“Beans, beans, the magical fruit…” As one of the best sources of fiber, plant protein, and a powerhouse of vitamins and minerals, beans really are a magical addition to any diet. Some cultures, such as Blue Zones, rely on beans as their main source of protein and are rewarded with thriving health and longevity that far exceeds the average population. Eating just 1/2 cup of beans per day is associated with a longer life span and reduced health risks.
The benefits of eating beans are mainly attributed to their fiber-rich prebiotics that sustain a healthy gut microbiome. Hence the rest of the mantra — “the more you eat, the more you….” you know. Prebiotics are indigestible fibers that feed the healthy bacteria in our gut to improve immunity and reduce inflammation in our bodies. Beans keep our guts healthy while being low in fat, high in protein, and extremely affordable.
While canned beans are a welcome convenience, I urge you to try soaking and cooking with dried beans for optimal benefits. Canned beans can often be laden with sodium as a preservative, which adds up significantly when using multiple canned products in a soup or chili recipe. Cooking with soaked, dry beans also gives you the benefit of a mineral-rich, flavorful broth that will boost the flavor of any recipe calling for beans.
When starting with dry beans, you’ll want to soak them first before cooking. Soaking beans for 12-24 hours prior to cooking will enhance their digestibility, reduce cooking time, and help to deactivate the phytates in beans that make them difficult to digest. Once your beans have been soaked you can simmer them on the stove or low and slow in the crockpot.
Enhance the flavor of your beans by adding meat bones, onions, garlic, herbs, or spices. I would recommend waiting to salt your beans until they have finished cooking, as salt can extend the cooking time and cause your beans to be tough. Store your cooked beans (with the liquid!) in quart sized jars or containers in your fridge for 1 week or freezer for up to 6 months. Enjoy your beans on top of salads, in soups and stews, served as a side dish, or turned into a tasty dip! Kandarian Farms Organic Black Turtle Beans and Pinto Beans are available as a non-perishable add-on item that can be added to your next Talley Box when you customize it! They are sure to become a staple in your kitchen.
