Beans Add the Power

 

ID-100354807 (1) Choose beans!

Beans add power to your meals.  Make the switch and watch for your energy boost.

 

Did you know that beans are packed with tons of fiber, as well as plenty of iron and protein?  They are rich in antioxidants and phytonutrients as well as low in calories.  Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

 

Cannellinis, garbanzos, adzuki, pintos, there are so many beans to choose.  Beans are one of the most powerful, nutrient-dense plant foods you can find.

 

Beans are a quick and satisfying way to add good nutrition to your weekly menu.  Simply replace one meat dinner with a bean recipe.  This will give your family added nutrition and save money as beans are low in cost compared to meat.  Who doesn’t like to save money on their grocery bill?

 

What To Do With Beans:

  • 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 delicious and easy bean soup.
  • Top a green salad with 1/3 cup of your favorite beans.
  • Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings for a fast dip or sandwich spread.
  • Include 1/3 cup of beans with your favorite toppings next time you make stuffed baked potatoes or sweet potatoes.
  • Roast some chickpeas tossed in your favorite seasonings (chili powder, curry or sea salt) for a delicious snack.

 

If you’re new to cooking with beans, try these tips for delicious and well-cooked beans.

  • First wash and clean the beans.
  • Soak dried beans for 8-12 hours before cooking.
  • After soaking, rinse, fill the pot with fresh water, bring to a boil, then skim off the foam.
  • For better digestion, add kombu, bay leaf, cumin, anise, or fennel to the water.
  • Cover and simmer for the suggested time per bean.
  • 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 a quicker prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead (These can be easier for some to digest).  Avoid canned beans with added salt or preservatives and always rinse thoroughly once removed from the can.
  • Remember that you can use dried beans or canned – whichever works for you!

Lentil Stew

If you would like a tasty and satisfying meal with all the added protein from beans, check out my easy Lentil Soup Dinner here:  http://glutenfreemarcksthespot.com/lentil-stew-rich-satisfying-and-filling/

 

Think about replacing beans with your next meat meal – see how satisfying and filling they can be!

 

 

 

(Featured image courtesy of number 1411 at freedigitalphotos.net)

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