3 cups of beans a week are not even enough for our bodies. This very nutritious yet simple ingredient can add a massive impact over your diet. In the “Eat Your Beans Day” we wanted to remind you of some of the good sides of this ingredient while giving you a glimpse over some recipes that will totally change the game for you!
People who follow a healthy lifestyle usually include beans in their diet for multiple of reasons. Beans are a good source for polyphenols which are a type of antioxidants. “We are what we eat” with the beans taking the shape of the humans’ kidneys, they can be your first way to go to include protein, iron and vitamin B1 into your diet. Also, if your goal is to lose weight you can include beans in your diet, you don’t have to worry about calories as a cup of cooked beans can only go up to 40 calories.
Check the following recipes for a smooth kick to include beans in your diet!
Creamy White Bean Dip
What is better than crunchy crackers with a creamy delicious yet healthy dip? White beans with a good food processer can easily give you that. Add a 1 cup of drained canned white beans with 1 cup of yogurt, garlic, parsley; sprinkle your favourite spices such as salt, pepper, paprika, and onion powder, end it with some olive oil and lemon. Enjoy this dip cold with some crackers and don’t forget to play your favourite movie!
Mediterranean Bean Salad
A fresh cold salad in a hot summer day? Oh yes! This salad will provide you with several nutritious benefits and will keep you refreshed for your hot days. Prepare the dressing first by adding some olive oil into a cup, garlic powder, balsamic vinegar, some Italian mix herbs and set it aside. You will need 1 cup of red kidney beans, 1 cup of chickpeas, 1 cup of cherry tomatoes halves, 2 cucumbers, small onion chopped, half a cup of black olives, half a cup of feta cheese, and half a cup of chopped red bell peppers. Mix all the ingredients and add the prepared dressing all in a large bowl and put in the fridge at least an hour to set. Served cold!
Mexican Bean Soup
Are you tired from eating the regular creamy mushroom soup? Try this low calorie microwave friendly soup then! Ingredients you will need are very simple. One chopped onion, 2 garlic cloves minced, 2 medium carrots, 1 medium sweet potato, 1 red pepper, 1 vegetable stock cube, 400g of kidney red beans, 400g of chopped tomatoes, 1 tsp of olive oil, 1 tsp chilli powder, sprinkle of cumin, oregano, and black pepper. Start by cooking the onion, garlic, carrots, sweet potato in full power microwave for 3 minutes. Then add the rest of the ingredients and cook them together for 15 to 20 minutes while stirring every 5 minutes. Lastly blend all together with an electric mixer then add more beans and parley into the soup.
Rajma (Rice and Beans)
This is a traditional Indian dish that will make you addicted to beans! Start with 2 cups of red beans, 1 large chopped onion, 4 cloves minced garlic, 1 pieces of fresh ginger, 2 large tomatoes chopped, 2 tablespoons of olive oil, 1 tablespoon of butter, cinnamon, curry, chilli powder, turmeric, cumin, teaspoon of white sugar, and 2 cups of water. Firstly, blend the onion, garlic, and ginger into a paste. Heat the oil and butter in a large pan and add all the spices except the sugar and salt with the paste prepared and start stirring for 2 minutes and then add the tomatoes to tender. Finally add the beans with the 2 cups of water with the sugar and salt and let all set together for 15 minutes. Blend all together with a mixer and add some beans with parsley to garnish. Serve with hot white basmati rice.
Mango White Beans Smoothie
As weird as it sounds but beans can be added to fruity smoothies too! Try this summer nutritious smoothie to keep yourself hydrated and healthy. Start by add to your blender a cup and half of rice milk, half cup of white beans, cup and half of frozen mango chunks, 12 small mint leaves, 5 tablespoons of shredded unsweetened coconut, and ice ad needed. Blend all together and enjoy a smoothie that will keep you full and refreshed for a long time!