【いんげん豆】には食物繊維が豊富に含まれている!

いんげん豆は、南北アメリカ大陸の主要作物で、ヨーロッパには、コロンブスの2度目の航海で持ち込まれたとされています。

日本には、江戸時代の前期に、明(みん)からの帰化僧、隠元(いんげん)禅師によって持ち込まれたといわれます。「いんげん」という名前は、「隠元(いんげん)」が由来とされています。

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品種は数百種類、最も日常的に食べられている豆

いんげん豆(隠元豆)は、マメ科インゲンマメ属の一年草です。生育が早い種類は、50日で収穫することができるのです。関西地方では、1年に3度収穫できることから「さんどまめ(三度豆)」とも呼ばれます。

1年中スーパーでは見かけますが、旬は、6~9月で、最も美味しく、価格も安いのは夏なのです。いんげん豆には、実が成熟する前にさやごと食べるさやいんげん(軟莢種)と、成熟した豆を食べる硬莢種があります。

また、蔓性のつるあり種とつるなし種に区分され、豊富で多様な品種があるのです。

いんげん豆の種類には、甘納豆の材料として知られる、代表的な銘柄の金時豆、豆粒の鳥のくちばしのような突起があるひよこ豆、虎のような模様が入った虎豆(とらまめ)などがあります。

軟莢種で一般的なのが、つるあり種で丸さやの代表品種、5寸いんげんとも呼ばれる、どじょういんげんです。柔らかく筋も少なく、味も良いのです。

同じく、丸さやのサーベルいんげんは、どじょういんげんよりも細く、緑色が濃いのです。平さやいんげんは、さやが扁平で幅が広いのが特徴です。

驚くほど多くの栄養素を、豊富に含むいんげん豆

いんげん豆の主成分は糖質で、タンパク質も豊富に含みます。むくみ防止効果が高いカリウム、骨の健康維持に欠かせないカルシウム、マグネシウム、鉄分、亜鉛のミネラル類を豊富に含んでいます。

ビタミンも豊富で、疲労を回復する効果が高いビタミンB1 、血液の流れを改善し血栓などの予防効果が期待できるビタミンB2、そして、コラーゲンの生成を助けるビタミンCも含まれているのです。

またベータカロテンも豊富にふくまれ、タンパク質や尿の合成を促進する作用がある、アスパラギン酸も含まれています。また、必須アミノ酸が全て含まれていることが特徴です。

必須アミノ酸は、体内では合成できない9種類のアミノ酸、バリン、ロイシン、イソロイシン、リジン、メチオニン、フェニルアラニン、トリプトファン、ヒスチジン、スレオニンです。

必須アミノ酸は、食品から摂取する必要がある、健康の維持には必要不可欠なアミノ酸なのです。そしていんげん豆は、食物繊維も豊富に含んでいます。

タンパク質、脂質、糖質、ビタミン、ミネラルと並ぶ、第6の栄養素として重要視される栄養素です。

豊富に含まれるいんげん豆の食物繊維で身体もスッキリ

いんげん豆の食物繊維の含有量は、50gあたり、約5~9gです。豆類のなかでは、最も多く含まれています。いんげん豆は、豊富なタンパク質とミネラル、ビタミン、必須アミノ酸、食物繊維をバランス良く含んでいるのです。

食物繊維には、水に溶ける海藻類や、果物に含まれる水溶性食物繊維と不溶性食物繊維があり、いんげん豆に含まれるのは、水に溶けない不溶性食物繊維です。

体のなかでは消化されず、体内を通り抜けるときに様々な効果を発揮します。食物繊維の主な効果は、胃や腸の内部で水分を吸収して膨張することで食欲を抑えます。

そして、膨張して便のカサを増すことで、便秘の解消や体内の老廃物を排出、老廃物だけでなくコレステロールも排出することで、コレステロール値を下げる働きもあるのです。

腸を刺激することで、腸の蠕動運動を促し、便秘を解消し便通も改善されます。腸内環境を整えることで、身体に有効な栄養の吸収効率も上がるため、美容、美肌効果も期待できるのです。

また食物繊維には、塩分(ナトリウム)の吸収を抑える働きがあるため、高血圧の予防も見込めるのです。

豆本来のシンプルな味わいが美味しい、いんげん豆

いんげん豆の下処理は、ヘタとさやのすじを取り、たっぷりのお湯で約2%の塩加減で茹でます。目安は、1リットルに大さじ1杯程度です。茹でた後は、急速に水で冷やすことです。

冷水で冷やすことで、余熱による色の劣化を防ぐこともできるのです。さっと茹でて、きゅっと冷やし、水を良く切ることがポイントです。

豆特有の甘味があるいんげん豆は、おひたし、辛子和え、サラダなど、何にでも合うのです。色合いが美しいので、付け合わせにも良く合います。

天ぷらはシンプルに揚げて、塩や天つゆで食べても美味ですし、かき揚げに入れると彩りがきれいです。いんげん豆は、マヨネーズとも良く合います。

おかかに、少量の醤油を加えマヨネーズと和えて、茹でたいんげん豆と和えるだけです。ごま油を少量まぶすと、ごまの香りが食欲をそそります。

また、いんげん豆は肉との相性も良いのです。いんげん豆2本程度を豚バラ肉でクルクル巻いて、フライパンでこんがり焼き上げます。味付けは塩胡椒、豚肉の旨みと豆の甘味でシンプルな味付けでも美味しいのです。

豚バラ肉の良質なタンパク質、ビタミンB1、コラーゲンによる滋養強壮、疲労回復効果も期待できるのです。

最後に

いんげん豆は、冷凍保存することも可能です。下ごしらえをして、塩を入れたお湯で1分程度固めに茹でて、冷水にさらし、ざるに上げて水を切り、キッチンペーパーなどでよく水分を吸い取ります。

1回あたりの使用分でラップで小分けして、ジッパー付きの冷凍に入れ、平らに並べて冷凍します。

使うときは自然解凍でも、凍ったままでも使用できるので便利です

。栄養バランスに優れたいんげん豆を、手軽に料理に取り入れましょう。

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