How Do You Cook Scarlet Runner Beans?
Scarlet runner beans are cooked by boiling or steaming them until tender, typically after shelling the beans from their pods. They must be cooked properly to remove toxins and enhance their flavor and texture.
Understanding Scarlet Runner Beans
Scarlet runner beans ( Phaseolus coccineus ) are more than just a pretty face in the garden. Celebrated for their vibrant red flowers and attractive seed pods, they are also a delicious and nutritious food source. Originating from the mountains of Central America, they have been cultivated for centuries and are now enjoyed worldwide. However, raw scarlet runner beans contain phytohaemagglutinin, a toxin that can cause gastrointestinal distress. Therefore, proper cooking is essential.
Nutritional Benefits
Scarlet runner beans offer several health benefits:
- High in Fiber: Aids digestion and promotes gut health.
- Rich in Protein: Important for muscle building and repair.
- Good Source of Vitamins and Minerals: Includes folate, iron, and manganese.
- Low in Fat: A healthy addition to a balanced diet.
- Antioxidants: Helps protect against cell damage.
The Cooking Process: Step-by-Step
Preparing and cooking scarlet runner beans is a straightforward process:
Harvesting or Purchasing: If growing your own, harvest when the pods are plump but still relatively young. You can also purchase them at farmers’ markets or some specialty grocery stores.
Shelling: Remove the beans from their pods. Discard the pods or compost them.
Washing: Rinse the shelled beans under cold running water.
Boiling:
- Place the beans in a large pot.
- Cover them with cold water.
- Bring to a rolling boil and boil vigorously for at least 10 minutes. This is crucial for removing toxins.
- Reduce heat and simmer for 45 minutes to 1 hour, or until the beans are tender. Check periodically and add more water if necessary.
Steaming:
- Place beans in a steamer basket over boiling water.
- Steam for approximately 45 – 60 minutes, or until tender.
- Ensure that the water doesn’t evaporate completely.
Draining: Drain the cooked beans and discard the cooking water.
Seasoning and Serving: Season the beans with salt, pepper, herbs, or other spices to taste. They can be served as a side dish, added to soups, stews, or salads, or mashed and used as a spread.
Common Mistakes and How to Avoid Them
Several common mistakes can affect the quality of cooked scarlet runner beans:
- Insufficient Boiling Time: Underboiling is a serious risk as it doesn’t eliminate the toxins. Always boil vigorously for at least 10 minutes before simmering.
- Overcooking: Overcooked beans become mushy. Check for tenderness periodically during simmering.
- Using Old Beans: Older beans may take longer to cook and may not be as tender.
- Not Seasoning Properly: Scarlet runner beans can be somewhat bland on their own. Season generously to enhance their flavor.
- Adding Acid Too Early: Adding acidic ingredients like tomatoes or lemon juice too early in the cooking process can toughen the beans. Add them towards the end of the cooking time.
Scarlet Runner Bean Varieties
While the scarlet runner bean is the most common type, variations exist in color and size. Some varieties are grown primarily for their ornamental value, while others are prized for their flavor. Check the specific seed packet or plant label for any unique cooking recommendations.
Culinary Uses of Scarlet Runner Beans
Scarlet runner beans are versatile and can be incorporated into various dishes:
- Side Dish: Simply boiled and seasoned.
- Soups and Stews: Add them to your favorite vegetable or bean-based recipes.
- Salads: Combine them with other vegetables and a vinaigrette dressing.
- Dips and Spreads: Mash them with garlic, lemon juice, and olive oil.
- Casseroles: Bake them with other vegetables and a creamy sauce.
Frequently Asked Questions (FAQs)
Are scarlet runner beans poisonous if not cooked properly?
Yes, raw scarlet runner beans contain phytohaemagglutinin, which is toxic. Proper cooking, especially vigorous boiling for at least 10 minutes, is essential to neutralize this toxin.
Can I eat the pods of scarlet runner beans?
Young, tender pods can be eaten, but they also need to be cooked. Older pods tend to be tough and stringy. Many gardeners prefer to harvest beans when they are young and the pods are still edible. However, even the pods need to be cooked thoroughly to neutralize toxins.
How long should I soak scarlet runner beans before cooking?
Soaking is not strictly necessary, but it can reduce cooking time. If you choose to soak them, soak them in cold water for at least 8 hours or overnight, then drain and rinse before cooking.
What is the best way to tell if scarlet runner beans are cooked properly?
The beans should be tender but not mushy. You should be able to easily pierce them with a fork.
Can I freeze scarlet runner beans?
Yes, cooked scarlet runner beans freeze well. Let them cool completely, then pack them into freezer bags or containers. They can be stored in the freezer for up to 6 months.
Do dried scarlet runner beans need to be cooked differently?
Yes, dried scarlet runner beans require a longer soaking and cooking time. Soak them overnight, then boil and simmer them until tender.
What does scarlet runner beans taste like?
When cooked properly, scarlet runner beans have a slightly earthy and nutty flavor. They can be a bit bland on their own, so seasoning is important.
Can I cook scarlet runner beans in a slow cooker?
Yes, you can cook them in a slow cooker, but be sure to boil them for at least 10 minutes first. Then, transfer them to the slow cooker with enough water to cover them and cook on low for 6-8 hours.
Are scarlet runner beans the same as lima beans?
No, while both are legumes, they are different species. Scarlet runner beans have a distinct flavor and texture compared to lima beans.
Can I grow scarlet runner beans indoors?
They are best grown outdoors due to their size and need for sunlight, but can be started indoors early in the season.
How do I know when to harvest scarlet runner beans from my garden?
Harvest when the pods are plump but still relatively young and tender. You can also harvest the beans when they are mature and dry for use as dried beans.
Can you cook Scarlet Runner Beans in an Instant Pot?
Yes, Scarlet Runner Beans can be cooked in an Instant Pot. After boiling vigorously for at least 10 minutes to eliminate toxins, pressure cook them on high for approximately 15-20 minutes. Natural pressure release is recommended for best texture. Remember that the exact time may vary depending on your Instant Pot model and the beans’ age.