A Powerful Plant Protein - Beans - Peaceful Yoga Health and Wellness

“I was determined to know beans.” – Henry David Thoreau, The Bean-Field

How about you? How well do you know beans?

Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more – beans are one of the most powerful, nutrient-dense plant foods around.

Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories. Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

How to Incorporate into Your Meals

Many people avoid beans because they don’t know what to do with them. Are you one of them? Keep reading:

Toss beans and diced veggies (such as celery, shallots and red peppers) with vinaigrette for a quick bean salad.
Blend cooked beans with tomatoes, onions, and your favorite seasoning to create a yummy soup.
Top a green salad with 1/3 cup of your favorite brand.
Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.
Include 1/3 cup with your other favorite toppings next time you make stuffed baked potatoes or sweet potatoes.
Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with them.

If you’re new to cooking with this protein, try these tips:

Be sure to wash and clean thoroughly first.
Soak dried beans for 8-12 hours before cooking (hint: cut a bean in half; if the center is still opaque, keep soaking).
After soaking, rinse, fill pot with fresh water, bring to a boil, then skim off the form.
To aid digestion, add kombu, bay leaf, cumin, anise or fennel to the water.
Cover and simmer for the suggested time.
Remember: Only add salt at the end of cooking (about 10 minutes before they are done) or it will interfere with the cooking process.
Quick tips: For speedier prep, boil dried beans for 5 minutes then soak for 2-4 hours. Or use canned instead (some people find them easier to digest!) Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.