
Peeled Beans
Peeled beans, also known as hulled beans, are legumes from which the outer skin or hull has been removed. This process reveals the bean's inner flesh, resulting in a smoother texture and often a milder flavor compared to whole beans. Peeled beans can be a variety of colors depending on the bean type, ranging from white and cream to yellow or even light green. They are a versatile ingredient, prized for their ability to absorb flavors and their ease of digestion since the tough outer skin is removed, making them an excellent choice for various culinary applications from creamy dips to hearty stews.
Common Uses
- Preparing creamy bean dips: Peeled beans blend easily into smooth, flavorful dips like hummus or white bean dip, offering a lighter texture and quicker cooking time compared to using whole beans with skins intact.
- Making hearty bean soups and stews: Peeled beans thicken soups and stews while providing a tender, less chewy texture, making them a great addition to vegetarian chili or bean-based minestrone.
- Creating smooth purees and sauces: Peeled beans can be pureed to create silky-smooth sauces, often used as a base for vegetable dishes or as a healthy alternative to cream-based sauces.
- Using as a nutritious base for veggie burgers: Peeled beans can be mashed and combined with vegetables, grains, and spices to form flavorful and healthy veggie burgers that bind well and cook evenly.
- Utilizing in baked goods for moisture and nutrition: Peeled beans can be incorporated into cakes, muffins, and breads to add moisture, fiber, and a subtle sweetness while creating a tender crumb.
Nutrition (per serving)
Nutrition (per serving)
Calories
341.0kcal (17.05%)
Protein
22.5g (45%)
Carbs
62.7g (22.8%)
Sugars
3.4g (6.8%)
Healthy Fat
0.9g
Unhealthy Fat
0.2g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
341.0kcal (17.05%)
Protein
22.5g (45%)
Carbs
62.7g (22.8%)
Sugars
3.4g (6.8%)
Healthy Fat
0.9g
Unhealthy Fat
0.2g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in protein, essential for muscle building and repair.
- Good source of fiber, promoting digestive health and regularity.
- Contains iron, crucial for energy production and preventing anemia.
- Provides folate, important for cell growth and development, especially during pregnancy.
- Low in fat and cholesterol, supporting heart health.
- Offers complex carbohydrates for sustained energy release.
Storage Tips
Peeled beans are highly perishable. For short-term storage (1-2 days), refrigerate them in an airtight container. To extend their shelf life, blanch them briefly in boiling water, then transfer them to an ice bath to stop the cooking process. Drain thoroughly and freeze in a single layer on a baking sheet before transferring to freezer bags. Frozen peeled beans can last for several months.
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