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. They are low in calories. Plus, studies have found them to lower the risk of cancer, cardiovascular disease, and diabetes. And, my favorite, black beans are one of the best ways to add energy at the cellular level (mushrooms lead the way on that one!).
WHAT TO DO WITH BEANS
Many people avoid beans because they just don’t know what to do with them. Are you one of those people? Keep reading:
- Toss beans and diced veggies (such as celery, shallots, or red peppers) with vinaigrette for a quick bean salad.
- Mix drained beans with salsa and water, a squeeze of lime, chopped cilantro and Mexican Spices. Simply warm up!
- 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.
- Blend cannellini beans and stir the bean purée right into your favorite soup or sauce instead of adding heavy cream.
- 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 puréed 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.
Chocolate Brownie Batter Hummus — made with black beans — takes minutes to throw together for a quick Nutella-like treat, or served with fruit for an indulgent afternoon or evening snack. With only 9 natural ingredients, this plant-based treat is full of nutrients. No guilt — only YUMMY!
If you’re new to cooking with dry beans, try the no-soak method!
Inspired by the Paupered Chef
Prep time: 15 minutes
Cooking time: 75 minutes
- Rinse and sort through beans to remove small pebbles.
- Place package of beans in an oven proof pot with lid.
- Cover beans with water — 1-1/2” above top of beans — and add 1/2 tbsp salt.
- Bring to boil on stove, then remove from heat, cover with lid and place in 250 degree oven.
- Allow beans to cook in the oven for approximately 75 minutes, checking to add water if needed.
Your beans are recipe-ready!
Kitchen tip: When cooking with canned beans, buy BPA free cans and ones that have no added salt or preservatives. Don’t forget to rinse thoroughly!
GET EVEN HEALTHIER
Are you curious about how to choose beans and other nutritious foods? Would you like help being as healthy as you can?
Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!
OR, Check out when my next Move Back Into Your Body Program is starting and join us!