The Benefits of Beans – A Cheap Addition For Your Diet.

Kidney beans, soy beans, lima beans, black beans, mung beans, pinto beans – there are so many different types of beans that you can choose from. But what are the benefits of beans aside from being a really cheap addition to add to your diet?

The Benefits of Beans
Beans are a cheap highly nutritious non-animal protein source, so are great as an alternative protein for our non- meat days along with being  a valuable addition to those of you on a vegan or vegetarian diet.

The Benefits of Beans

Beans are not only a great source of protein but are also very high in fibre, the B vitamins, iron and potassium, as well as being low in fat.

They are a healthy choice to add to your diet that contain phytochemicals which can help lower the risk of heart disease. They also have properties that can help fight different types of cancer and studies have shown that women who regularly eat beans can have a lower risk of breast cancer.

As they are such a wonderful source of soluble fibre they can also help your lower cholesterol.

Another great thing about beans is that as they are a combination of protein and complex carbohydrates, they slowly release glucose into our body so can also help those who need to manage diabetes.

Beans are a high fibre food that is also low in fat and they can help boost your metabolism and assist in your weight loss goals. Just don’t overdo it too much on your daily bean intake as they can make you a bit gassy!

Beans can be used in so many different ways and have been a staple part of stews and casseroles for years. They can also be used as an ingredient for salads, making veggie burgers, delicious dips, wholesome soups, burritos and even ice-cream. There are a whole variety of great recipes that all you vegetarians might like to try on the Tasty Vegetarian website.

 

red kidney beans

Everyone has their favourite type of beans that they normally buy and mine have to be red kidney beans. I normally buy dried kidney beans, as they are a lot cheaper than the tinned variety plus don’t have any of the extra additives added.

They are a bit more time consuming to prepare though and I normally soak the beans overnight then rinse and cook the following morning. As they do take longer to get ready for use I normally make a batch and then make a couple of recipes with them and put some in the freezer for later use.

Here are a couple of quick and easy tasty recipes for you to try that I make using Kidney Beans.

Bean Burgers
red bean burger in bun

Ingredients:
1 ½ cup of cooked kidney beans
1 cup of grated carrot
1 red onion
2 cloves garlic
1 tsp garam masala
1 tsp chilli powder
2 tbsp flour

Method:

Put kidney beans in a pan and mash them all up, then add carrot, onion, garlic and garam masala and chilli.

Mix all together and mash them all.

Add the flour and get your hands in and make six individual patties.

Put on a tray lined with parchment paper in the freezer till solid , then put into individual freezer bags.

You can take one out at a time to defrost and then either cook as a burger to have in a wholemeal bun with salad or alternatively break the patty into mini balls before cooking and serve with pasta and a spicy tomato sauce.

patties of bean-burgers ready for the freezer

Quick ‘n’ easy Pork Chilli

Ingredients:
½ cup of cooked kidney beans
½ red onion
2 cloves garlic
1 cup of chopped tomatoes
25g minced pork
2 cups of pork stock
1 tsp chilli powder
Seasoning to taste requirements

 

cooking pork and kidney bean chilli

Method:
Lightly cook onions, the add mince and garlic and cook till the mince has browned Add tomatoes and kidney beans and simmer till all cooked through.

Serve with brown rice.

pork and kidney bean chilli on brown rice

 

Hope you found this article useful and start incorporating this great cheap yet very nutritional food into your weekly diet.

As you can see beans are both high fibre and a great non-animal protein source so are a perfect choice for vegans and vegetarians or for those of us who just fancy a meat free day.

Why not leave a comment and tell me what your favourite type of beans are, how you include them in your diet and if you have any lovely recipes you’d like to share I’d love to try them…

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4 Responses

  1. Online with Nerissa S. says:

    Healthy Fit Females— I LOVED THIS POST! I am a bean-eater, so much so that as a child my family gave me the nick name Bing (because I always wanted to eat beans and I couldn’t pronounce “bean” correctly). Thank you for sharing this and I back you 100%. Beans are the most affordable superfood out there! Love them. Can’t live without them!
    -Nerissa S.

    • Emma says:

      Hi Nerissa

      So pleased you liked the post and are already a bean convert 🙂

      Yes, beans are one of the cheapest super-foods you can get and a great addition to your diet.

  2. Liz says:

    Bean is so high in protein and I love eating them with grapes ass gross as that sounds. I have never heard of smashing your beans into a burger. That sound awesome because my favorite bean is kidney beans. They look like kidneys too which is so cute. But, can you do these burgers with any bean? That would be awesome if you could without changing the flavor of the burger for the worse.

    • Emma says:

      Hi Liz, I have to say I’ve never heard of eating beans with grapes before – definitely sounds interesting 🙂

      I’m pretty sure you could make the burgers with whichever beans you find tastiest though – let me know which ones you use if you do try!

      Have a great weekend!

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