cultivated 7,000 years ago, but have now been rediscovered as a superfood for their nutritional properties. Let's discover together why they're good for you and how they've played a key role in various cultures.
Beans were cultivated in Mexico 7,000 years ago. Discovered by Christopher Columbus, they were introduced to Europe by the Spanish and Portuguese in the 16th century, where they became the staple food of workers and farmers. Today, the bean plant is grown throughout Italy in many varieties, and their consumption is increasingly widespread.
But why are beansgood for you?
Beans contain good amounts of complex carbohydrates and traces of fat. This makes them moderately caloric: a serving provides less than 200 kcal. Furthermore, the same portion provides more than half the recommended daily fiber intake, according to the Italian Society of Human Nutrition. Furthermore, the fiber in legumes is soluble, meaning that during the digestive process it transforms into a gel that, occupying more space in the intestine, allows satiety signals to be sent to the brain. Finally, beans are a source of minerals, particularly phosphorus, iron, and calcium. A serving covers about a third of the daily requirement of phosphorus, which, together with calcium, helps maintain healthy teeth and bones.
A thousand varieties of beans, a thousand legends.
Beans are a legume of a thousand colors and a thousand legends. Due to their low cost, they were long considered a poor man's food, but not everyone knows that they were revered and celebrated in ancient times. Just think of the Egyptians, who used them (the ones with eyes) for some rituals related to Isis, the goddess of fertility and motherhood, who assumed many of the typical functions of all the Mediterranean Great Mothers.
Pythagoras considered beans the second home of souls.
The Romans, during the Feralia and Lemuria, festivals linked to the cult of the ancestors, used black beans to appease the spirits and protect themselves from them: their ritual use also served to ward off gossip.
The Hopi and Iroquois Indians celebrate beans with rituals and festivals, and in Europe, according to an ancient belief, it was a good omen and a sign of protection to prepare bean-based sweets during the Epiphany or Twelfth Night, to ensure a peaceful future for the family.
But among all of them, there's one tradition that still endures today: throwing beans in Japan. Known as Setsubun, "throwing the beans" is widely celebrated and a favorite among children.
Why do they throw them? Beans represent vitality and are thought to symbolically purify the home by warding off evil spirits that bring bad luck and ill health. Since the Japanese like to play with words, there's also a hidden meaning: the pronunciation of the word beans (mame 豆) is similar to the word for demon eyes (ma-me 魔目). Throwing beans metaphorically represents destroying demons (mametsu 魔滅).
The recipe of recipes: pasta and beans
Let's look at Italy's culinary traditions: beans have always been a staple of popular cuisine. Perfect in salads with tuna, onions, or grains. Ideal for soups or cream soups.
But it's with pasta that beans form an unbeatable pairing, just think of the countless variations: dry, creamy, or soupy, enjoyed piping hot or almost cold, freshly prepared or the next day, when you get it just right, to use the Neapolitan term. And then there's the secret touch: add pork rind!
For those who want to try their hand at making them, here's the complete recipe:
https://www.fattoincasadabenedetta.it/ricetta/pasta-e-fagioli/
Sources:
https://www.bonduelle.it/azienda/abc-verdure/fagioli-proprieta-benefici-usi-in-cucina/1909/1909
https://smartfood.ieo.it/alimenti/fagioli/
https://www.acero-rosso.it/setsubun-il-lancio-dei-fagioli-in-giappone/
https://www.darwinviaggi.com/it/racconti-articoli/setsubun-fagioli-propiziatori-primavera-giappone
https://www.gamberorosso.it/notizie/fagioli-valori-nutrizionali-ricette-storia/
https://www.salentokm0.com/it/antiche-varieta/fagiolo-con-locchio
