Aside from protein and fiber, beans contain a variety of nutrients including antioxidants, and vitamins and minerals, such as copper, iron, magnesium, and potassium. Bonus: they’re cheap, convenient, and easy to add into various recipes.
Beans are considered heart healthy because they contain a large amount of soluble fiber, which can lower cholesterol and triglyceride levels. Fiber also helps you feel full longer! Canned beans are a convenient choice and by rinsing them in water you can decrease the sodium content. There are 7 g protein, 8.3 g fiber, 2.3 mg iron, 42 mg magnesium, and 370 mg potassium per 1/2 cup of beans. Plus, beans are high in minerals without the saturated fat found in animal protein.
There are many types of beans to choose from including black beans, kidney beans, garbanzo beans, pinto, cannelloni, and many more so take your pick for a fiber filled bite!
Three Bean Salad
- 1/2 cup black beans
- 1/2 cup white beans
- 1/2 cup chickpeas
- 1/4 red onion, finely diced
- 2 stalks celery, finely diced
- 1 tbsp apple cider vinegar
- 1 tbsp olive oil
- 1 tsp honey
- 1/2 tsp garlic powder
- 1/2 tsp fresh rosemary
- Pinch of salt and pepper
Drain and rinse the beans. Add the beans to a large bowl with red onion and celery. In a separate bowl, whisk together apple cider vinegar, olive oil, and honey. Sprinkle in garlic powder, rosemary, and salt and pepper to the dressing. Add dressing to bean mixture. Stir and refrigerate for 30 minutes before serving to let the flavors come together.
Serves: 2 | Serving size: 1 cup
Calories: 248, total fat: 7.6 g, total carbohydrates: 35.5 g, dietary fiber: 9.8 g, sugars: 8.3 g, protein: 10.6 g
Which type of bean is your favorite? Tell me below!