Your guide to beans
When it comes to goodfor-you foods, it doesn’t get much better than beans. Beans provide fiber, folate, potassium, iron and other valuable nutrients. They’re also versatile, tasty and low-cost.
Big bean benefits
While nutrition profiles vary from bean to bean, all beans are a great source of plant-based protein. Eating beans and other legumes like lentils may help reduce your risk of heart disease. Because they’re a good source of fiber, they can also help keep blood sugar balanced.
Go away, gas
Some people find that they have trouble digesting beans. There are ways, however, to limit these side effects. For starters, make sure you add beans to your diet gradually. Adding a large amount of any highfiber food can be hard on your gut! If you’re hydrating dried beans, using a “hot soak” method (below) may also help remove some of the gasproducing compounds.
Canned beans can be high in sodium. Be sure to buy low-sodium canned beans. Drain and rinse well before using to cut the salt content.
Canned beans are a budget-friendly pantry staple. An even more costconscious option? Dried beans. They’re easier than you think, and you may find you prefer the flavor and texture of dried beans over canned. Here’s how to do it (adapted from The Bean Institute):
1. Sort your beans, picking out any small pieces of debris.
2. In a colander, rinse beans with cold water.
3. Place beans in a large pot. Add 10 cups of water for every 2 cups of beans.
4. Heat water to boiling; cook for 2 to 3 minutes.
5. Remove from heat. Cover, and let stand for 4 hours.
6. Drain beans and discard water. Rinse with cool water.
7. Place beans back in the pot. Cover with fresh, cold water. Place over medium heat and bring to a simmer. Cook for 30 minutes to 2 hours, stirring regularly and adding water as needed.
5 Quick, healthy bean recipes
While our recipes use canned beans, feel free to substitute with cooked dried beans. Each can contains around 1½ cups of beans.
Breakfast
Kidney bean breakfast tacos
Prep Time
5 minutes
Cook Time
10 minutes
Servings
4 servings
Serving Size
2 tacos
This morning meal looks elaborate but is easy to make. Use our suggested toppings or get creative with your own!
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Ingredients
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Preparation
- Heat half of the oil in a medium saucepan over medium heat. Add the whisked eggs and cook, gently turning until scrambled.
- Remove eggs from the pan. Add more olive oil to pan. Heat over medium flame and add the onion and jalapeño. Sauté until onion is soft, around 4 minutes. Stir in garlic and sauté for another minute. Add beans and sauté for 2 minutes.
- Fill each tortilla with a scoop of scrambled eggs and a scoop of kidney beans. Top each with chopped avocado, cilantro and a sprinkle of cumin.
Nutrition
(per serving)- 347 Calories
- 19g Total Fat
- 4g Saturated Fat
- 94mg Sodium
- 164mg Cholesterol
- 35g Total Carbs
- 11g Fiber
- 2g Sugars
- 13g Protein
- 599mg Potassium
Lunch
Lemony lentil soup
Prep Time
5 minutes
Cook Time
30 minutes
Servings
4 servings
Serving Size
1 cup
Red lentils cook up fast, going from pantry to table quicker than any other bean you can buy. Enjoy this quick and satisfying soup any time
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Ingredients
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Preparation
- In a large stockpot, heat the oil over medium heat. Add onions, carrot and celery, and sauté until soft, around 4 minutes. Add garlic and sauté for another minute. Add tomato paste and cook for another 2 minutes.
- Add the lentils, water and broth, and bring to a boil. Reduce heat to low, then cover and simmer for around 25 minutes, until lentils are fully cooked. Remove from heat. Add lemon juice, season with salt and pepper to taste, and serve.
Nutrition
(per serving)- 274 Calories
- 8g Total Fat
- 1g Saturated Fat
- 72mg Sodium
- 0mg Cholesterol
- 38g Total Carbs
- 17g Fiber
- 6g Sugars
- 15g Protein
- 704mg Potassium
Snack
Chickpea hummus
Prep Time
8 minutes
Cook Time
0 minutes
Servings
10 servings
Serving Size
Around 2 Tbsp
Store-bought hummus is delicious, but homemade is even better! Enjoy a scoop of this chickpea (garbanzo bean) hummus with sliced bell pepper, carrot sticks or whole wheat pita.
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Ingredients
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Preparation
In the bowl of a food processor, add chickpeas, tahini, garlic, olive oil and lemon juice. Process until well blended, stopping periodically to scrape down sides. Process again, adding 1 tablespoon of ice water at a time, until hummus reaches preferred consistency. Serve immediately or refrigerate for up to a week.
Nutrition
(per serving)- 216 Calories
- 9g Total Fat
- 1g Saturated Fat
- 17mg Sodium
- 0mg Cholesterol
- 28g Total Carbs
- 8g Fiber
- 5g Sugars
- 9g Protein
- 404mg Potassium
Dinner
White cannellini beans & greens
Prep Time
5 minutes
Cook Time
12 minutes
Servings
4 servings
Serving Size
Around 1 cup
Hearty yet light, this stew is perfect any time of year. Top with a sprinkle of Parmesan cheese or a squeeze of fresh lemon.
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Ingredients
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Preparation
Heat olive oil in a skillet over medium heat. Add garlic and red pepper flakes. Sauté until fragrant. Add greens, and sauté until wilted, around 3 minutes. Add beans and broth, and simmer for 5 minutes. Serve hot, or refrigerate and enjoy the leftovers for up to three days.
Nutrition
(per serving)- 234 Calories
- 7g Total Fat
- 2g Saturated Fat
- 224mg Sodium
- 0mg Cholesterol
- 33g Total Carbs
- 10g Fiber
- 1g Sugars
- 11g Protein
- 654mg Potassium
Dessert
Black bean brownie bites
Prep Time
10 minutes
Cook Time
20 minutes
Servings
12 servings
Serving Size
One square, 1/12 of tray
Beans for dessert? Why not, when they come in the form of these delicious brownie bites!
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Ingredients
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Preparation
Preheat oven to 350°F. In a high-speed blender or food processor, combine beans, cocoa powder, oats, maple syrup, oil, vanilla and baking powder. Blend until very smooth. Pour into a greased 8 x 8 pan. Sprinkle chocolate chips over the top and mix in with a spoon. Cook for about 20 minutes. Cool completely before cutting into 12 squares.
Nutrition
(per serving)- 246 Calories
- 7g Total Fat
- 2g Saturated Fat
- 9mg Sodium
- 2mg Cholesterol
- 38g Total Carbs
- 6g Fiber
- 12g Sugars
- 9g Protein
- 636mg Potassium
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