Brenda Khan
Beans are a cheap, tasty, and easy way to lower cholesterol and blood sugar levels and boost good gut bacteria. They are nutrient-dense, relatively low in calories, and rich in plant compounds called polyphenols, which support gut health. They are also an excellent source of dietary fibre, which is important for digestive health and may help reduce the risk of heart disease. Canned beans are a convenient option, but they tend to be high in sodium, so it is important to drain and rinse them before use. Dried beans are another option, which stay good for a year as long as they are kept dry. Beans can be added to salads, soups, stews, tacos, dips, and even blended into smoothies.
| Characteristics | Values |
|---|---|
| How to consume beans | Canned, dried, frozen, or fresh |
| Types of beans | Black beans, chickpeas, kidney beans, soybeans, edamame, cannellini, navy beans, pinto beans, lentils, etc. |
| Health benefits | Excellent source of dietary fiber, promotes good gut health, lowers cholesterol and blood sugar levels, boosts good gut bacteria, reduces risk of chronic diseases such as type 2 diabetes and heart disease, contains prebiotic compounds, rich in plant compounds called polyphenols, excellent source of protein, iron, and potassium |
| Ways to add beans to your diet | Bean-focused meals, salads, soups, stews, tacos, dips, hummus, curries, smoothies, rice or lentil dishes, sauces, stir-fries, omelettes, etc. |
| Tips for consumption | Gradually add beans to your diet, rinse canned beans to reduce sodium and gas-producing quality, opt for no-added sodium options, cook dried beans by boiling until tender, roast seasoned beans like chickpeas or edamame |
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What You'll Learn
Canned beans are convenient and affordable
Canned beans are a convenient and affordable way to add plant-based protein and dietary fibre to your diet. They are a great option if you don't want to spend time cooking dried beans, which can take longer to prepare. Canned beans are also a good choice if you're looking for a quick and easy way to add extra nutrition to your meals.
Canned beans are available in a variety of types, including black beans, chickpeas, cannellini, kidney beans and more. You can buy them without added salt, fat, or flavourings, and they are safe to eat directly from the can since they are fully cooked. Canned beans are affordable and can be found in most pantries, making them an accessible option for those looking to add more plant-based protein to their diet.
When using canned beans, it is recommended to drain and rinse them thoroughly before consumption. This helps to reduce the amount of sodium and improve digestion. Canned beans can be used in a variety of dishes, such as salads, Mexican dishes, soups, stews, and dips. For example, you can make hummus by blending chickpeas with tahini, lemon juice, garlic, olive oil, salt, and pepper. Canned beans can also be added to tacos as a meat substitute or used as a topping for rice or lentil dishes.
Canned beans are a versatile and nutritious option for those looking to increase their plant-based protein intake. They are affordable, convenient, and can be used in a variety of dishes, making them a great choice for those seeking a quick and easy way to add extra nutrition to their meals. With their long shelf life, canned beans are always available when you need them, making them a reliable option for meal preparation.
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Puree beans and add to sauces and soups
Pureeing beans is a great way to add beans to your diet. Pureed beans can be added to sauces, soups, and stews to thicken them. They can also be frozen in plastic bags and kept for several months, making them a convenient and nutritious option.
To make a creamy bean sauce for pasta, start by sautéing some garlic and red pepper flakes in olive oil. Then, add cooked beans along with some of their cooking water and purée until smooth. For added texture, include a handful of whole cooked beans. Finish by cooking the pasta in the bean sauce with a little pasta-cooking water. To elevate the dish, add some chopped parsley, a drizzle of extra-virgin olive oil, and grated cheese.
Using dried beans that are boiled with aromatics will result in a more deeply flavored sauce. It is important to ensure that the beans are fully cooked and creamy, without any trace of graininess. This process can be expedited by using a pressure cooker. If using canned beans, it is recommended to cook them at low pressure for 30 minutes.
In addition to pasta sauces, pureed beans can be used as a base for dips, desserts, baked goods, and even batters. They can also be added to mashed potatoes for extra nutrition and flavor.
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Bean salads are tasty and nutritious
There are many ways to make a bean salad, and they can be served as a main dish or a side. You can use any variety of beans you enjoy, such as garbanzo beans, white beans, pinto beans, black beans, or red kidney beans. Bean salads typically include a variety of vegetables, such as tomatoes, peppers, cucumbers, and onions, and can be paired with proteins like chicken or salami. They are also often dressed with a vinaigrette, such as sun-dried tomato, white balsamic, or Parmesan.
One popular bean salad recipe is the Italian Dense Bean Salad, which includes giardiniera, a tangy Italian pickled vegetable mix that adds bold flavour and spice. This salad is also a good source of heart-healthy fats, fibre-rich beans, and antioxidant-packed herbs, making it a balanced and nutrient-dense meal.
Another option is to make a Mediterranean-style bean salad, which can include ingredients such as sun-dried tomatoes, artichokes, white beans, and a lemon dressing. This type of salad can be a light and healthy option, packed with protein and heart-healthy fats.
When making bean salads, it is important to note that beans have a reputation for causing gas. However, this can be mitigated by gradually adding more beans and other fibre-rich foods to your diet, discarding the liquid from canned beans, and rinsing canned beans before use.
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Beans are a great meat substitute
Beans are a great, affordable meat substitute. They are an excellent source of dietary fibre, which is important for digestive health and can help reduce the risk of heart disease. A 1/2-cup serving of cooked beans provides about 20% of the daily recommended value of dietary fibre. Beans are also a good source of protein, with a 1/2-cup serving of cooked beans containing roughly the same amount of protein as 1 ounce of cooked chicken, beef, pork or fish.
Beans are versatile and can be used in many recipes to replace some or all of the meat. For example, lentils can be used in place of ground meat in recipes like sloppy joes or pasta sauce, and chickpeas can be used instead of chicken or turkey due to their similar colour and chewiness. Beans can also be oven-roasted to create a bacon-like substitute. Additionally, black beans can be used in recipes like burgers, chilli, and taco filling as a tasty alternative to ground beef.
There are many ways to incorporate beans into your diet. Canned beans are a convenient option, but they should be rinsed before use to reduce their sodium content and gas-producing quality. Canned beans are safe to eat directly from the can and typically come in 14oz, 19oz, and 28oz sizes. Dried beans are another option and will stay good for up to a year as long as they are kept dry. Frozen beans, such as edamame, lima beans, and favas, are also available and can be easily heated in the microwave.
When adding beans to your diet, it is best to do so gradually to give your body time to adjust to the increase in fibre-rich foods. This can help reduce any digestive issues that may be associated with consuming beans.
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Try bean dips like hummus
Bean dips are a great way to add beans to your diet. Hummus, for example, is traditionally made with chickpeas, but can be made with most bean varieties. Butter beans, cannellini beans, haricot beans, and Great Northern beans are all white beans that can be used to make a delicious and creamy hummus. Simply add your chosen beans to a food processor with lemon zest, lemon juice, garlic, olive oil, salt, and pepper, and blend until you reach your desired consistency.
If you want to mellow the flavour of the garlic, you can chop it and add it to a bowl with the lemon juice for a few minutes before blending. You can also add extra virgin olive oil and fresh herbs such as parsley or coriander. For an interesting twist, try adding toasted nuts, roasted seeds, paprika, ground cumin, or sumac.
Your homemade hummus can be used as a dip for pita bread, bagel chips, tortilla chips, or vegetables such as carrots, celery, bell peppers, and mushrooms. It can also be used as a spread on sandwiches or wraps, or as a creamy base for homemade pizza.
Canned beans are a convenient option for making bean dips, as they are pre-cooked and safe to eat directly from the can. However, they often contain high levels of sodium, so it is important to drain and rinse them thoroughly before use.
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Frequently asked questions
Beans are a great source of dietary fibre, protein, vitamins, minerals and antioxidants. They are also associated with a range of health benefits, including improved digestive health, decreased risk of chronic illnesses and a reduced risk of heart disease.
Beans are incredibly versatile and can be added to a variety of dishes, including curries, stews, burgers, dips, stir-fries, sandwiches, salads, pilafs, pasta and even desserts. Canned beans are a convenient option and can be added directly to dishes or mashed and used as a spread or dip. Dried beans are a cheap option but require more preparation.
Beans are well-known for causing gas, but this can be reduced by gradually adding beans to your diet, discarding the liquid from canned beans, and ensuring you are well-hydrated.
