There are so many different kinds of beans to try
Green string beans, pinto beans, navy beans, black beans, and red kidney beans are among the most popular types of beans grown in the United States.
Beans are an economical source of protein
If you’re looking to save a bit of money on your food bill, beans are among the most cost effective foods you can eat. Beans are a source of protein that’s quite a bit cheaper than beef or chicken, beans are the answer. A cooked bean’s weight is between 6% and 11% protein.
Make a delicious Bean soup today
Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria. Here are some healthy beans and legumes you can eat, and why they are good for you. 1. Chickpeas Also known as garbanzo beans, chickpeas are a great source of fiber and protein. One cup (164 grams) of cooked chickpeas contains roughly (6): Calories: 269
Protein: 14.5 grams
Fiber: 12.5 grams
Folate (vitamin B9): 71% of the RDI
Manganese: 84% of the RDI
Copper: 29% of the RDI
Iron: 26% of the RDI
Chickpeas are particularly beneficial at reducing blood sugar and increasing insulin sensitivity when compared with other high-carb foods Your gut and the beneficial bacteria within it play an important role in many aspects of your health, so eating foods that contain gut-friendly fiber is extremely beneficial. Lentils Lentils are a great source of vegetarian protein and can be great additions to soups and stews.
Calories: 230
Protein: 17.9 grams
Fiber: 15.6 grams
Folate (vitamin B9): 90% of the RDI
Manganese: 49% of the RDI
Copper: 29% of the RDI
Thiamine (vitamin B1): 22% of the RDI
Lentils are a great source of vegetarian protein and may reduce blood sugar levels compared to some other foods that are high in carbohydrates.
Kidney Beans
Kidney beans are one of the most commonly consumed beans, and are often eaten with rice. They have a number of health benefits.
One cup (256 grams) of cooked kidney beans contains roughly (28):
Calories: 215
Protein: 13.4 grams
Fiber: 13.6 grams
Folate (vitamin B9): 23% of the RDI
Manganese: 22% of the RDI
Thiamine (vitamin B1): 20% of the RDI
Copper: 17% of the RDI
Iron: 17% of the RDI
Kidney beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal. Black Beans Like many other beans, black beans are a great source of fiber, protein and folate. They are a staple food in Central and South America. One cup (172 grams) of cooked black beans contains roughly
Calories: 227
Protein: 15.2 grams
Fiber: 15 grams
Folate (vitamin B9): 64% of the RDI
Manganese: 38% of the RDI
Magnesium: 30% of the RDI
Thiamine (vitamin B1): 28% of the RDI
Iron: 20% of the RDI
Black beans are effective at reducing the rise in blood sugar after a meal compared to other high-carb foods, such as rice and bread. Pinto Beans Pinto beans are common in Mexico. They’re often eaten as whole beans, or mashed and fried. One cup (171 grams) of cooked pinto beans contains
Calories: 245
Protein: 15.4 grams
Fiber: 15.4 grams
Folate (vitamin B9): 74% of the RDI
Manganese: 39% of the RDI
Copper: 29% of the RDI
Thiamine (vitamin B1): 22% of the RDI
Pinto beans may help reduce blood cholesterol, blood sugar and maintain gut health. They can be eaten either whole or mashed. Beans are an excellent source of dietary fiber, protein, B vitamins and many other important vitamins and minerals. There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut. Add them to soups, stews and salads, or just eat them on their own for a nutritious vegetarian meal. Recipe:
Crockpot Lentil Soup · 2 tablespoons extra-virgin olive oil
· 1 medium yellow onion diced
· 4 medium carrots peeled and cut into a ½-inch dice
· 3 stalks celery thinly sliced
· 1 ½ teaspoons Italian seasoning
· 1 teaspoon salt
· 1 teaspoon paprika
· 1/2 teaspoon black pepper
· 4 cloves garlic
· 1 1/2 cups French green or brown lentils
· 1 can fire-roasted diced tomatoes 15 ounces
· 1 can crushed tomatoes 15 ounces
· 4 cups low-sodium vegetable broth
· ½ teaspoon granulated sugar
· For serving: chopped fresh parsley and Parmesan
· In a large skillet, heat the olive oil over medium high. Once the oil is hot, add the onion. Cook the onion, stirring often, until it is very soft and beginning to nicely brown and break down, about 8 minutes. Add the carrots, celery, Italian seasoning, salt, paprika, and pepper. Sauté until the carrots and celery are barely soft, about 2 minutes. Add the garlic and cook just until fragrant, about 30 seconds. Transfer to a 6-quart or larger slow cooker.
To the slow cooker, add the lentils, diced tomatoes, crushed tomatoes, and vegetable broth. Cover and cook on high for 3 to 4 hours or low for 6 to 8 hours, or until the lentils are tender and retain a slight amount of pleasant chew but are not mushy.
Stir in sugar. If the soup is too thick for your liking, thin with a bit of water or additional broth until you reach your desired consistency. Taste and adjust the seasonings as desired. Serve hot with a sprinkle of parsley, Parmesan (if using), and bread for dipping.
Enjoy!
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