Super BeansSuper Legumes
Natures Magical Food
It's hard to imagine a more perfect food than beans.
One cooked cupful can provide as much as 17 g of protein, which is more than half the 24 g recommended daily for women.
They may even help you lose weight because all that fiber creates a feeling of fullness that keeps you satisfied longer.
Low-fat protein?
They're a smarter option than the leanest beef or chicken.
Their health credentials stack up high as well.
According to a comprehensive Michigan State University review, eating legumes can reduce the risk and severity of life-threatening conditions such as heart disease, diabetes, and several types of cancer.
To reap all these benefits, you need to be, well, a bean counter:
The 2005 Dietary Guidelines call for us to consume at least 3 cups a week, three times the measly 1 cup we usually manage.
Eating more legumes shouldn't be a challenge; after all, the first step in preparing them is often cranking open a can.
Once you realize the variety of colors, textures, and flavors they bring to the table, you'll see why legumes have played such a central role in many of the world's cuisines and why they should become a staple in your diet.
For more information on specific super beans, please see:
Up next: three recipes that provide a delicious sampling from natures garden.
These recipes can be made with either canned or dried legumes, but nutritional analyses are for dried.
Italian Shrimp and Chickpea Salad
Peppery arugula is the perfect foil to the mild chickpeas, sweet tomatoes and succulent shrimp in this elegant salad.
If you don't like bitter greens, try baby spinach instead (both are great sources of iron).
Pre-cooked shrimp are available fresh from the fish counter or frozen, see ad at bottom of page (thaw before using).
Ingredients;
1 c. dried chickpeas, prepared as directed (through step 2) in "Dried Beans ~ Simplified (bottom)," or 2 c. rinsed and drained canned chickpeas.
1 lb. med cooked, peeled, and deveined shrimp.
2 med. tomatoes (about 1/2 lb), seeded and chopped.
6 lg. leaves basil, chopped.
1/4 c. olive oil.
4 c. arugula
Directions; 1. In large bowl, gently toss chickpeas, shrimp, tomatoes, basil, and oil.
Season with salt and freshly ground black pepper to taste.
Serve over arugula.
Makes 6 Servings
Per Serving: 270 cal, 23 g pro, 21 g carb, 12 g fat, 1.5 g sat fat, 145 mg chol, 6 g fiber, 180 mg sodium
Cooking Time: 20 minutes
Note: When preparing dried chickpeas, add 1 clove garlic and 1 large leaf sage to simmering water to enhance flavor.
Soft Tacos with Kidney Beans and Chicken
Short on time?
Use canned legumes and substitute pre-cooked, seasoned chicken breast strips and you'll have a protein-packed dinner on the table in less than 30 minutes.
Ingredients;
whole boneless, skinless chicken breast (1 lb), trimmed and sliced thin.
1 clove garlic, minced.
Pinch of ground red pepper.
3 Tbsp. canola oil, divided.
1 c. chopped onion.
1/3 c. sodium-free, canned, diced tomatoes.
1 c. dried red kidney legumes, prepared as directed (through step 2) in "Dried Beans ~ Simplified (below)," or
2 c. rinsed and drained canned red kidney legumes.
8 low-fat whole wheat tortillas (8" diameter).
1/2 c. cubed avocado.
1 c. salsa (optional).
1/2 c. low-fat sour cream (optional).
Directions; 1. In small bowl, combine chicken with garlic, red pepper, and 2 tablespoons of the oil.
Season with salt and freshly ground black pepper.
Toss well to coat chicken.
2. In medium non-stick skillet over medium-high heat, cook chicken 7 to 10 minutes, turning frequently, until browned and cooked through.
Transfer chicken to plate.
3. In same skillet over medium heat, saute' onion in remaining 1 tablespoon oil about 3 minutes or until translucent.
Stir in tomatoes (with juice).
Stir in legumes, reduce heat to low, and cook until heated through.
4. Warm tortillas in microwave or toaster oven.
Fill each tortilla with legume mixture, chicken, and 1 tablespoon of the avocado.
Serve with salsa and sour cream, if desired.
Makes 4 Servings
Per Serving (2 tacos): 580 cal, 48 g pro, 54 g carb, 19 g fat, 1.5 g sat fat, 65 mg chol, 17 g fiber, 460 mg sodium
Total Time: 50 minutes
Black-Eyed Peas and Vegetable Salad
This colorful salad also makes a unique salsa for toasted tortilla chips.
Pack leftovers in your lunch with a whole wheat wrap for a flavorful break from the usual sandwich.
You can store the salad for up to 3 days in the refrigerator as the flavors will continue to blend.
For an upscale touch, consider substituting champagne vinegar for the white.
Ingredients;
1 med. onion, quartered.
1 med. green or red bell pepper, cored and seeded.
1 lg. clove garlic.
1 sm. jalapeno chile pepper, cored and seeded (wear plastic gloves when handling).
1 c. dried black-eyed peas, prepared as directed (through step 2) in "Dried Beans--Simplified (below)," or 2 c rinsed and drained canned black-eyed peas.
1/4 c. canola oil.
3 Tbsp. white vinegar.
Directions; 1. In food processor, finely chop onion, bell pepper, garlic, and jalapeno pepper until mixture is a fine mince, but not a paste.
2. In large bowl, toss black-eyed peas and chopped vegetables.
Add oil and vinegar and season with salt and freshly ground black pepper, if desired.
Toss well to combine.
Makes 6 Servings
Per Serving: 190 cal, 7 g pro, 20 g carb, 10 g fat, 1 g sat fat, 0 mg chol, 4 g fiber, 20 mg sodium
Total Time: 15 minutes
***Dried Beans ~ Simplified
For most of us, the idea of using dried legumes seems about as modern as doing laundry in the stream out in the back forty.
But chefs often prefer using the dried variety because their texture is firmer and the flavor of the finished dish can be more easily controlled. (So can the sodium level.)
Despite popular opinion, the soaking and softening process isn't that big a deal:
Step #1
Wash beans and pick through to ensure no small stones are present.
Then cover with cold water.
Use about six times the amount of water to legumes, because as they rehydrate, they'll almost double in size.
For example, if you start with 1 cup of dried beans, cover with 6 cups of water.
Let stand overnight and then drain and rinse.
(FYI: You'll be rinsing away the starchlike compounds that cause flatulence later.)
Step #2
Place legumes in a saucepan and cover by at least 1 inch with cold water.
Bring to a boil, reduce heat, and simmer, covered, 45 minutes or until tender.
If the water level dips below the top of the beans, simply add more water to cover.
While they're simmering, check occasionally to skim away any impurities that float to the surface.
Drain and rinse again before using.
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