Beans, Beans the Magical Fruit?

You may have heard the catchy chant, “beans, beans the magical fruit, the more you eat them the more you…” well, you know the rest. For many years, this has been one of the most common hallmarks of eating beans. However, this idea of excessive flatulence after eating beans is a little on the extreme side and can be minimized. In fact, beans provide many more benefits than drawbacks, and some of them might surprise you!

What are Beans

Beans are a type of legume and come in many different shapes and sizes. Examples of beans include black beans, white beans, kidney beans, pinto beans, lima beans, and many more. They can be found in dry, canned, and frozen forms. Contrary to popular belief, there are many ways to minimize the less-than-ideal side effect of flatulence as well! For those who are worried about experiencing this symptom, try rinsing your canned beans before eating them. If you’re cooking beans from scratch, soak them twice in hot water for a few hours before cooking. It may also be beneficial to slow down when eating and chew the beans more thoroughly in order to allow the saliva to break them down further.

Now, onto the benefits of beans! Because there are SO many of them, we have created a simple acronym to help you remember them all!

Just think of B.E.A.N.S.

B: Budget Friendly
Beans can be purchased in a dry form or canned in liquid. Dry beans cost less per serving than canned beans. For example, a one-pound bag of dry pinto beans cost, on average, $1.79 and will make 12 - 1/2 cup servings of cooked beans whereas a 15 oz can of pinto beans cost $1.19-1.69, on average, and each provides 3.5 - 1/2 cup servings.

E: Easy
Beans are convenient to use at home as they require minimal preparation. When using canned beans, simply open the can and add to your desired dish. When using dry beans, add three times the volume of liquid and allow the beans to soak in the fridge overnight. Once soaked, the beans are prepped and ready for use.

A: Adaptable
There are a variety of ways to incorporate beans into your diet. Throw beans into your favorite salads, stir-fry’s, burritos, soups, pastas, wraps, and even desserts!

N: Nutritious
Beans are an excellent source of plant protein, dietary fiber, and antioxidants. They are also a nutrient-dense food, packed with folate, potassium, zinc, iron, copper, and magnesium. With all of these nutritional benefits, beans are recommended for everyone!

S: Simply Delicious
There are over 40,000 different varieties of beans. You’re sure to find a kind that’s right for you and your recipe needs. Now let’s get cooking!


Check out this short video to review all about B.E.A.N.S.

Southwestern White Bean Chili

Yield: 8 quarts

Ingredients:

2 Tbsp olive oil

Onions, diced (700 grams)

Garlic, minced (20 grams)

Green peppers, diced (350 grams)

Red peppers, diced (350 grams)

Jalapenos, diced (200 grams)

Carrots, diced (400 grams)

16 cups vegetable broth

White beans, cooked (2920 grams)

Corn (920 grams)

2 tsp Cumin

2 tsp Coriander

2 tsp Chili powder

2 tsp Salt

1 cup Fresh cilantro, chopped

Directions:
1. In a large pot, sauté onion in olive oil for 10-15 minutes, or until very translucent.
2. Add garlic, bell peppers and jalapenos. Sauté for 5 minutes.
3. Add broth, beans, and corn.
4. Add cumin, coriander and chili powder.
5. Bring to a boil, reduce heat and simmer for 15 minutes.
6. Add fresh cilantro. Adjust salt and pepper to taste.

Make it a Meal!

Complete your Southwestern White Bean Chili with a side dish of pita chips and freshly made guacamole. Personalize your guacamole with the addition or removal of tomatoes, onions, and cilantro!

Prep Time: 10 minutes Yield: 4 servings

Ingredients: 
2 avocados, peeled and pitted
1 cup chopped tomatoes
¼ cup chopped onion
¼ cup chopped cilantro
2 tbsp lime juice
1 jalapeno pepper, seeded and minced (optional)
Salt and ground black pepper to taste

Directions:

Mash avocados in a bowl until creamy. Mix tomatoes, onions, cilantro, lime juice, and (optional) jalapeño pepper into mashed avocado until well combined; season with salt and pepper.

Serve with your favorite choice of pita chips and voila!