Determined to incorporate more beans into our diet I did some experimenting this week and came up with some easy, delicious recipes. I also thought I'd share some other simple ways to incorporate them more into what many of us already eat.
Beans are a diverse food and provide numerous benefits to our body. They belong to the family of plant foods known as legumes. A legumes are the dried seeds inside of mature pods that hang from certain kinds of plants.
I had always heard that legumes were very good for us but, outside of providing protein, I didn't really, know why I should eat more of them until recently. In short, legumes are a wonderful source of protein, help us feel satiated, provide plenty of fiber, assist in weight loss, assist in stabilizing blood sugar, and are full of valuable nutrients such as B vitamins, anti-oxidants, calcium, potassium, and folate. They are also inexpensive which makes for a frugal but nutrient-dense, flavorful, satiating meal! Sounds good to me!
In fact, I might also add that legumes are a great transitioning food for those just beginning to launch into a whole foods way of life. I have found that the more I serve them, the more my picky eaters are willing to eat them...two of them actually really enjoy them now!
Click here to read a great article on the health benefits of beans.
How to work more beans into your daily food intake
When we have "Mexican Night", we no longer just serve tacos. Because the kids really like tacos, they are required to have at least four (we started with to) different toppings in addition to meat and cheese. The flavorful meat helps disguise the greens so they are more willing to consume them. I always have the option of warmed, whole, spiced black beans and homemade refried beans, brown rice, lime, cilantro, brown basmati rice, and chopped onion as well. The kids have chosen beans over other veggies and, as a result, developed a taste for them. This has worked so well that now I often serve tacos in the form of a taco salad instead on a bed of a variety of greens.
Not only have the tacos helped bridge the veggie gap, but the addition of beans and brown rice leave the children feeling more full longer....hence they are eating less meat and cheese in the sitting and more of many other nutrients.
Bean Soups
Because the kids are enjoying beans more (well, most of them are), I have branched out into more legume based soups. Because of the warmth, satiation, and density of the soup, I make it the heart of the meal with some kind of serving of whole grains (usually soaked, homemade wheat or spelt bread), and either a salad or fresh fruit and veggie plate. See below for some really good soup recipes that keep them asking for more!
Add beans or garbonzos to any salad to improve the feeling of being fuller llonger, B vitamins, and protein.
Use garbonzo beans to keep a fresh supply of hummus on hand. Hummus was an acquired taste for me, many people love it from the start. Nowadays we pretty much have hummus in the fridge at all times. I use it in the afternoons to snack on veggies, as a spread for my Ezekiel toast with feta cheese, and serve it on crackers with olives, feta, and bean dip as a side dish with dinner or appetizer. It isn't the kids favorite, but Tony and I eat it all the time now where we used to snack on junk. It helps is to keep a good supply of raw food going through our bodies when it would be super easy to grab something else.
In summary, beans are a nutrient dense food that supply our bodies with protein, fiber, vitamins and minerals, while being low in fat and high in the feeling of being satiated, and beans can be served in a variety of ways.
Preparing Dried Beans
Beans pretty much come canned or dried and since I try to avoid food that's been stored in aluminum, I prefer dried. Dried organic beans are very inexpensive and a little goes a long way!I prepare several kinds of beans to use throughout the week, each week, and store them in the fridge. This week I prepared black beans, kidney beans, garbonzos, navy beans, and pintos.
It's pretty easy and takes virtually no physical time...it just takes the beans time.....
1. Wash beans and place in some kind of steel, ceramic, or glass bowl.
2. Cover with filtered water to 2 inches above bean level. I like to add 1-2 T of lemon juice to help break down the phytates (what cause excess gas).
3. Soak overnight.
4. Drain and rinse the soaked beans.
5. Place in a crockpot and cook on low until softened (different beans soften at different rates) and cover with filtered water , again about 2 inches above level of beans. Also, never add salt until after beans are cooked because it greatly slows the softening process.
6. Drain and rinse
Refrigerate until used. I have found the beans stay good in fridge about 1 week or so.
That's it!
Delicious, Simple, and EASY bean soup recipes
Savory, Rich Mixed Bean Soup
I LOVE making this soup! It's so easy and it turns out just right every time. It's especially wonderful served with a hunk of warm, buttered homemade whole wheat bread (or in my case, toasted Ezekiel bread with ghee...not really the same experience)...
The rich flavors of bacon and rosemary are so distinct in this soup making it perfect for a chilly fall or winter day.
Ingredients
1 1/4 pounds of UNSOAKED, rinsed beans, your choice of variety (I like navy and pinto or navy and cranberry beans, but you can use any combo)
fresh rosemary, rinsed and trimmed or chopped into little pieces (I just use scissors to cut it up)...coming to about 2 T
8-10 cups filtered water
1/2 pound nitrate free bacon, cut into small pieces
1 onion, chopped or pureed
2-3 cloves fresh pressed or chopped garlic
2 T organic butter or ghee
Saute onion, bacon, and garlic in butter in the soup pot until onion and bacon are softened and translucent (about 10 minutes or so), stirring frequently.
Add beans, water, and rosemary.
Bring to boil, cover, and reduce flame to a low simmer.
Simmer until beans are softened, usually 1 1/2 -2 hours.
Once beans are softened add sea salt to taste.
The soup can be served immediately but tastes even better the next day after being refrigerated.
Black Bean Soup (or Dip)
Bold, rich, thick, delicious!!!!!
There are a gazillion recipes for black bean soup out there and I have tried a couple that were so-so. I chose this recipe because I had the ingredients on hand, only to find the original recipe was rather bland and blah for personal tastes. So added extra chicken broth and onion, allspice, cinnamon, ginger, cayenne, and then tripled the amount of chili powder and cumin. The flavor was there but the texture was wrong but the pureeing made it just right. I hope you enjoy!
3-4 cups cooked (or canned and drained if you must) organic black beans
2 cups chicken broth (may add more if necessary)
1 carrot, chopped
1 onion, chopped
1 sweet pepper, chopped
2-3 cloved fresh pressed garlic
1 can organic chopped tomatoes (I used frozen tomatoes from last summer), drained, or 2 cups fresh chopped tomatoes
2T coconut oil, organic butter, or ghee
3 t chili powder (maybe more to taste)
3 t cumin (maybe more to taste)
1/2 t allspice
2 t ginger
1 t oregano
sea salt (to taste)
1/4-1/2 t cayenne
1 t cinnamon
Tortilla chips for dipping
Saute veggies in your choice of "oil" about 5 minutes or so, stirring frequently.
Add tomatoes, chicken broth, beans, and spices except salt.
Cook down about 30 minutes.
Sea salt to taste.
Let soup cool a bit and puree in blender or food processor.
If it's too thick you can add a bit of chicken broth as you puree it.
Thickened, it also makes a great dip.
Serve and garnish with a "dallop" of sour cream or plain yogurt, fresh cilantro, and grated cheese.
(PS -- Caleb suggested topping it with a mixture of cream and ricotta cheese, sprinkling with cheddar and baking til melty -- YUM!)
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