My go-to bean recipe is one I cook all the time, it’s a delicious vegetable chilli that allows you to add in whatever beans you prefer: kidney beans, black beans, pinto beans, cannellini beans and even chickpeas (also known as garbanzo beans) all work well here.
Beans often get confused for a carbohydrate food, but they are actually a great protein-rich food that’s ideal for vegetarians, as they’re a good source of both protein and fibre.
As ever, I’m advocating a balanced diet, based around eating a variety of foods to make sure we get all the nutrients our bodies need to function properly. Beans are no different, with a wide variety to choose from and each in turn offering specific nutritional benefits. Cannellini beans are high in fibre and contain vitamin C as well as magnesium, a mineral that helps our muscles to function properly. Chickpeas are a good source of fibre and contain more than 10 different micronutrients, including copper, which keeps our skin and hair healthy.
Black beans are the highest in protein of all the beans and pulses. On top of this they’re also fibre-packed and super-low in saturated fat (unlike a lot of meat), so they make a great choice of protein for vegetarians. Black beans are incredibly good for us. They’re full of fibre, which aids digestion, and are loaded with other nutrients, such as copper and iron, that help us to keep our metabolism and immune system in tip-top shape.
It’s not only fruit and vegetables that make up our 5-a-day: beans do, too. Three heaped tablespoons count as a portion. However, beans can only ever count as a maximum of one each day, as even though they are a good source of fibre, they don’t have the same nutrient content as fruit and vegetables.
This recipe for BBQ baked beans is a great one to get children eating beans: it’s super-tasty and delicious, so they won’t realise they’re getting a nutritious meal inside them.
Beans aren’t necessarily an ingredient you’d think of eating for breakfast (unless in a hearty English fry-up, perhaps!), but this South American-style brunch recipe makes great use of them alongside quinoa, another great source of protein. And for the odd weekend breakfast treat, beans can be the star of the show as this recipe for sausages with real baked beans proves.
So, whether you’re a vegetarian or not, beans really should be a regular feature in your diet. See below for recipe inspiration!
For a morning kick-start, try my ultimate brunch or breakfast recipe with crispy beans and chilli pickle
Roasted sweet potato gives this veggie chilli an indulgent feel and lovely depth of flavour.
This sweet and sour jalfrezi recipe works well with any veg, so feel free to shake things up a bit
No one will recognise leftover turkey once it’s jazzed up in this spicy chilli with attitude
This is a standout vegetable curry with a cheeky meat kicker for any non- veggies at the table – everyone’s happy
This is my twist on good old beans on toast, and it’s super-cheap to knock together, too
You won’t be able to keep your hands off this hearty, all-time classic chilli con carne recipe
Hearty, filling, tasty and cheap to knock together, no wonder ribollita was a peasant food staple
This recipe’s inspired by a wonderful Italian dish – the most amazing beans you’ll ever taste
Loaded with herbs and beautiful beans, this grilled tuna steak is an absolutely gorgeous summer dish
Comforting and delicious, this is a great meat-free dinner idea or, without the killer croutons, it makes a damn fine side with roasted meats
FAQs
Beans and legumes are rich in plant protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc.
Why are beans good for your heart? ›
Eating beans has been shown to reduce high blood pressure, high cholesterol and obesity, which are all key risk factors for heart disease. One study showed that one serving of beans or legumes per day over the course of six weeks decreased low density lipoproteins or “bad” cholesterol by an average of five points.
Can you eat beans every day? ›
What happens if I eat beans every day? Beans are abundant in essential vitamins and minerals, including iron, magnesium, potassium, and folate. Enjoying beans daily will strengthen your nutrient intake—allowing you to embrace better health and well-being!
Are beans carbs or protein? ›
That's right; beans contain both carbohydrate and protein. Since beans have both carbohydrate and protein, where do they fit in a diabetes nutrition plan? Remember that beans are high in fiber. Your body doesn't digest fiber so not all of the carbohydrate from beans will be turned into blood sugar.
What happens to your body when you eat beans? ›
Beans are rich in insoluble fiber, which your body can't digest. Insoluble fiber adds bulk to your stools, reducing problems like constipation. Eating insoluble fiber also helps fuel "good" bacteria in your digestive tract, keeping your digestive system running smoothly. Lower cancer risk.
Is 1 cup of beans a day too much? ›
Adding a cup of beans to your daily diet is one of the cheapest, easiest and tastiest ways to lower cholesterol and blood sugar levels and boost good gut bacteria. Just follow these simple strategies, try our recipes or experiment on your own, then add your favorites to your go-to meal repertoire.
Are beans anti-inflammatory? ›
Beans. Beans such as chickpeas, black beans, red kidney beans, and lentils are high in fiber and phytonutrients, which reduce inflammation. They are an inexpensive and excellent source of protein, especially for vegetarians or vegans, and they're a low-glycemic carbohydrate.
What is the best time to eat beans? ›
Fiber helps keep you feeling fuller for longer (which explains why high-fiber foods are so popular). So consider adding beans to your lunch if you find yourself craving a snack every day a few hours before dinner, or add them to your breakfasts if you're always ready for lunch at 10:30 a.m.
Are canned beans healthy? ›
Put canned beans — a healthy pantry staple — in the spotlight. Beans boast protein, fiber, folate and lots of minerals, like iron, magnesium, potassium and zinc. If you're worried about sodium, rinse and drain beans before using to cut back on the salt by as much as 40 percent.
Which bean has the highest protein? ›
Some legumes with the highest protein content per 100 g serving include :
- field peas (26 g)
- cowpeas (24 g)
- common beans (24 g)
- mung beans (23 g)
- pigeon peas (22 g)
- chickpeas (21 g)
- soybeans (13 g)
Beans' magical duo of protein and fiber has multiple benefits, including weight control. "Getting more of these nutrients in your diet promotes satiety and helps keep you fuller for longer periods," says Yanni Papanikolaou, M.P.H., a nutrition researcher and president of Nutritional Strategies, Inc.
Why are beans good for your stomach? ›
Beans, particularly small white navy beans, are full of gut-supporting fibers, amino acids, and other nutrients, which can help the beneficial bacteria in your colon flourish, supporting immune health and regulating inflammation, Daniel-MacDougall explains.
What makes beans a Superfood? ›
Beans also contain disease-fighting antioxidants. Beans are also considered a “superfood” because they are one of the most nutritious foods you can eat. As a result of their high fiber content, beans help protect against diabetes, cardiovascular disease and maybe even some cancers.
Why are beans healthier than meat? ›
Besides being lower in calories, beans have the benefit over animal meat of being much higher in fiber. Fiber helps digestion, regulates sugar absorption and eliminates fat. It is also not absorbed into the bloodstream, meaning some of the weight of beans does not directly translate into calories absorbed.
What's healthier, beans or rice? ›
Campos and her colleagues found that people who increased daily servings of white rice over time had higher blood pressure and higher levels of sugar and harmful fats in their blood—warning signs for type 2 diabetes. Those who ate more servings of beans than rice greatly reduced their risk.
