You do not need to be a vegetarian to appreciate the nutritional benefits of beans. Beans are an easy, convenient, and affordable way to get more protein, fiber and antioxidants into your diet.
“I was determined to know beans.”— Henry David Thoreau, The Bean-Field
How about you? How well do you know beans?
Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around.
Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients, and they are low in calories.
Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.
What To Do With Beans
Many people avoid beans because they just don’t know what to do with them. Are you one of them? Keep reading:
- Toss beans and diced veggies (such as celery, shallots, red peppers) with vinaigrette for a quick bean salad.
- Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup.
- Top a green salad with 1/4 cup of your favorite beans.
- Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.
- Include 1/3 cup of beans with your other favorite toppings next time you make stuffed baked potatoes or sweet potatoes.
- Top refried beans with chopped tomatoes, cilantro, sour cream and guacamole for a delicious and nutritious dip.
- Mix black beans with guacamole, sour cream, cilantro, salt and pepper for a quick, nutrition packed bean dip.
- Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with beans. See recipe below.
If you’re new to cooking with beans, try these tips for delicious and well-cooked beans.
- Be sure to wash and clean the beans first.
- Soak dried beans for 8-12 hours before cooking (hint: cut a bean in half; if the center is still opaque, keep soaking).
- After soaking, rinse, fill pot with fresh water, bring to a boil, then skim off the foam.
- To aid digestion, add kombu, bay leaf, cumin, anise, or fennel to the water.
- Cover and simmer for the suggested time.
- Remember: Only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process.
Quick tips: For speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead (some people find them even easier to digest!). Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can. Even better, find BPA free cans.
Black Bean Brownie Recipe
1 (15 ounce) can black beans, drained and rinsed
3 large eggs (organic, cage free eggs are best)
1/3 cup melted butter- more for greasing baking pan (butter from grass fed cows has CLA, vitamins A, K2, D and E, magnesium, zinc and copper)
1/4 cup cocoa powder (raw cacao powder is a nutritional power house)
1/8 teaspoon salt (sea salt is a better option than processed table salt)
2 teaspoons vanilla extract
3/4 cup sugar (coconut sugar is good option)
1/2 cup semi-sweet chocolate chips (find the least processed brand)
1/3 cup finely chopped walnuts (sprouted would be even better!)
Preheat oven to 350 degrees
Butter an 8×8 inch baking pan.
Process black beans, eggs, butter, cocoa powder, salt, vanilla and sugar in food processor until smooth.
Stir in chocolate chips and walnuts.
Pour into prepared pan.
Bake 30-35 minutes.
Cool before cutting.
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