How to Eat More BeansArticle posted in: Lifestyle
Beans are a fantastic, inexpensive source of protein, complex carbohydrates and fiber. Plus, they’re packed with antioxidants, vitamins and minerals like copper, iron, magnesium, potassium and zinc. The 2015 Dietary Guidelines recommend consuming one-and-a-half cups of beans per week. There are many different types of beans—black beans, pinto beans, kidney beans, garbanzo beans (chickpeas), cannellini beans, lima beans, black-eyed peas, lentils and split peas—so feel free to mix it up!
On Nutrisystem, one half cup of cooked beans counts as one SmartCarb. Check out these tips for getting more beans into your diet:
Add to Your Favorite Meals
Beans make a great addition to omelets, salads and grains. Try cooking a big batch over the weekend and having them on hand to toss in your favorite meals. Need some recipe help? This Southwest Grilled Chicken Salad makes for a quick and easy weeknight recipe, and is a delicious and healthy way to beef up your bean intake.
Try Your Hand at Theme Night
Start a “Taco Tuesday” in your home. Whether you assemble tacos, wrap up a burrito or throw together a taco salad, add some black or pinto beans. Another tasty way to work more beans into your diet? The tried-and-true stuffed pepper. Try your hand at our delicious Veggie and Rice Stuff Pepper recipe:
Snack on Hummus
Enjoy this filling, savory dip made with garbanzo beans (also called chickpeas). Look for pre-made hummus in stores or whip up a batch at home to control oil levels and save some cash. Spread hummus on bread or tortilla shells as a substitute for mayonnaise in your favorite sandwiches. Scoop a dollop onto veggie-packed salads to add some creaminess and additional taste. Want to try your hand at hummus? Check out our simple and healthy recipe here.
Simmer in Soup
One of the best ways to consume more healthy foods is to throw them in soup! This works very well for vegetables, and is a fantastic way to eat more beans. Try this Veggie Stew, which features white beans, or opt for
Nutrisystem’s Beans & Ham Soup or Tortilla Soup. Or follow Kristen Flynn’s lead, and add some extra ingredients to your White Bean Chicken Chili for a Spicy Pumpkin Soup perfect for fall: