Urd Bean

The Urd Bean is a legume from India and closely related to the mung bean and other types of beans found in Asia. It is also called the lentil bean because of the shape and size of its black seeds. Since the Urd Bean can be used in many ways in the kitchen, it is an important component of numerous traditional Indian dishes.

What you should know about the Urd Bean

Like all legumes, the primeval bean belongs to the large family of pea-buds. It is an upright annual plant that usually does not grow taller than 30 cm, although some variants can reach a height of over half a meter.

The flowers of the plants are yellow and only bloom for a few hours. Two to three elongated pods develop from them per inflorescence. These are up to 7 cm long, are coarsely haired on the surface and each contain four to ten seeds. Apart from a few cultivated forms, the seeds are dark green to deep black. Since they have a diameter of about four millimeters, are slightly flattened and have a square to round shape, they are strongly reminiscent of lenses. That is why they are often called lentil beans in German-speaking countries. Not only the seeds are edible, but also the whole pods. However, these are rarely available outside of India.

Usually in Europe only the dried seeds are sold under the name Urdbohnen. Although the primeval bean is one of the relatively unknown legumes, it is one of the oldest useful plants known to mankind. It was already cultivated more than 4000 years ago on the Indian subcontinent and is still very common there. In both India and Pakistan, French beans are a popular ingredient in hearty stews and curries. Since the cooking time is the same as that of rice, the two foods are often cooked together.

In addition, dried wild beans are processed into flour and used for the preparation of thin cakes, various donuts and other savory pastries. Mixed with rice flour, it is also used to prepare dumplings. Dishes based on Indian bean flour are typical of South Indian cuisine. As with other types of beans, bean sprouts can also be obtained from ancient beans by germination. These are particularly suitable for use in soups and stews. Since native beans are mostly sold dry, they are available all year round.

Importance to health

Like all legumes, French beans are particularly rich in protein and low in carbohydrates. Since they also contain a lot of fiber, which swells up in the digestive tract, they have a very filling effect.

This makes it a very suitable food for weight loss diets. In addition, the combination of protein and fiber means that blood sugar levels only rise slowly after a meal. This avoids sugar spikes. Therefore, the consumption of French beans can not only prevent diabetes, but is also recommended for diabetics who are dependent on insulin, as the necessary dose can be adjusted downwards. Red beans can also have a positive effect on blood pressure and cholesterol levels.

Thanks to the high proportion of B vitamins, native beans also support the metabolism and the nervous system. French beans should only be consumed cooked, as they can lead to severe digestive problems when raw and in large quantities even to death.

Ingredients & nutritional values

With a share of 20 to 25 percent of the dry weight, native beans have an unusually high protein content even for legumes. A third of the carbohydrates contained in native beans are in the form of fiber. The content of unsaturated fatty acids is also very high.

In addition, native beans also contain numerous vitamins, especially from the vitamin B complex, as well as essential minerals and trace elements such as potassium, phosphorus, iron, zinc and manganese. Like all legumes, French beans contain lectins and protease inhibitors, which can cause stomach upset, bowel inflammation and vomiting, diarrhea. However, these substances are neutralized by cooking. A very high content of hydrogen cyanide is typical of the variety of Urdbohnen.But since this is water-soluble, no health problems are to be expected if the beans are prepared correctly.

Intolerances & allergies

The Urd bean is usually extremely well tolerated and even easier to digest than the bean types common in Europe. Unpleasant flatulence can only occur in people with a sensitive gastrointestinal tract. These arise because indigestible carbohydrates are broken down by intestinal bacteria.

These complaints can be prevented by longer cooking times and the addition of digestive herbs and spices. Since French beans contain purines, consumption can lead to an increase in uric acid levels. Therefore, people who are suffering from gout should discuss with their doctor how much they can consume French beans.

Shopping & kitchen tips

Since native beans are sold dry, they can be stored for an extremely long time and are ideal for storage. If they are not available in the normal supermarket, they can be obtained from Asian markets or online.

Dried French beans are offered in two different qualities: whole or split. The split beans are particularly suitable for stews and dishes with creamy sauces, as they thicken the existing liquid during cooking and thus give the food a creamy consistency. Whole native beans can be used for all classic Indian dishes in which the use of beans or lentils is intended. With both variants, however, because of the toxins contained in ancient beans, it is essential to soak the beans in cold water for at least eight hours, preferably overnight.

This water must be thrown away before cooking. After draining, peanuts can be used according to the recipe. Whole native beans can also be sprouted and eaten in the form of bean sprouts. The germination time is only two to three days, and the sprouts stay fresh in the refrigerator for several days without any problems. The finished bean sprouts should also be thoroughly cooked before consumption.

Preparation tips

Due to its high protein content, the ancient bean is particularly suitable for vegetarian and vegan cuisine. Numerous meat-free Indian dishes are traditionally prepared with native beans, and recipes for lentils or other types of beans can easily be modified with native beans. Since the Urdbohnen have a spicy, slightly earthy taste, they harmonize very well with strong spices.

Rice and a yogurt sauce can provide an interesting contrast. However, native beans are also suitable for European-style dishes, especially for hearty stews. Since they have the property of thickening liquids, they are a healthy and low-calorie alternative to cream and sauce thickeners. The ancient bean can also be used as an unusual ingredient in salads. Depending on the type, the beans are lightly steamed beforehand or mixed with the other ingredients immediately after soaking and draining.