White bean

Phaseolus vulgaris

legume

White seeds of the common bean, a plant from Mesoamerica; most beans protected by an appellation are white, from Tarbais to the Vendée mogette. 100 g dry provide 23 g of protein, 15 g of fibre and 10 mg of iron.

Origin

Central and South America

Season (United States)

all year round · grows in your region

Preparation

Like the red kidney bean, to a lesser degree: soak, discard the water, and bring to a real boil — undercooked, it contains a lectin that upsets the gut. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding. Its oxalates leach into water: boiling it and throwing the water out takes a good share with it. High in purines: to rotate rather than stack, if the ground is sensitive.

Molecules

Resistant starch RS1 · GOS (galacto-oligosaccharides) · Saponins · Folates (B9) · Plant iron · Zinc · Potassium · Protein · Lysine · Phosphorus · Molybdenum · Choline · InositolIn small amounts, not counted Calcium · Copper · Tryptophan · PhytosterolsWhat slows things down Phytates · Oxalates · Purines

Did you know?

The Tarbais bean grows by climbing maize stalks; it has held a Label Rouge since 1998, and has its own festival in September.