Beans are LOADED with pre-biotic fiber, which serves as food for the good bacteria in your gut. These indirectly boost immune healthy and prevent blood sugar spikes.
Since beans contain both protein and starch, here's a simple tip on how to factor them into to your daily portion:
Beans are considered a protein, unless you are also eating animal protein like poultry/fish/meat/dairy/eggs or tofu, then count as a starch.
1. The Ultimate Chickpea Cookie Cake:
In blender, combine 1 can chickpeas or (1-3/4 cup) + 1/2 cup mashed banana + 1/2 cup peanut butter + 1/2 cup pure maple syrup + 1/4 tsp baking powder + 1/4 tsp baking soda + 1/2 tsp salt + 2 tsp almond or vanilla extract. Blend until smooth. Pour into greased cake dish. Chop 2-4 Tbsp dark chocolate and sprinkle over batter along with some sea salt. Bake 350 F for 25 mins. Let cool.
Makes 8 pieces, 200 healthy calories per piece.
2. Decomposed 2 Minute-Hummus Sandwich
In a bowl mix 1/2 cup chickpeas, 1 tbsp tahini, 1 tsp lemon juice, pinch of sea salt, and 2 Tbsp diced red onion. Serve in pita pocket along with a slice of tomato.
3. MMMM Tacos!
Sauté a can of beans (drained) with onion, garlic, and taco seasoning. Serve on whole wheat tortillas and top with salsa, guac and Greek yogurt (vs. sour cream)
4. 3-Bean Easy Chili:
In a large pot sauté diced onion, carrot, mushrooms, and minced garlic in 1 Tbsp avocado oil. Add 1/2 Tbsp chili powder, 1 Tbsp cumin, and 1/2 tsp salt. Once the vegetables are tender, add kidney beans, pinto beans, black beans, 2 cans diced tomatoes, and vegetable broth. Cover the pot and simmer for about 30 minutes. Serve with Greek yogurt.
5. Brownies:
Blend 1 can of black beans with ½ a cup of nut butter, ¼ cup of flour (oat, almond, wheat), ¼ cup of cocoa powder, ½ cup of maple syrup, 1 tsp of vanilla extract, 2 tsp baking powder, and ¼ tsp salt. Stir in dark chocolate chips and bake in a brownie pan at 350 degrees F for 20-25 minutes.
6. Bean Dips:
Most are familiar with hummus, but you can take any bean (chickpeas, black bean, white bean, pinto, etc) and blend them with a few ingredients to make a high fiber dip!
For 1 can or 1-3/4 cup of cooked beans:
Hummus: 1 tbsp lemon juice, 2 cloves garlic, 2 tsp cumin, 1/2 tsp salt, 1/2 cup tahini & 1 Tbsp olive oil
Black Bean: 1 tsp taco seasoning, salt, lemon juice in blender. Top with chopped tomatoes, onions or salsa.
White Bean (cannellini, pinto, or navy beans): 1.5 Tbsp lemon juice, 1 clove garlic, 2 Tbsp tahini, 1/2 tsp salt
7. Black Bean Burgers:
Mash a can of black beans with a fork and add ½ a finely chopped bell pepper, ½ an onion, 3 cloves of minced garlic, a beaten egg, salt and pepper, seasoning of your choice (chili powder and cumin work well), and ½ a cup of raw rolled oats. Mix together and form into burger patties. Cook on both sides as you would normal burger patties and serve on whole grain bread, buns, or lettuce leaves.
8. Sloppy Joes:
In a skillet, sauté chopped celery and onion in olive oil until soft. Lentils work best, but add any canned beans you have on hand (kidney, pinto, black), tomato sauce, Worcestershire sauce (or BBQ sauce), apple cider vinegar, chili powder, salt, and pepper. Simmer for 5-10 minutes and serve on toasted whole grain bread or bun.
9. Meatless Quesadillas:
Add beans, corn, salsa, chopped red onion, and cheese to whole-wheat tortillas and toast both sides in a pan until crispy. Slice in 4's. Top with salsa, guac, and Greek yogurt.
10. Chana Masala:
Sauté minced garlic, ginger, salt, garam masala seasoning, coriander, cumin, turmeric, sliced jalapeno pepper, and dried cayenne pepper in a large saucepan. Add a can of diced tomatoes, raise heat to medium-high and add a can of drained chickpeas. Bring to a simmer and add additional seasoning to taste. Serve over rice, cauliflower rice, or quinoa.