Bean Benefits

What are dry beans?

Beans are the seed from the Fabaceae, a flowering plant family and one of the longest-cultivated crops. Dry beans are left in the field until the pod dries out and changes from green to its mature color. At this point the beans are ready to harvest. Drying allows the beans to keep indefinitely if stored in a dry and cool place. However, as time passes their nutritive value and flavor slowly degrade and cooking times lengthen.

Dry beans include but are not limited to: black beans, kidney beans, Great Northern beans, navy beans, pinto beans, garbanzo beans, and cranberry beans.

This staple crop is grown in every continent except Antarctica. There is evidence of their use up to 10,000 years ago in eastern countries. In 2010, 23 million tons of beans were grown worldwide with Brazil and India being the largest producers.

Benefits

Beans are high in fiber and protein. In 1 cup of white beans there is 12.6 grams of fiber or 50% of your daily recommended intake. Fiber helps lower cholesterol and reduce plaque in the bloodstream. Beans also help to prevent blood sugar levels from spiking after a meal. Hence, beans are a particularly good choice for those with high cholesterol, heart disease, or diabetes.

Research has also shown that including beans in your diets can help prevent cancer. When beans are combined with another grain such as corn or wheat, it provides a complete protein, equivalent to an animal source. Beans are also an excellent source of folate, iron, magnesium, potassium, copper, and manganese.

Sweet Potato and Black Bean Chili
Ingredients:

• 1 Tbsp olive oil
• 1 onion, diced
• 1 red bell pepper, diced
• 1 jalapeno pepper, sliced
• 2 pounds sweet potatoes, peeled and cubed
• 4 cloves garlic, minced
• 1 ¼ cups broth
• 1 cup water
• 1 (28 ounce) can diced tomatoes
• 2 tablespoons chili powder
• 1 tablespoon ground cumin
• 1/4 teaspoon dried oregano
• 1/2 teaspoon salt
• 1 teaspoon white sugar
• 1 teaspoon unsweetened cocoa powder
• 1/2 teaspoon cayenne pepper
• 2 (15 ounce) cans black beans, rinsed and drained 

Directions:

1. Add oil to pot.  Sauté onions, bell peppers, jalapeño, and sweet potatoes for 7-9 minutes.
2. Add garlic and sauté an additional 1-2 minutes until fragrant.
3. Add water, tomatoes, chili powder, cumin, oregano, salt, sugar, cocoa, and cayenne. Bring to a boil and reduce heat.  Simmer 30-35 minutes or until vegetables are tender.
4. Add black beans.

Tip: Roast the sweet potatoes, tossed in a little bit of olive oil, then add them with the black beans at the end of cooking for a sweeter, more flavorful sweet potato flavor!

Make It a Meal!

Need something to eat with your Sweet Potato and Black Bean Chili? A tasty side we love to use is cornbread. Remember, when you eat a meal containing beans as well as another grain such as corn you are consuming a complete protein! Add in a tossed green salad and an orange and you’ll have a fresh balanced meal.

Easy Cornbread
Ingredients:

• 1/3 cup butter
• 1 cup cornmeal
• 1 cup flour
• 1/2 tsp salt
• 1/2 cup sugar
• 2 eggs
• 1/2 tsp baking soda
• 1 cup buttermilk or 1/2 cup plain yogurt
• 1/2 cup water

Directions:

1. Preheat the oven to 375°F, and coat an 8”-square pan with nonstick cooking spray.
2. Melt butter in a small saucepan
3. Mix cornmeal, flour, and salt together and set aside. 
4. Add sugar to butter and mix well.
5. In a medium bowl, beat eggs well and add sugar and melted butter to bowl, beating well. 
6. Combine buttermilk (or yogurt) and water in a small bowl, and dissolve baking soda in liquid. 
7. Add milk mixture and dry ingredients to egg mixture. Mix just until combined
8. Spread the batter into the prepared pan. Bake at 375°F for 30 minutes or until the edges
begin to turn golden and the center feels firm to the touch. 

Tossed Green Salad and Orange Slices

Sweet Potato and Black Bean Chili Easy Cornbread