In a world filled with culinary superstars, one humble ingredient stands tall, proving time and again that greatness comes in small packages – beans. From the classic comfort of a bowl of chili to the protein-packed goodness of a chickpea salad, beans are the unsung heroes of our kitchens. Let's delve into why beans deserve the title of the real MVP.
1. Protein Powerhouse Beans are a nutritional powerhouse, providing a hefty dose of plant-based protein. Whether you're a vegetarian looking to meet your protein needs or a meat lover seeking variety, beans have got you covered. From black beans to lentils, these little wonders pack a satisfying and nourishing punch. Simple meal ideas: Buddha Bowl with black beans and edamame.
2. Fiber Champions Not only are beans rich in protein but they're also loaded with fiber. A diet high in fiber contributes to a healthy digestive system, promotes satiety, and helps manage blood sugar levels. For breakfast, try a breakfast burrito with black beans and homemade tortillas, and say goodbye to the mid-afternoon snack cravings.
3. Versatility at Its Best: Beans are the chameleons of the culinary world, effortlessly adapting to a myriad of dishes. Toss them in salads, blend them into dips, stew them in soups, or mash them into burgers – endless possibilities. Beans bring texture, flavor, and nutritional value to any recipe, making them an essential ingredient.
4. Heart-Healthy Goodness: Incorporating beans into your diet may contribute to heart health. With their low-fat content, beans help reduce cholesterol levels and lower the risk of heart disease. Show your heart some love by adding a variety of beans to your meals and enjoying the long-term benefits. Looking for an unprocessed snack? Check out this Roasted Chickpea recipe from Love & Lemons.
5. Budget-Friendly and Environmentally Conscious: Beans are not only good for your body; they're also gentle on your wallet and the environment. As an affordable source of protein, beans offer a cost-effective alternative to meat. Additionally, cultivating beans has a lower environmental impact compared to animal agriculture, making them a sustainable choice for conscious consumers.
Ways to Cook Beans
There are two ways to enjoy these tiny powerhouses: canned or dry. Canned beans are great because of their convenience. Empty the can into a strainer, rinse before use, and cook as desired.
I prefer dried beans because they are less processed and more economical (see point #5). Dried beans are a staple in my pantry because I will prepare a bag weekly to have on hand for meals. Usually, it's black beans, but I will also have garbanzo and lentils on hand.
Dried Beans: To Soak or Not to Soak?
I have cooked dried beans both ways: the quick-soak way or the long-soak way, which includes soaking beans overnight. Either way is acceptable, so if you've been avoiding dried beans because it's too much of a commitment, there is no need to avoid them any longer, according to this article from Food & Wine.
Consider Cultural Cooking
Since beans were a crop cultivated by Indigenous people, I recommend exploring cultural cookbooks to learn how native cultures prepared beans for centuries. I found a Costa Rican cookbook at a thrift store to learn how to make Gallo Pinto, Costa Rica's national dish, and a dozen other recipes featuring this amazing food.
Exploring how other cultures prepare foods is just one way that food connects us, which was an early realization of my unprocessed journey. So I encourage you to embrace the bean revolution and let these tiny powerhouses take center stage in your culinary adventures.