Introduction
Beans and legumes have been a staple in diets around the world for centuries, and for good reason.
These nutrient-packed wonders are not only delicious but also offer a myriad of health benefits.
From being rich in fiber, plant-based protein, vitamins, and minerals to promoting heart health and aiding weight management, beans and legumes are an essential part of a balanced diet.
In this article, we’ll explore nine healthy beans and legumes you should consider incorporating into your meals and provide delicious recipes for each one.
1. Chickpeas
Native to the Middle East, chickpeas or garbanzo beans are a versatile legume known for their nutty flavour and creamy texture. They are a great source of plant-based protein, fiber, iron, folate, manganese, and other essential nutrients.
Chickpeas can help control blood sugar levels and improve digestion due to their high fiber content.
Homemade Hummus
Ingredients: |
– 1 can (15 oz) of chickpeas, drained and rinsed – 2-3 tablespoons of tahini – 2-3 cloves of garlic – 3 tablespoons of fresh lemon juice – 2 tablespoons of olive oil – Salt and pepper to taste |
Instructions: |
1) Combine all ingredients in a food processor. 2) Blend until smooth, adding water as needed to reach the desired consistency. 3)Serve with pita bread, raw vegetables, or as a sandwich spread. |
2. Black Beans
A staple in Latin American and Caribbean cuisine, they are commonly used in dishes like black bean soup, rice, and beans, and burritos.
Rich in protein, dietary fiber, iron, magnesium, and antioxidants, black beans promote heart health and may help reduce the risk of certain chronic diseases due to their antioxidants and high fiber content.
Black Bean and Corn Salad
Ingredients: |
– 1 can (15 oz) of black beans, drained and rinsed – 1 cup of corn (fresh, frozen, or canned) – 1 red bell pepper, diced – 1/2 red onion, finely chopped – 1/4 cup fresh cilantro, chopped – 2 tablespoons of lime juice – Salt and pepper to taste |
Instructions: |
1) In a large bowl, combine all the ingredients. 2) Toss well and refrigerate for at least 30 minutes before serving. |
3. Lentils
Lentils come in various colours, including brown, green, and red. With green and brown being the most common. Red lentils are often used in Indian and Middle Eastern dishes.
They are an excellent source of plant-based protein, folate, and fiber, and a range of vitamins and minerals. Lentils are known
Lentil Soup
Ingredients: |
– 1 cup of dried green or brown lentils – 1 onion, diced – 2 carrots, diced – 2 celery stalks, diced – 3 cloves of garlic, minced – 6 cups of vegetable broth – 1 teaspoon of cumin – Salt and pepper to taste |
Instructions: |
1) In a large pot, sauté the onion, carrots, and celery until they soften. 2) Add the garlic and cumin and cook for another minute. 3) Add the lentils and vegetable broth and bring to a boil. 4) Reduce the heat and simmer for 25-30 minutes or until the lentils are tender. 5) Season with salt and pepper before serving. |
4. Kidney Beans
Kidney beans are a great source of fiber and protein, being rich in iron, potassium, and B vitamins. They are a favourite in chilis, stews, and salads.
Kidney beans are known for their role in supporting overall bone health and providing sustained energy due to their complex carbohydrate content.
Classic Chili
Ingredients: |
– 1 can (15 oz) of kidney beans, drained and rinsed – 1 lb ground beef or meatless substitute – 1 onion, chopped – 1 bell pepper, chopped – 1 can (15 oz) of diced tomatoes – 1 can (6 oz) of tomato paste – 2 tablespoons of chili powder – Salt and pepper to taste |
Instructions: |
1) In a large pot, brown the meat (if using) and sauté the onion and bell pepper. 2) Add the kidney beans, diced tomatoes, and tomato paste. 3) Season with chili powder, salt, and pepper. 4) Simmer for 20-30 minutes, stirring occasionally. |
5. Pinto Beans
Pinto beans are a popular choice in Mexican cuisine, especially in dishes like refried beans and chili.
They are loaded with protein, fiber, folate, and various vitamins and minerals. Pinto
Vegetarian Bean Burritos
Ingredients: |
– 1 can (15 oz) of pinto beans, drained and rinsed – 1 cup cooked rice – 1 cup shredded cheddar cheese – 1 cup salsa – 4 large tortillas |
Instructions: |
1) Warm the tortillas in the oven or on a skillet. 2) Layer rice, beans, cheese, and salsa on each tortilla. 3) Roll them up and serve. |
6. Navy Beans
Navy beans are small white beans that are rich in fiber, protein, folate, and several essential minerals.
Navy beans are known for their contribution to heart health and their role in maintaining healthy blood pressure levels.
Baked Beans
Ingredients: |
– 1 can (15 oz) of navy beans, drained and rinsed – 1/2 cup of ketchup – 1/4 cup of molasses – 1/4 cup of brown sugar – 1 tablespoon of Dijon mustard – 1 small onion, finely chopped – 4-6 slices of cooked bacon (optional) |
Instructions: |
1) Preheat your oven to 325°F (163°C). 2) In a baking dish, combine all the ingredients. 3) Bake for 1-1.5 hours, or until the sauce thickens and the beans are tender. 4) If using bacon, crumble it on top before serving. |
7. Soybeans
Soybeans are a versatile legume used in various forms such as tofu, tempeh, soy milk, and edamame.
They are an excellent source of complete plant-based protein, fiber, vitamins, and minerals.
Soybeans are associated with various health benefits, including reduced risk of heart disease, improved bone health, and hormone regulation.
Edamame Salad
Ingredients: |
– 2 cups of frozen edamame – 1 cup of corn (fresh or frozen) – 1 red bell pepper, diced – 1/4 cup of fresh cilantro, chopped – 3 tablespoons of rice vinegar – 2 tablespoons of soy sauce – 1 tablespoon of honey |
Instructions: |
1) Cook the edamame and corn according to the package instructions. 2) In a bowl, combine the cooked edamame, corn, bell pepper, and cilantro. 3) In a separate bowl, whisk together the rice vinegar, soy sauce, and honey. 4) Drizzle the dressing over the salad, toss, and serve. |
8. Mung Beans
Mung beans are a great source of plant-based protein and are commonly used in Asian cuisine.
They offer plant-based protein, fiber, vitamins, and minerals, and can support digestive health and provide a good source of energy.
Mung Bean Curry
Ingredients: |
– 1 cup of dried mung beans – 1 onion, chopped – 2 cloves of garlic, minced – 1 tablespoon of curry powder – 1 can (14 oz) of coconut milk – 1 cup of vegetable broth – Salt and pepper to taste |
Instructions: |
1) Rinse the mung beans and soak them for a few hours or overnight. 2) In a large pot, sauté the onion and garlic until translucent. 3) Add the curry powder and cook for a minute. 4) Drain the mung beans and add them to the pot, along with coconut milk and vegetable broth. 5) Simmer for 20-30 minutes, or until the beans are tender. 6) Season with salt and pepper and serve over rice. |
9. Adzuki Beans
Adzuki beans are small, red beans that are rich in protein, fiber, and several essential vitamins and minerals. They are primarily used in East Asian desserts and sweet dishes.
They are a source of protein, fiber, iron, and potassium, and are associated with improved heart health and may help in managing weight due to their high fiber content.
Adzuki Bean and Vegetable Stew
Ingredients: |
– 1 cup dried adzuki beans, soaked overnight and drained – 4 cups vegetable broth or water – 1 onion, diced – 2 cloves garlic, minced – 2 carrots, peeled and diced – 2 celery stalks, chopped – 1 bell pepper, diced – 1 cup diced tomatoes (canned or fresh) – 1 cup diced butternut squash or sweet potato – 1 teaspoon ground cumin – 1 teaspoon smoked paprika – 1/2 teaspoon ground coriander – Salt and pepper to taste – 2 tablespoons olive oil – Fresh parsley or cilantro for garnish (optional) |
Instructions: |
1) Prepare Adzuki Beans: 2) Rinse and drain the soaked adzuki beans. 3) In a large pot, combine the beans and vegetable broth (or water). Bring to a boil, then reduce the heat to a simmer. Cook for 45 minutes to 1 hour or until the beans are tender but not mushy. Drain and set aside. 4) Saute the Vegetables: 5) In a separate large pot, heat the olive oil over medium heat. 6) Add the diced onion and garlic. Sauté for a few minutes until they become translucent. 7) Add Vegetables and Spices: 8) Stir in the diced carrots, celery, bell pepper, and butternut squash or sweet potato. 9) Add the ground cumin, smoked paprika, ground coriander, salt, and pepper. Cook for a few minutes to allow the spices to become aromatic. 10) Simmer the Stew: 11) Pour in the diced tomatoes and cooked adzuki beans. Stir to combine all the ingredients. 12) Bring the mixture to a simmer, then reduce the heat to low, cover, and let it simmer for 20-30 minutes, or until the vegetables are tender and the flavours meld together. 13) Serve: 14) Taste and adjust the seasoning if needed. 15) Ladle the savoury Adzuki Bean and Vegetable Stew into bowls. 16) Garnish with fresh parsley or cilantro if desired. |
In conclusion, beans and legumes are not only a dietary cornerstone across the globe but also a nutritional powerhouse that can greatly enhance your health and well-being.
These humble ingredients, stemming from the Fabaceae family, offer a remarkable array of benefits.
They are rich sources of fiber, vital vitamins, essential minerals, and plant-based protein. From their versatility in the kitchen to their potential to reduce cholesterol, stabilize blood sugar levels, and support gut health, beans and legumes prove to be a vital addition to any balanced diet.
As you explore the nine healthiest beans and legumes highlighted in this article, remember that incorporating these ingredients into your meals can be a delicious and nutritious journey.
Whether you’re savouring the sweetness of adzuki beans in a delectable dessert or indulging in the savoury richness of a hearty bean stew, these culinary gems have the power to transform your meals into wholesome, flavourful experiences.
So, let your culinary creativity run wild and enjoy the nourishing and satisfying benefits of these remarkable legumes. Embrace the world of beans and legumes and let them become an essential part of your culinary repertoire for a healthier and more flavourful life.