3 ways to include beans in your diet

It’s always a good idea to explore new recipes, especially ones that contain the small, yet powerful, bean. Beans are a part of the legume family, which also includes lentils and chickpeas.They’re an excellent source of plant-based protein, fibre and potassium and there’s a wide variety to choose from, including:

• White kidney beans

• Black beans

• Dark kidney beans

• Red kidney beans

• Cranberry beans

• Adzuki beans

• Small red beans

Whether you want to include more protein in your diet, increase your fibre intake, or just love the taste, check out these three fresh ways to use beans in your recipes.

1. Soups/Stews

Add a cup of beans to your next pot of chowder, chicken noodle or tortilla soup. You can also try pureeing the beans in with a creamy broccoli or tomato soup to boost the protein content.

2. Dips

Try mashing up some white kidney beans in your next batch of guacamole or mix them with Greek yogurt, feta, dill and lemon juice. Bean dips can also be used as a spread on sandwiches and wraps.

3. Baking

Elevate the micronutrient and fibre level of your favourite muffin, cookie, sweet bread, or brownie recipe by folding beans into the wet ingredients. Just use a blender or food processor to smoothen black beans, kidney beans or garbanzo beans first.

With these easy tricks, you can make every type of meal more balanced and nutritious by including beans.

The information provided is for personal use, reference and education only and is not intended to be a substitute for a Physician’s advice, diagnosis or treatment. Please consult your healthcare professional for specific information on personal health matters.