There are so many great reasons to eat more beans, and yet many of us avoid them. (If you get the reference in the title, you probably know why these nutrient powerhouses may not be part of your usual meals.) But the reality is that beans are packed with fiber, iron and protein, as well as antioxidants and phytonutrients (plant nutrients) - all while being low in calories. Plus, studies have found them to lower the risk of cancer, cardiovascular disease, and diabetes. Read on for some fun facts, great ideas on how to use beans, and why preparing your own has multiple benefits!  

Now that’s a beautiful (nutrition) profile

I thought this chart from The Bean Institute (who knew there was such an organization!?) was helpful to see why beans are so beneficial. My only complaint is they left out my favorite: chickpeas/garbanzo beans. If you’re curious, I added them below the chart.

Here’s a super fun fact: If you’re trying your best to follow the USDA MyPlate guidelines, beans can count as your vegetable or your protein!

Can’t forget about chickpeas! In half a cup of chickpeas, you’ll find:

Calories: 134
Protein: 8g
Fat: 2g
Total Carb.: 23g
Dietary Fiber: 6g
Sodium: 6g

I’d eat them more, but they don’t agree with me

Lots of people avoid beans due to their associated gas and bloating. I get it! I used to do the same until I learned a couple tricks for preparing beans that help reduce their gaseous effects. These methods only work using dry beans* because they have to do with how the beans are prepared. (Sorry canned bean lovers!) 

#1: The easiest method to reduce gassiness is to simply long soak your dry beans.

1. Check for stones and wrinkled/damaged beans

2. Rinse them off

3. Put them in a large pot covered with water about 2 inches above the beans

4. Pop a lid on the pot and forget about it for 8-12 hours. (I’ve heard this works even better if you change the water and rinse the beans every 3 hours, but because I soak mine overnight, I’ve never tried it.)

#2: The next method is also crazy easy and as a bonus, also helps the beans cook faster. Less gas and faster cooking? Win-win!

Simply add baking soda to the soaking water. That’s it! The general rule of thumb is to use 1/16th teaspoon baking soda per quart of water. (With the pot I use, it ends up being ¼ teaspoon total.) After rinsing your beans and filling the pot, add in the baking soda and let them soak overnight. One caution - don’t use too much baking soda or it will leave a soapy taste on the beans.

If all this has you wondering if you should take a stab at preparing your own beans, I’d say go for it! It’s less expensive and you have more control of every ingredient. Plus, I think they taste WAY better. I was too intimidated to try cooking my own until COVID hit and I was suddenly meal planning 2-3 weeks at a time, trying to stretch my budget, and had time on my hands to figure it out. Now, I rarely buy canned beans unless I’m really in a pinch or it’s a variety I know I don’t use frequently. I usually prepare a big batch a day or so before I think I’ll need them, keep what I need in the fridge and freeze the rest.

*A quick note in case you have no idea what I mean by “dry beans”. They’re just the uncooked versions of the beans you buy canned. You can usually find them in 1-2lb bags near the canned beans at the grocery store.

Inspired to try adding beans to your diet?

Here are some easy ways to add them into your meals:

• Toss beans and diced veggies (such as celery, shallots, or red peppers) with a vinaigrette for a quick bean salad.

• Blend beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup. 

• Top a green salad with 1/3 cup of your favorite beans.

• Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voilà! A fast dip or sandwich spread. (Hummus doesn’t have to be fancy!)

• Include 1/3 cup of beans 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 beans. 

• Or my personal favorite - make your own (chocolate) hummus! If you missed my social media post about this the other week, you can find the recipe on my website favorites or below.

My favorite bean recipes

• Chocolate hummus

• Curried chickpea wraps

• Roasted chickpeas

• Homemade refried beans

• Spanish rice and beans

If you were inspired to try a new bean recipe, to prepare your own beans, or to add them to one meal, I’d love to hear about it! Leave a comment below or shoot me an email: janna@atthewellcoaching.com.

Want more?

Would you like help learning how to choose and cook healthy foods like beans? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an complimentary initial consultation with me today—or pass this offer on to someone you care about!