This week, our celebrated ingredient that enjoys biblical acclaim is:
THE LEGUME
"...wheat, and barley, and flour, and parched corn, and beans, and lentils, and parched pulse...for David, and for the people that were with him, to eat: for they said The people were hungry, and weary, and thirsty, in the wilderness." (2 SAMUEL 17:28, 29)
In this moment of King David's story, his throne is being violently challenged by one of his own adult sons, Absalom, who had experienced disenfranchisement and is now ambitious for power. In the battles that ensue, David's army suffers becoming faint with hunger. God inspires allies that respond by delivering provisions to David and his men, and beans were one of the important foods sent to them for restrengthening as they face the hardship of war.
How could beans have helped? Today, we know that beans are packed with numerous health benefits that include complex carbohydrates or starches, 12 grams per cup, which make for an excellent source of quick energy. In that same one cup, there is also 17.9 grams of plant protein which is a building block of bones, muscles, cartilage, skin, and blood. Beyond these nutrients, beans are high in potassium, iron and thiamine.
This ingredient is also medicinal. Beans help to lower blood pressure and reduce "bad" cholesterol. They also prevent and can even cure constipation, and according to some studies may even provide protection from certain cancers developing such as colon and breast.
While biblical scholars believe the type of bean eaten by biblical people was actually the broad bean which was widely cultivated in their time throughout the Mediterranean region, the following recipe (which is a family favorite) actually features the white bean.
PASTA & BEANS
2 tablespoons olive oil
3 or 4 garlic cloves, minced
1 can (28 ounces) tomatoes
2 teaspoons dry parsley
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1 can (15 ounces) drained white beans (northern, pinto, or cannellini)
1/4 cup reasonably priced dry red wine (optional)
Salt and pepper
2 cups elbow macaroni - uncooked
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| Simmer tomatoes until softened |
Heat oil in large skillet over medium-low heat. Add garlic and cook until brown. Stir in tomatoes and cook for 8 minutes. Add parsley, basil, and oregano. Adjust heat to a simmer, cook tomatoes until they soften, stirring occasionally, for 15 minutes. Add beans, along with wine if you wish, and cook until heated through. Season with salt and pepper to taste.
Boil macaroni according to package directions. Drain, then combine to bean mixture. Serve with the option of topping with Parmesan cheese.
Enjoy as a one-dish meal, or serve with a salad, it's a perfect comfort food for the season!
