Market Fresh Finds: Uncover the goodness of shelling beans

Shelling beans are a little different than your typical string beans we are all familiar with. Unlike their cousin the green bean, the pod is not consumed. Rather their drying seeds are used. Shelling beans also include varieties such as lima beans, soybeans, peas, butter beans, broad beans, black beans, black-eyed peas and fava beans. Inside a shelling bean pod are distinct beans that are harvested at the height of maturity, then cooked fresh or dried for later use. They also freeze very well. They are typically harvested when the pods are drying out but haven’t burst yet. The pod itself is typically not tender or eaten, since they are harvested for what’s inside.

Here’s how to select a choice shelling bean. Look for pods that are bumpy, and a bit dried out so the seeds are fully developed, however, the stems still remain green. Shelling the bean is easy and is referred as “threshing.” You can scoop the seeds out by running your thumb or finger along the inside of the pod halves.

You can cook the beans when harvested by including them in soups, stews and other dishes. They do take 20 to 30 minutes to soften. They are considered a vegetable, unlike other beans (legumes) that are dried and used later, but shelling beans are cooked very similarly to legumes. They make a great addition to salads and other dishes, alongside meats, roasts, etc., or vegetable dishes.

Shelling beans are high in thiamin (B-1), folate (B-9), dietary fiber, zinc, manganese, iron, magnesium and potassium. Varieties local to Washington state include black, dark and light red kidney, pink, pinto, and small red and small white.

Making these beans the star of the show or perform a supporting role, you can easily make some pretty tasty grub! At family gatherings, potlucks and other group meals you can almost always find a freshly made bean salad that is cost-effective and goes a long way. The great part about salad making with shelling beans is that you can pick just about any ethnicity to use as your flavor profile by varying spices, and you can do the same with some of the salad elements. For example, you can give it a Mexican theme by adding cumin and cayenne and red pepper to the salad dressing. You can make it have an Italian theme by including thyme, rosemary and lots of fresh basil. Same for Middle Eastern flavors. The idea is that the bean easily accepts a vinaigrette with the variety of flavors these themes offer. Add fresh vegetables, tomatoes, even olives if so desired, along with a little cheese such as feta or Cotija cheeses. Seeds such as sunflower, sesame, pepitas, or poppies are an awesome topping. You can also include other animal proteins like chicken, shrimp, clams, beef or pork to complement the plant proteins for a full cadre of proteins that your body can absorb.

For additional  recipes and serving suggestions, check out Chef Scotty’s Market Fresh Recipes at http://ext100.wsu.edu/clark/?p=8163. The FINI program provides help to SNAP consumers to purchase more fruits and vegetables at local farmer markets. Find out more at www.clark.wa.gov/public-health/snap-farmers-markets.

Carolyn Heniges is a Clark County WSU Extension master food preserver. For additional recipes, food preservation and food safety information visit http://ext100.wsu.edu/clark/?p=1134. Have questions? Call MFP Helpline: 360-397-6060 ext. 5366, or join Facebook Discussion Group “WSU Home Food Preservers – Clark County.”