An underrated protein!

food

Beans and legumes are some of the most underrated foods on the planet. They are excellent sources of dietary fibre, protein, B vitamins and many other important vitamins and minerals. Research over the years have good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut. Not only that, but eating more beans and legumes as a source of protein instead of meat is also environmentally friendly option. Add them to soups, stews and salads, or just eat them on their own for a nutritious vegetarian meal.

This week You! takes a look at some of the health benefits of different kinds of beans and a few unique ways you can consume them…

Kidney Beans

These beans are known for their vibrant red skin and white interior. They have a mild flavour, and make the perfect addition to any chili recipe. Fun fact: kidney beans have about the same number of cancer-fighting antioxidants as blueberries. Packed with protein, heart-healthy omega-3 fatty acids and iron, there are endless options when it comes to cooking kidney beans: add them to rice, tacos, curry, or mash them to make a creamy dip-just to name a few.

If you are into baking, here is a simple recipe to try – Calico Beans. You can take them on picnics or for a one-dish. Preheat oven to 350 degrees F (175 C). Place half kg ground beef in a large, deep skillet. Cook over medium high heat until evenly brown. Drain and set aside. In a four-quart casserole dish, mix together the ground beef, equal amount of kidney beans, butter beans, lima beans, ketchup, onion, vinegar, dry mustard and celery. Cover and bake for 1 hour.

Chickpeas

Chickpeas, also known as garbanzo beans, come in two varieties: the larger Kabuli is common throughout the Mediterranean, and the smaller desi ones. Nowadays, they have gained more popularity because of the infamous hummus. Their nutty flavour makes them perfect for snacking and their shape and texture makes it great addition as a salad topping. Just toss dry chickpeas with a little olive oil, salt, and spices before sticking them in the oven. Not only are they one of the most versatile beans, but they're packed with fibre and protein.

A unique way to consume chickpeas is through fudge brownies!

Preheat oven to 350 degrees. Coat an 8x8 baking dish with oil of your choice or cooking spray, set aside. Add a can or (15.5 ounce) chickpeas, ½ cup peanut butter, cup maple syrup, a tbsp vanilla, ½ tsp sea salt, ¼ tsp baking powder, ¼ tsp baking soda and a heaping ¼ cup cacao powder to a food processor. Blend until creamy. (this may take a few minutes!)

Transfer mixture to a bowl and fold in cup chopped walnuts. Evenly spread mixture into a greased 8x8 baking dish, top with ¼ cup chopped walnuts and ¼ cup mini-chocolate chips and cook for 20-25 minutes. Brownies are done when a tooth pick inserted comes out clean.

Cool, cut and enjoy!

Black-eyed peas

This staple has a beige hue with an eye-catching black spot, hence the name ‘black-eyed peas’. They have an earthy flavour that complements salty foods very well. They are an excellent source of folate, which is an important nutrient for pregnant women. You can simmer them in chicken broth for tender and plump beans. Add your favourite seasoning and even some greens for the perfect side dish! You can try a spicy bean salsa and enjoy it when you’re feeling peckish at an odd time.

In a medium bowl, combine black-eyed peas, black beans, corn, onion, green bell pepper, jalapeno peppers and tomatoes. Season with Italian-style salad dressing and garlic salt; mix well. Cover, and refrigerate overnight to blend flavours. Enjoy with tortilla chips or add some boiled meat for a yummy snack.

Fava Beans

Fava beans, or broad beans, can be difficult to work with. They require that you remove them from their pods and then blanch them in order to get the skins off. But don't let that keep you from enjoying them. They have a sweet, nutty flavour and a buttery texture. They're perfect for topping salads, mashing for dips and spreads. If you haven’t yet, try this healthy falafel recipe.

Place 2 cups of fava beans in large bowl and cover with several inches of water. Let soak, 8 hours to overnight and then drain. Combine soaked fava beans, red onion, parsley, cilantro, dill, garlic, coriander, salt, and cumin in a food processor; process to a dough-like consistency. Heat a skillet over medium heat. Add sesame seeds; cook, stirring occasionally, until toasted, about 5 minutes. Transfer to a large plate. Shape fava bean mixture into balls. Roll in sesame seeds to coat. Fill a large saucepan 1/4 full with oil; heat over medium heat. Fry fava bean balls in batches until golden brown, 3 to 5 minutes. Drain on paper towels. Serve with naan or pita bread with some fresh cut salad.

Black beans

Black beans are a staple in many Mexican and Brazilian dishes. They also have a lower glycemic index than many other high-carb foods, helping to reduce the spike in blood sugar that occurs after eating a meal. Add them to salads, soups, casseroles, or tacos for added protein. They also make a healthy substitute for meat or even flour! You can try this delicious Veggie burger and enjoy a healthy fast food.

You can grill it, fry it or bake it. If baking, preheat oven to 375 degrees F, and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty.

In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.

In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Then stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. Enjoy some great burgers!