Beans, Beans, Beans

Did you know that you can use beans in a lot of ways besides chili? Have you stayed away from dried beans because you didn’t know how to prepare them? Dried beans can be an affordable way to eat healthier. They can be cooked in a slow cooker to save time. For more ideas on how to cook different types of beans from scratch, check out this Eat Smart Blog.

Kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils all fall into this category of beans. One type of bean can usually be substituted for another type in recipes. Taste and color may vary slightly.

Beans are available in dry, canned, and frozen forms. They are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. In addition, beans are a good source of B vitamins, potassium, and fiber, which promotes digestive health.

Celebrate Meatless Monday by using beans in your meal as a substitute for chicken, fish, or red meat like has been done in this recipe for black bean burgers. 

Beans also make a great side dish: toss a can of white kidney beans (cannellini beans) or chickpeas with a chopped red pepper for color and some herbs such as rosemary or oregano with a teaspoon of oil. Cook on a roasting pan at 350 degrees for 15 minutes for a nutrient-dense alternative to pasta or rice.  Try adding beans to your favorite soup or salad—this will help you stay fuller longer!


Here are some other bean recipes to try:

Bean Tacos
Mexican Veggie Bake
Cowboy Caviar - enjoy a healthy and flavorful bean salsa

For more information and other recipes check out the Bean Institute.

Meatless Meals with Beans

Dinnertime is around the corner, and you are looking in your pantry to see what to fix. How about trying something new tonight, a meatless meal with beans!

Beans are a great addition to any weeknight meal. With their unique flavor and texture, beans can replace meat in multiple meals. Especially if you want to save money on your weekly meals! Beans contain nutrients like iron, fiber, protein, and potassium which help to provide us with a healthy lifestyle.

Whether it be tacos, salads, or burgers, beans can replace any type of meat in almost any recipe. This list can get you thinking of some other dishes that you may be able to replace with beans.

• Black beans are great replacements for ground beef in dishes like tacos, burgers, and chili.

• Garbanzo beans (chickpeas) add creamy textures to dishes like pasta salad, Greek salad and curry.    

• White beans (Cannellini beans) add good texture to soups like vegetable soup and creamy white bean soup. 

A great way to get beans into kids diets is to incorporate them into a dish that they are used to eating. Kids love burgers, and these Black Bean Burgers are similar to beef burgers, but I promise you won’t miss the beef! Black beans can have a meaty texture, which makes them great for this recipe. Try adding some toppings like avocado, or even something fun like a mango salsa on top!

Make Way for Meatless Meals

With the focus on high protein meals, many of us are eating more meat as an easy way to add protein to our diet.  Those that shop on a budget know that meat can be the most expensive item in our shopping cart.  Luckily there are many non-meat protein sources that are very affordable and easy to prepare.

A favorite non-meat source of protein is legumes, which includes beans.  Red beans, pinto beans, kidney beans, black beans, navy beans, lima beans..the list goes on and on.  Add peas and lentils and the list grows even longer!  Buying dried beans and peas is usually the lowest in cost if you have time to prepare them.  Canned beans and frozen peas also are lower cost options that cook quickly and can be found in every grocery store.

Some of our favorite dishes that feature beans include 3-Can Chili, Mexican Veggie Bake, and Lentil Stew.  Get the whole family involved in dinner and have everyone make their own Veggie Bean Wrap, featuring beans, avocado, and mango.

Though eggs are an animal product, they are a healthy and cheap alternative to meat as a protein source.  Eggs can be used in many different recipes for breakfast, lunch, and dinner.  Combine eggs with legumes for a hearty meal that will please everyone in your family!  Try this recipe for Eggs Mexicali for a zesty breakfast or dinner.

Other popular non-meat protein foods include nuts and seeds.  Peanut butter is a favorite among children for sandwiches, and also can be used in sauces and dips.  Note that peanuts are not really nuts -- they are legumes!  Other nut butters to include are almond butter and sunflower seed butter.  Add your favorite nuts and seeds to any salad for extra protein and crunch.  Top your soups and other dishes with nuts and seeds too!

Veggie of the Month -- Beans and Peas

Did you know that eating beans and peas is a great way to add muscle-building protein to your diet?

Beans and Peas Facts:

• Beans and peas can be used as a source of protein, which is one of the food groups shown on MyPlate.

• Beans and peas are often less expensive than other protein foods: meat, fish, poultry and eggs.

• Beans and peas are low in fat, high in fiber, tasty, and colorful!

Types and uses:

• Dry beans and peas can be used as main dishes, side dishes, in soups or salads, and served as a vegetable.
• Used canned beans instead of dried beans when cooking in a time crunch.  Make sure to rinse them first to remove extra salt.

Choosing and Preparing Dry Beans and Peas:

• Pick dried beans and peas that are bright, and uniform in color and size.  Cracked coats and loss of color are signs of low quality.
• Sort to remove small stones and wrinkled beans and peas.  Accidentally biting into a stone can cause you or a family member to break a tooth!
• Soak dry beans overnight.  Or if you are in a rush, bring 1 pound of dried beans and 8 cups of water to a boil for 2 minutes, then let the beans soak for 1-2 hours. 
• Simmer the soaked beans for 2-4 hours, with the lid slightly open, until tender.  Add flavorings such as spices and vegetables to your beans.  Add water as needed, making sure your beans do not dry out.

Feeling adventurous?  Try our Bravo Bean Salad!

Bravo Bean Salad
Serves 20

Ingredients:
1 can red kidney beans
1 can black beans
1 can garbanzo beans
1 celery stalk, diced
1 red bell pepper, diced
1/2 red onion, diced
1/2 cup light ranch dressing
Baked tortilla chips (optional)

Directions:

1.  Pour the beans into a strainer and rinse.
2. Dice onion, pepper, and celery stalk.
3. In a large bowl, combine beans and vegetables.
4. Stir in 1/2 cup of light ranch dressing.
5. Enjoy!