Runner beans (dry)

Origins and history

Runner beans are native to Central and South America and have been cultivated for thousands of years. They were introduced to Europe in the 16th century and quickly gained popularity due to their versatility and nutritional value. Today, they are widely grown in many countries around the world, including the United States, Mexico, Kenya, and India.

Nutritional information

Dry runner beans are a nutritional powerhouse, rich in protein, dietary fiber, folate, iron, and potassium. They are low in fat and cholesterol and provide essential vitamins and minerals, making them a healthy addition to any diet.

Allergens

Dry runner beans are not commonly associated with allergens, but individuals with legume allergies should exercise caution.

How to select

When selecting dry runner beans, look for beans that are uniform in size, free from cracks or blemishes, and have a vibrant color. Avoid beans that appear shriveled or discolored, as they may be old or of lower quality.

Storage recommendations

Store dry runner beans in an airtight container in a cool, dry place, away from direct sunlight. They can be stored for up to a year without losing their quality.

How to produce

Amateur gardeners can grow dry runner beans by planting seeds in well-drained soil in a sunny location. Provide support for the vines to climb, and ensure regular watering. Harvest the beans when the pods are dry and brittle.

Preparation tips

Before cooking dry runner beans, they should be soaked overnight to soften them and reduce cooking time. Rinse the beans thoroughly and discard any discolored or damaged ones. To cook, simmer the beans in water or broth until tender, which usually takes about 1 to 2 hours. Adding a pinch of baking soda to the cooking water can help soften the beans further. For added flavor, cook the beans with aromatics such as onions, garlic, or herbs.

Substitutions

Dry kidney beans or pinto beans can be used as substitutes for dry runner beans in most recipes.

Culinary uses

Dry runner beans are commonly used in soups, stews, and casseroles. They can also be mashed and used as a filling for burritos or added to salads for a protein boost. In Mexican cuisine, they are often used in dishes like refried beans or as a filling for tamales.

Availability

Dry runner beans are commonly available in North America, Europe, and parts of Africa and Asia.