Bean
Beans are versatile, nutrient-rich legumes that come in a variety of shapes, sizes, and colors, including black beans, kidney beans, and chickpeas. Known for their creamy texture and earthy, slightly nutty flavor, beans are a staple in many global cuisines. Packed with protein, fiber, and essential nutrients, they are a popular choice for vegetarian and vegan diets. Whether dried or canned, beans are a pantry essential for creating hearty, flavorful dishes.
Common Uses
- Add cooked beans to soups and stews for a hearty, protein-packed meal.
- Use mashed beans as a base for dips like hummus or bean spreads for sandwiches.
- Incorporate beans into salads for added texture, flavor, and nutrition.
- Blend beans into veggie burgers or patties for a plant-based protein alternative.
- Cook beans with spices and herbs to create flavorful side dishes or fillings for tacos and burritos.
- Use beans in casseroles or baked dishes to add creaminess and bulk.
Nutrition (per serving)
Nutrition (per serving)
Calories
347.0kcal (17.35%)
Protein
21.0g (42%)
Carbs
63.0g (22.91%)
Sugars
2.1g (4.2%)
Healthy Fat
0.6g
Unhealthy Fat
0.2g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
347.0kcal (17.35%)
Protein
21.0g (42%)
Carbs
63.0g (22.91%)
Sugars
2.1g (4.2%)
Healthy Fat
0.6g
Unhealthy Fat
0.2g
% Daily Value based on a 2000 calorie diet
Health Benefits
- High in plant-based protein, making them a great meat alternative for vegetarians and vegans.
- Rich in dietary fiber, which supports digestion and helps maintain a healthy gut.
- Packed with essential nutrients like iron, magnesium, and folate, contributing to overall wellness.
- Low in fat and cholesterol-free, making them a heart-healthy ingredient.
- Versatile in cooking, used in soups, stews, salads, and even desserts like bean-based brownies.
Substitutes
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Storage Tips
Store dried beans in an airtight container in a cool, dark, and dry place to maintain their quality for up to a year. For cooked beans, refrigerate them in an airtight container for up to 3-5 days. If freezing cooked beans, portion them into freezer-safe bags or containers with some of their cooking liquid to prevent drying out, and use them within 2-3 months for best flavor and texture.
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