Packed with a variety of nutrients, beans are a known staple in many plant-based diets. If you’re not already consuming your fair share, read on to learn about the benefits of beans, plus recipes for various meals throughout the day. And if you’re curious about gas, don’t worry—we’re covering that, too!
These little foods are loaded with fiber, which can lower the risk for certain types of cancer, regulate your digestive system, support the detoxification process and make you feel fuller for longer periods of time. Praised for being super foods, beans are also a great source of phytonutrients, zinc and iron for vegetarians and vegans. Oh! And protein—did we mention beans have tons of protein?
If you’re unfamiliar with the versatile nature of these tiny-but-mighty beans, that’s OK! The following list explores the benefits of five popular varieties, in addition to simple ways to prep them and how to avoid the often-feared bloating and digestive upset.
1. Black beans
Black beans are one of the most prominent beans in plant-based cooking. You probably see these mostly in veggie burgers, but that’s only the tip of the iceberg. Black beans can secretly be added to brownie recipes for a guilt-free treat (we promise, it’s delicious!). They can also be combined with flour and spices to make vegan “meatballs.” But perhaps the simplest way to enjoy black beans, aside from topping your salad of course, would be in a hearty bowl of black bean soup.
Recipes you’ll love:
2. Cannellini beans
Also known as white kidney beans, cannellini beans are a must-have in any pantry to create rich, dairy-free sauces. You can enjoy the benefits of these beans in a creamy spinach dip or a vegan-inspired white bean pate to spread on crackers or toast. And once again, there’s also soup (we suggest a hearty Tuscan kale). And for you pasta lovers, cannellini beans are perfect for creamy sauces. Simply blend the beans, with water, nutritional yeast, salt and pepper to create a satisfying sauce for any type of noodle.
Recipes you’ll love:
3. Garbanzo beans
When mashed, garbanzo beans, or chickpeas, can be used to create tuna-inspired dips or sandwich fillings. You can also bake them with various sauces and seasonings to serve as a nutritious snack. If you’re looking for more of a challenge in the kitchen, grind up your dried garbanzos into a flour to create vegan omelets that actually look and taste like the real thing. But perhaps the most popular (and easiest) way to enjoy your chickpeas is in a homemade hummus serve with baked pita chips and sliced vegetables. Delish!
Recipes you’ll love:
4. Kidney beans
Kidney beans are essential in one of the greatest bulk recipes of all time—bean chili! Unlike traditional chili, veggie-based chili recipes are super easy to prepare in large quantities. Plus, it freezes well! Another simple and unique way to prepare kidney beans is with seasoned quinoa and sautéed greens.
Recipes you’ll love:
Cranberry beans are one of the most eye-catching beans because of their beautiful rosy streaks. But don’t be fooled by the name, they taste nothing like cranberries. Although not as common as the other choices on the list, they are just as nutritious and delicious! You can enjoy this beautiful pick in a variety of ways, like in stews accompanied by tasty vegetables for a nourishing meal or side dish.
Beans, beans are good for your heart, the more you eat, the more you…
So, now that you have a variety of new ways to enjoy beans, be sure to use some of the following tips to bypass the gas:
- Soak beans overnight. Drain and rinse before use.
- Cook beans with a strip of seaweed or baking soda.
- Start with low gas producing beans such as adzuki or mung beans.
Eventually, your body with get used to consuming beans. So if you’re experiencing belly bloat in the beginning, give it time to adapt using the aforementioned advice. Soon, you’ll be reaping all the tasty bean-filled benefits and feeling great!