Tepary Beans: New Weapon In The Fight Against Diabetes

Tepary Beans: New Weapon In The Fight Against
Diabetes

In pre-Columbian times many Indians traded over great distances things such as shells, beans, seeds, skins, copper and other things of some trade value. One of the items of trade that came up from Mexico was the tepary bean. It was a major item of trade with the agrarian tribes of the peublos of the southwest, such as the Papago, Zuni, Hopi, Pima, and others. This bean, the tepary bean (Phaseolus acutifolius, Fabaceae) is considered to be a native to the southwestern United States & Mexico and has been grown there by the native peoples since pre-Columbian times. It is much more drought-resistant than more common beans and is grown in desert and semi-desert conditions from Arizona through Mexico to Costa Rica. It does not has much in the way of water requirements. It needs a relatively low amount and will grow in areas where the annual rainfalls are less than 16”.

The etiology of both the brown and the white Tepary bean is pawi, the Papago Indian word for bean, and further, t’pawi, meaning simply ‘it is a bean.’ The Tepary plant is drought-resistant and able to flourish and mature on a single irrigation or thunderstorm downpour.  The tepary is also disease resistant to a very high degree.  Before arriving on US soil, the tepary bean had a rich cultural history that stretched back more than 6000 years in the arid landscape of Mexico.

Both the brown and the white versions of the Tepary have a rich and nutty flavor.  The beans are shelled and dried before use and are cooked into many traditional southwestern stews and casserole-like dishes as well as a ground Pinole.  The Hopi Indians use the white Tepary beans to break a traditional fast by placing the beans under the hot sand and cooking them with salt water.

The beans vary in color and shape; they are oval, flattish or round and vary between a fleshly white, speckled brown, reddish-brown, or purplish-brown color.  There is also a ‘blue’ version that is actually a graphite gray in color along wit a tan speckeled with blue variety as well. Despite their very small size they offer an exceptional nutritional value combined with a high amount of fiber.  These so-called miniature beans have a fast crop yield but they are difficult to harvest due to their small size & their thin skins, which usually split open when touched thus scattering the beans.

Medicinally these beans are being studied for their ability to provide diabetics with a more effective insulin usage thus reducing Blood Glucose (BG) levels. They have recently been added to the arsenal of cancer treatment as well. There is a cytotoxic effect of tepary bean lectins on four human types of malignant cells lines. This resesrch demonstrates that plants that are wild or semi-domesticated, which also contain anti-nutritional products such as lectins, can and should be used to obtain products with therapeutic and/or diagnostic applications that are alternative to their use as a food source.

What is not to like? It grows well, in difficult conditions, grows fast, tastes good & is healthy for you!

Tepary Bean Recipes

Pima Posh'ol Soup - Pima Tepary bean Soup
Categories: Amerindian, Ethnic, Vegetable,
Yield: 6 servings

2 c  White tepary beans
2 c  Whole wheat kernels
1 ea Soup bone beef large
2 ea Green hot peppers seeded & chopped
Water as required
Salt to taste

Wash beans, wheat & soup bone.
Place into large pot then cover with boiling water.
Cover then add peppers.
Cook beans & peppers for 3 1/2-4 hrs.until are tender.
Add salt then stir well.
Serve with warm tortillas.

ORIGIN:
Sandra Tall Woman, Gallup-NM, circa 1999



White Tepary Bean & Beef Stew
Categories: Stew, Ethnic, Maindish
Yield: 6 servings

1 1/2 c  white tepary beans dried rinsed & picked through
10 c  water
1 c  carrot diced
1/2 white onion diced
1 ea garlic clove minced
Salt & pepper to taste
3 ea bay leaves
1 ts dried thyme leaves
1 lb beef stew meat cubed 1"
1/2 c  brown rice flour
1/2 c  masa harina (corn flour)
olive oil for cooking meat

Dump tepary beans into a crock pot.
Add water, salt, pepper, bay leaves, garlic, thyme leaves, carrot & onion.
Begin cooking the beans and liquid on low heat.
Pre-heat a large deep cast iron skillet over med-high heat.
Pour rice & corn flour into a plastic bag.
Add in meat cubes.
Shake bag vigorously to coat meat cubes with flour.
our olive oil into skillet to cover bottom 1/8" deep.
Place meat into skillet then brown.
Keep turning meat cubes until all sides are browned.
Drain meat on a paper towel covered plate.
Scrape roux from pan then put it into crock pot.
Add meat then stir to blend roux & meat.
Cook stew until beans are tender.
Your cooking times will vary based on your crock pot.

ORIGIN: Bettina Melendez, Tuba City-AZ, crica 2000


Tepary Bean Lasagna
Categories: Vegetable, Maindish, Healthy
Yield: 6 servings

1 c tepary beans rinsed & soaked
2 1/2 c  vegetable stock
1 1/2 Tb tbsp olive oil
1 ts fennel seeds
2 ea zucchini sliced
8 oz lasagna noodles cooked
2 oz fresh basil
2 ea onions chopped
32 oz seasoned tomato sauce
4 ea Garlic cloves minced
1/2-1 c  grated mozzarella cheese

Combine tepary beans, stock & fennel seeds.
Bring to a boil then cover & reduce heat.
Simmer until beans are tender & liquid is almost absorbed.
Mash beans then add tomato sauce.
Cook onions & garlic in olive oil ina large cast iron skillet for 5 mins.
Add zucchini then cook 5-6 mins.
Pre-heat oven to 350 deg-F.
Spread a small amount of sauce on the bottom of a 9"x13"x2" baking pan.
Place a single layer of lasagna noodles on top of sauce.
Spread 1/2 of zucchini-onion mixture on top of noodles.
Pour 1/2 of bean-tomato mixture on top of vegetables.
Place another layer of lasagna noodles then repeat process.
Cover top with shredded cheese.
Bake for about 30 mins.

ORIGIN: Leslie Androsik, Santa Fe-NM, circa 2001

Sources:

Rancho Gordo – New World Specialty Food
1755 Industrial Way, #26
Napa, CA 94558
http://www.ranchogordo.com

San Xavier Farm Cooperative Association
8100 South Oidak Wog
Tucson, AZ 85746
520...

Native Seeds/SEARCH
526 North Fourth Avenue
Tuscon, AZ 85705
520-622-5561

http://www.nativeseeds.org

http://www.slowfoodusa.org/index.php/programs/ark_product_detail/brown_and_white_tepary_bean/

http://www.purcellmountainfarms.com/Tepary%20Beans.htm

Copyright © 2009 Donald R Houston, PhD. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed without the author's consent.