The Wonders of Beans
Beans are a staple in many cultures, and for good reason. Beans are super versatile, incredibly affordable, and offer an abundance of health benefits that can’t be overstated.
“Eat beans day” in July gives us a chance to consider the role of beans in dietary practices worldwide. In this article, we’ll be zooming out to feature the entire category of legumes, which includes beans, lentils, peas, and chickpeas, as a celebration of how the various types are integrated into cuisines across the globe.
But first, a bit on their nutrition
Beans have been the subject of hundreds of evidence-based research studies thanks to their long history as a source of nutrition for humans. They pack a one-two punch of plant-based protein and fiber-rich starch that is unique to the legume plant family. They are also rich in iron, potassium, calcium, and magnesium – key nutrients for optimal health. Thanks to their low glycemic index, which supports stable blood sugar, the American Diabetes Association considers beans a “superstar food”. And The American Institute of Cancer Research recommends that individuals make whole grains, vegetables, fruits, and pulses (legumes – such as beans and lentils) a major part of their diet. In fact, individuals who eat beans regularly have a longer life expectancy than those who don’t. Beans help reduce the risk of coronary heart disease, stroke, hypertension, diabetes, obesity, and certain intestinal conditions. With more research coming out often on the importance of adequate dietary fiber, beans are a wonderful addition to the plate, providing 6-8 grams of fiber per ½-cup serving.
Beans at home, and around the world
According to the US Dry Bean Council, the 5 most popular beans in the United States are:
- Pinto beans
- Navy beans
- Great Northern Beans
- Red kidney beans
- Black beans
On tables across America, these are featured in Mexican cuisine, Italian soups, Tex-Mex salads, and endless variations of chili. Around the world, we see even more diversity in their application! Indian cuisine features beans, lentils, and split peas in traditional dal recipes, which are often slow-cooked into a soft, porridge-like dish that can be eaten any time of day. Fasolada is a soup common in Greek and Mediterranean cuisines made from dry white beans, olive oil, and vegetables. Feijoada is a hearty bean stew that has been referenced as a national dish of Brazil, especially in Rio de Janeiro. Baked beans are an important part of a full English breakfast, alongside eggs, bacon, mushrooms, tomatoes, and toast. Githeri is a Kenyan traditional dish with corn and beans boiled together, serving as a hearty plant-based meal that is rich in flavor due to the abundance of spices. In Ghana, rice and beans are elevated in a dish called Waakye, where they are served in plantain leaves and eaten with various condiments. And in Asia, sugary red beans are used in all types of desserts, ranging from red bean pudding to a bean paste that can be found in buns and frozen treats. It’s clear from the vast use of beans in cultures all around the world that beans are incredibly versatile and accessible.
Bringing beans to life
In general, soaking beans before cooking helps them cook more evenly and reduces total cooking time. For an easy method, beans can be soaked overnight in a sealed container with enough cold water to cover them by 2 inches, which allows for them to absorb some water and expand. Drain this water the next morning before cooking. Beans and lentils do vary somewhat in their cook time and applications, as lentils don’t need soaking and tend to cook up in a much shorter time frame. Instant Pots and pressure cookers can also be helpful tools for hands-off cooking with beans and shortened cook time. For more specifics, check out this article on how to cook dried beans. If convenience is a priority when incorporating beans into your meals, canned beans are a fabulous solution.
Not entirely sure where to go from here? Let us offer some final inspiration. Given the melting pot that is our culinary landscape, many people draw from other cultures when featuring beans on their table. And that’s ok! Focusing on flavors you already enjoy is a great strategy when incorporating a new food or featuring an ingredient more often. Tend to prefer Italian flavors? Consider swapping in a white bean recipe for pasta as the starch. Or maybe you love skillet meals with bold flavors, like our turkey kielbasa and red beans. These Moroccan spiced chickpeas come together super quickly and could easily be the star of the show for a flavorful vegetarian or vegan meal. If creative baking is more your speed, then these avocado chickpea blondies are absolutely worth trying.
Let them eat beans!
Beans, peas, and lentils are a nutrient-dense, health-promoting, versatile, and affordable plant food category that shouldn’t be overlooked. Whether you’re seeking to boost your fiber intake, lower your cholesterol, break out of a culinary rut, or stretch those food dollars further, beans can be of benefit. Consider giving one of the many recipes in this article a try!
Additional Resources:
https://cannedbeans.org/studies-supporting-the-multiple-benefits-of-beans