Plant-Based Protein & Pantry Staple Spotlight: Beans

Beans are totally underrated. 

They’re cheap, high in fiber, a good source of protein, and rich in important vitamins and minerals. Plus they work in a variety of dishes. 

In fact, when 37 leading world scientists got together for the EAT-Lancet Commission on Food, Planet, and Health, one of the main recommendations they made was to include legumes, like beans and lentils, in our diets every day. 

Now, eating 1-2 servings per day may not be realistic for everyone, but incorporating more beans into your overall diet can have several benefits for your health and your wallet. 

Let’s take a look at some of the benefits of eating more beans, how to select and store them, and recipe ideas for adding them to your diet. 

Nutritional benefits of beans

Beans are one of my favorite plant-based proteins as you get a lot of nutrition for your money. 

In general, a ½ cup serving of cooked or canned beans provides around*: 

• Calories: 114
• Protein: 7.6 grams
• Carbs: 20 grams
• Fiber: 7.5 grams
• Folate: 32% of the daily value (DV)
• Manganese: 19% of the DV
• Magnesium: 15% of the DV
• Thiamin (vitamin B1): 14% of the DV
• Iron: 10% of the DV

  *Exact amounts will vary by type of bean

As you can see, beans are not just an excellent source of fiber, but they’re also high in protein and can help you meet your daily needs for several vitamins and minerals. 

Plus, thanks to their high fiber content, beans have been linked with several health benefits, including lowered cholesterol levels, improved blood sugar control in individuals with type 2 diabetes, and improved feelings of fullness after eating. 

What about gas? 

One of the main reasons for not eating beans is the gas that’s associated with eating them. 

Beans are high in a type of carb called oligosaccharides, which our bodies can’t digest very well. Instead, they’re broken down by the bacteria in our intestines, which leads to fermentation and gas production. 

However, there are ways to greatly reduce this side effect: 

• Chew slowly and thoroughly.
• Drink plenty of water.
• Increase the amount of beans that you’re eating gradually over time.
• Soak dried beans overnight and then cook them in fresh water. 

And if you’re still having noticeable difficulties with beans, Beano is an over-the-counter pill that contains an enzyme that helps break down the oligosaccharides found in beans so that you don’t have as much gas. 

Selecting Beans 

There are a bunch of beans you can choose from. They all vary in color, flavor, and texture, yet most of them can be easily substituted for one another in recipes. Some common varieties you’ll likely see at the grocery store include: 

• Black: these small beans have a mild flavor and smooth texture. They’re super versatile as they can hold their shape well, but can also be easily mashed to make veggie patties. 
• Cannellini: technically white kidney beans, cannellini beans have a slightly dense texture and mild flavor that soaks up the flavor of whatever you cook them in. 
• Chickpeas: a.k.a garbanzo beans, chickpeas have a firm texture and slightly nutty flavor. They can be pulsed into hummus, roasted for a snack, or added to soups and salads.
• Great northern: this cream-colored bean has a lighter texture than other white beans and a more mild, nutty flavor. They work well for soups and purees. 
• Kidney: these red-colored beans are similar to black beans in that they have a smooth texture and mild flavor that goes with a variety of dishes. 
• Navy: these beans are oval-shaped with a creamy white color. As they have a mild flavor, but dense texture, they’re best in soups or coated with a heavy sauce like a marinara or barbecue. In fact, they’re the beans usually used to make Boston Baked Beans. 
• Pinto: these speckled, maroon-colored beans have a soft texture and slightly earthy flavor that can take on the flavors of whatever they’re cooked with. Similar to black beans, pintos can be used in a variety of dishes. 

Once you decide on the type of beans you want to use, the next decision is canned or dried. 

Dried beans are usually cheaper and low in sodium. While they do need to be cooked, and even soaked, ahead of time, the texture is usually better. Plus, you can make really good tasting beans by adding spices when cooking them. 

To help with meal prep, I like to make a few batches at one time. Once cooked, I divide them into freezer-safe bags with 15 ounces of beans in each bag. That way when I need beans, all I have to do is thaw them either overnight or on the stove. 

Of course, it’s hard to beat the convenience of canned beans. Just be sure to go with beans that say “no added salt” on the label to help keep sodium in check. 

How to store beans 

Beans can last for quite awhile when stored properly. Here’s your basic guide based on the type of beans you’re storing.

Uncooked dried beans: 

• Store in a cool, dry place like a pantry. 
• Once the bag is open, transfer beans to a zip-top bag or sealable container such as a mason jar. 
• Stored properly, dried beans can last for up to 3 years. But for best quality, it’s recommended to use them within 1-2 years. 

Unopened canned beans: 

• Keep unopened cans stored in a cool, dry place. 
• Most canned beans have a “Best Buy” date which can indicate when the beans will start to decline in quality. However, the “Best Buy” date is not an expiration date. 
• Generally speaking, canned beans can last for 2 years after processing. 
• Still, if you open a can and notice that the beans don’t smell or look right, throw them away. 

Opened canned beans: 

• After rinsing, transfer beans to an airtight container and store them in the fridge.
• Opened canned beans can last for 3-4 days in the fridge.r.

Cooked beans: 

• Dried beans that have been cooked should be stored in an airtight container in the fridge or freezer.
• They can last for 3-5 days in the fridge and up to 8 months in the freezer. 

Healthy Bean and Chickpea Recipe Ideas 

Beans and chickpeas are also super versatile! 

They can be used in soups, stews, stir-fries, and salads, pulsed into dips, or mashed to make bean burgers. Roasted chickpeas can also make for a deliciously crispy snack. 

Here are some healthy recipe ideas to get your started: 

• One-Pan Quinoa Mexican Skillet
• Black Beans and Rice
• Roasted and Seasoned Chickpeas
• Grillable Veggie Burger
• Simple Hummus
• Moroccan Chickpea Stew

The bottom line

Whether you’re vegan, flexitarian, or simply trying to increase your intake of plant-based proteins, beans are a highly nutritious, budget-friendly option. 

Curious how beans can fit into your diet? Be sure to log your bean intake in your Lose It! app. 

Do you eat beans? Share your favorite recipe ideas in the comments below.