Get Lots of Healthy Protein From Beans

Beans One of the highest sources of plant-based protein is beans, which contain anywhere from 6-8 grams of protein per 1/2 cup serving. Additionally, a 1/2 a cup of beans will provide you with 3-6 grams of cholesterol-reducing fiber. You’ll also be getting some folate, which plays a major role in making new DNA. This is especially vital for woman who are pregnant. Bean consumption has been linked to a variety of health benefits, including lower blood sugar, better weight management, and longevity. Not sure how to include more beans in your diet? To cook dry beans, soak overnight in water, rinse, then add water or stock and any seasonings you would like. Bring the pot to a boil, then simmer for one hour until beans are tender. If you’re in a pinch, canned beans work just as well, although they may cost a bit more per pound. Try using beans as a hearty meal, a healthy snack, or even in tasty desserts with one of these easy recipes! Spicy Baked BeansBaked Beans From Avocado Alice Ingredients:

  • 2 cups cooked navy or pinto beans (cooked from dry or canned)
  • 3 tablespoons molasses
  • 2 teaspoons salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon Dijon mustard
  • 1/2 cup ketchup
  • 1/3 cup brown sugar
  • 2 teaspoons soy sauce
  • 1 teaspoon apple cider vinegar
  • 1 tablespoon chili sauce or hot sauce
  • 3/4 cup finely chopped yellow onion

Directions:

  1. Preheat the oven to 325 degrees F (160 degrees C).
  2. Combine the molasses, salt, pepper, mustard, ketchup, brown sugar, soy sauce, apple cider vinegar, and chili sauce in a bowl.
  3. Drain the beans and place in a casserole dish with the onion. Pour the molasses mixture over the beans and then add water so that the beans are just covered with liquid.
  4. Cover the casserole dish and bake about 3 hours, checking periodically to make sure the beans remain moistened. A slightly thick sauce will remain after cooking.

Roasted ChickpeasRoasted Chickpeas Use flavorings and seasonings of your choice to make a crunchy sweet or savory snack. Ingredients

  • 3 cups of cooked garbanzo beans (chickpeas) or 2 15-oz cans
  • 2 tablespoons olive oil
  • 2 tablespoons + 1 teaspoon of added seasonings. Great combinations include: cinnamon and brown sugar, chili powder and cumin, cayenne and paprika, or sriracha and mustard seeds.

Directions:

  1. Preheat oven to 400 degrees F.
  2. Combine all ingredients in a large bowl and mix until beans are evenly coated. Pour in rimmed baking sheet and baked for 30-40 minutes, or until crispy.

Chickpea Cookie Dough DipChickpea Cookie Dough Great served with apples or whole-wheat crackers, this dip is a perfect sweet treat to bring to a potluck or picnic. Ingredients:

  • 1 1/2 cups cooked chickpeas, or 1 15 oz can
  • 1/4 cup of nut butter of choice
  • 3 tablespoons applesauce
  • 1/2 tablespoon vanilla extract
  • 1/4 cup carob chips or chocolate chips
  • Pinch of salt
  • 1 tablespoon of plant-based milk, if needed

Directions:

  1. Combine chickpeas, nut butter, applesauce, vanilla, and salt in a food processor and process until smooth. Mixture should resemble the thickness of cookie dough.
  2. Add more milk and process to achieve desired texture. Scoop mixture into serving bowl and fold in carob or chocolate chips.

Black Bean BrowniesBlack Bean Brownies For individuals with celiac disease or a gluten-intolerance, black beans or flour made from beans make a great, fiber-rich substitute for whole-wheat flour. Try one of these recipes from Minimalist Baker or Chocolate Covered Katie.

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