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Dry beans are among the richest natural sources of the B-complex vitamins - thiamin, pyridoxine, niacin and folic acid. These vitamins are considered metabolic catalysts, the “spark plugs” of the human machine. They trigger the process that turns food into energy and keeps our digestive and nervous systems healthy.
Like vitamins, minerals are essential to the diet. Beans contain many of these important minerals.
Iron: Important for building red blood cells which carry oxygen. A cup of cooked beans provides nearly half the amount of iron recommended daily for men and about one quarter the amount recommended for women.
Phosphorus: Needed for building strong bones and teeth and for regulating body processes.
Potassium: Important for regulating fluid balances, muscle contraction, and needed in the diet of persons on diuretic medication and for whom low-sodium diets have been prescribed.
Magnesium: Necessary for building protein, contracting muscles, and conducting nerve impulses. Because dry beans are unprocessed, they are rich in this mineral which is normally lost in the refining of whole grains and cereals.
Zinc: Required for growth and repair of body tissues. Dry beans compare favorable with some meats in zinc, making beans an important party of a vegetarian diet.
The following recipe for Nine Bean Soup makes 10 gift packages. Use 2 cups of the bean mixture for one recipe of soup. This recipe does contain lean ham to give it flavor, but the amount of ham can be halved.
Nine Bean Soup
I lb. each of barley pearls
dried black beans
dried red beans
dried pinto beans
dried navy beans
dried Great Northern beans
dried lentils
dried split peas
dried black-eyed peas
Combine all beans. Divide into 10
95.8%