Heart Healthy Beans for Everyday!

Are you a bean lover, or as they are sometimes called… legumes, and pulses? Some of my favorites include chick peas, cannellini, red kidney, adzuki, black eyed, peas, lentils, lupins and the list goes on… These plant seeds grow inside a pod and provide fiber, protein, and other important nutrients. As a nutrient rich powerhouse, they are a great replacement for meat as a source of vegetarian protein. 

You don’t have to be vegan or vegetarian to enjoy them regularly. In fact research is showing that these pulses improve nutrient intake, reduce bodyweight and waist circumference, lower blood pressure, and increase satiety at meals. They are also an excellent source of soluble fiber known to help reduce cholesterol levels, decrease blood sugars, and feed healthy gut bacteria.

​Sounds like a win-win! It is encouraged to have a serving of beans daily for best health benefits. A serving size is a ½ cup of beans but enjoy more as desired!

If you aren’t currently including beans regularly, increase your intake slowly due to the fiber content which can cause some gas or bloating. Whenever you increase your fiber intake drink more water to help eliminate the gases and roughage. You can also rinse canned or dried beans to reduce the extra starch component.

Here are some ways to incorporate legumes into your meals and snacks more frequently…

Soups are a great way to include beans! You can swap out the meat for beans in any soup recipe…

Chili is usually made with beans and you can keep it meatless by adding in extra vegetables!

Bean based tacos are easy and delicious for weeknight meals…try black beans, red kidney or chick peas. Add spices like chili powder, cumin, and cilantro!

Add beans to any salad instead of croutons they will add more protein and fiber to fill you up!

​Try roasting beans for a quick snack just spray with olive oil and add your favorite spices. Roast in the oven until crunchy and golden!

Replace meat for beans in burgers and meatballs, Check out the recipe for a delicious and healthy chick pea meatballs.

Try adding beans to your brownies you won’t even know they are in there!

Bean based recipe:
 
Chick Pea “Meatballs” (Resource: Living Plate)
 
Serves 6
 
Ingredients:
 
1 Cup Sun-dried Tomatoes
1 (15 oz.) Can, Chick Peas
½ Onion, Chopped
3 Cloves Garlic, Chopped
1 Tbsp. Italian Seasoning
1 tsp. Smoked Paprika
1 tsp. Salt
1 tsp. Pepper
½ Cup Oats, Quick
1/3 Cup Hummus
¼ Cup Ground Flaxseed
1 Tbsp. Dijon Mustard
1 tsp. Maple Syrup

Directions:

Preheat the Oven to 375 degrees. Line a baking sheet with parchment paper. Prep and measure ingredients. 
Add the sun-dried tomatoes into a food processor and pulse until coarsely chopped. Add the remaining ingredients and pulse until coarsely chopped. Add the remaining ingredients and pulse until well combined (leaving some texture). Refrigerate mixture for 30 minutes. Form mixture into small balls and place on baking sheet. Bake for 25 minutes. Serve over cauliflower rice or zucchini noodles.


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