One ingredient that we can be thankful for as plant-based eaters is beans. Tofu and tempeh are the key players when talking about plant-based protein. Yet, we shouldn’t underestimate the high fiber and protein-rich bean.
I was always aware that beans are a great option to incorporate into more meals, but I was never inspired to pick them off the shelf. The only thing I ate growing up was the occasional can of kidney beans chucked into a chili, so I wasn’t aware of how to make them taste good.
It wasn’t until choosing a more plant-based diet that I tapped into the power of beans. After experimenting and the inevitable trial and error, I finally saw what all the hype was about.
Key Takeaways
Why Eat More Cooked Beans?
I love canned beans because there is so much variety out there: butter beans, kidney beans, chickpeas, black beans, soybeans, pinto beans, lentils, and many more. All ready to be used in a variety of recipes.
Moreover, beans are budget friendly! They can be as affordable as a dollar, if not less. You will easily find them in most supermarkets.
Not to mention that they are a nutrient powerhouse and have a lot of health benefits. Eating beans (one cup) could equate to 50% of our daily fiber intake, which is good for gut health, as well as 18 grams of protein.
In addition, canned beans are rich in minerals, such as calcium, iron, magnesium, phosphorus, potassium, and zinc. Beans like garbanzos (chick peas), dried beans, lentils and black beans also have a low sodium content, which is especially important if you're watching your salt intake.
With all this positive information about the beauty of beans, why aren't they more popular? Why isn't everyone eating a variety of beans daily?
When you pick up a can of beans with the best intentions, they tend to take residence in the back of your cupboard (luckily, they have a long shelf life)!
But, with some love and attention, they will become a grocery staple, especially following a plant-based diet.
Dried or Canned Beans?
Canned beans are great as they are very convenient. But, before cooking, be sure to give them a rinse to reduce the sodium levels. The amount of sodium added to beans can be higher or lower depending on the canning process.
If you have the time, using dried beans will mean you get more for your money, and the flavor is often better. Firstly, most beans require soaking overnight. Then rinse the beans the next day and cover them with fresh water. Bring to a gentle boil, and once you've reduced the heat, let them simmer for 30 minutes to an hour. Check if they are ready by removing one from the water and seeing if the skin peels away easily.
TIP: Add a bay leaf, garlic, or other hard herbs to the pot to maintain and enhance the flavor of the beans.
Butter Beans
Butter beans, also called lima beans, can be served in multiple ways.
If thinking about serving them for breakfast, combine them with chopped tomatoes, garlic, and mixed herbs in a pan, a perfect addition to a cooked breakfast. Another great breakfast or lunch option is to mix them in a pan with pesto and serve with toast.
A personal favorite for me is to serve them in a creamy sauce. If you fry them with garlic, onion, and ½ juice, combine plant-based cream, and wilt some greens through it, this leaves you with a delicious dish. Pair with some plant-based sausages or serve with a sweet potato.
Want a low-carb option? Combine butter beans with roasted squash for a nutrient-dense mashed potato.
You could even use them as a part of a high-protein pasta sauce, combine butter beans with silken tofu, nutritional yeast, garlic, lemon, and a dash of pasta water!
Chickpeas
We all know they make the base of the most beloved dip, hummus. Although delicious when blended, they aren't half-bad served whole!
Chickpeas, when roasted, turn into a delicious crispy snack or a perfect salad topping. I like roasting them with paprika, cumin, coriander, salt, and oil to snack on. It also works well in the microwave or air fryer too!
Chuck them into curries or use them in my favorite capontata recipe .
They even work well when served raw! Serve in a classic Greek salad for an added protein boost. And have you heard about them replacing tuna in a sandwich? It's delicious.
Let’s not forget about the liquid chickpeas are in. Aquafaba is used to make vegan meringue, as an egg replacement, and for many other vegan desserts like a decadent chocolate mousse.
Black Beans
Black beans have a slightly more earthy taste to them. They naturally go hand in hand with a lot of Mexican-inspired dishes.
Combine with a Mexican spice mix, onion, and peppers for the perfect taco filling. If you’re not in the mood for tacos, this mixture makes for the base of a chili served with rice and avocado. Also, they make an unbeatable topping for some loaded nachos.
As you can see, this one bean can stretch across many Mexican-inspired dishes, so next time your family or friends have a Mexican night, be sure to include this bean in at least one of the dishes!
But these beans don’t just lend a hand to Mexican cuisine. They also make the base for a burger, especially when combined with cumin, garlic, and fresh red onion.
If you’re craving a sweet treat but trying to eat a diet free of excessive sugar, use black beans as the base of brownies.
FINAL THOUGHTS
So next time you're stumped for healthy meal ideas and trying to cut costs, remember that you are one can of beans away from making a low-cost, high-fiber, and nutrient-dense meal course! Make sure to stock your pantry with canned beans.
Not sure which bean to try? I’ve only touched on my top three, but there are many more. It's time to do some experimenting of your own.
