“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.
Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. 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 1/3 cup of your favorite bean.
· 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.
· 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.
My absolute favorite is bean stew that I enjoy with rice and avocado! Provides protein, fiber and iron I need as a vegetarian.
GET EVEN HEALTHIER!
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