Pinto beans, lima beans, cannellini beans, black beans, kidney beans, garbanzo beans, navy beans—they’re the staples of my diet! We all know that beans are an anti-inflammatory food, high in fiber and a great source of protein. I eat dried pinto and/or dried lima beans every week. I also eat canned black beans in salads. I’m not too fond of chick peas (there’s something about the texture.), but I love hummus.
For a quick dip, purée a 15-ounce can of chick peas (drained), ¼ cup fat-free plain Greek yogurt with olive oil, minced garlic, lemon juice, parsley, salt and pepper to taste, and a dash of paprika. Serve with toasted whole wheat pita triangles and fresh vegetables for dipping.
In Texas we eat black-eyed peas, which are actually beans, on New Year’s Day for luck, but many of us eat them year round. I’ve also added dried lentils to my diet. No soaking required! Have you noticed canary beans (also known as mayacoba beans) in the rice/bean aisle at the grocery store? I think they’re from Peru. Reportedly canary beans have a unique taste and can be substituted for pinto beans in recipes that call for that ingredient.
Peanuts, which are high in healthy fat, magnesium and fiber, are considered a bean because they are in the legume family. My favorite peanut butter (Laura Scudder’s) contains only peanuts and salt. A spoonful (or two) of peanut butter makes a great snack. Yum!
Beans are healthy, versatile and affordable and a food you can always have on hand. Guess I’ll keep eating them, and I think I’ll try the recipe below.
Smoky Black Bean Soup from Eating Well
1 lb. dried black beans, soaked overnight
2 T extra-virgin olive oil
2 medium onions, chopped (reserve 1/3 c. for garnish)
1 red bell pepper, chopped
2 stalks celery, chopped
1 jalapeno pepper, seeded & chopped
3 large cloves garlic, minced
1 T ground cumin
4 c water
2 c brewed coffee
1 bay leaf
1 t salt, more if needed
Sour cream or plain Greek yogurt & chopped cilantro for garnish.
Sautee onions, peppers, celery & garlic in oil. Add cumin and cook a minute more. Add remaining ingredients except garnishes. Cover and simmer until beans are soft.