For plant-based lifestyles, beans are one of the primary ways to get fiber and protein. A half-cup of beans will give you approximately 15 grams of protein and 5 grams of fiber. What else do you need to know about beans? What else can you do to learn how to eat more beans?
How to Eat More Beans
First, get to know your beans. There are hundreds of varieties of beans out there to learn about and enjoy. Not everyone may like soldier beans. I don’t. That’s cool. For fun, visit:
Adobe Milling Company Colorado
My faves are flageolet, Anasazi, and cannellini beans. Least favorite? Pigeon beans.
Canned Beans
I almost always use drained and rinsed canned beans. If they are white beans (garbanzo, cannellini, Northern) I drain and save the aquafaba (that is the canned gooey stuff in the bottom of the can) and freeze it for other uses. You can use it to thicken your beans or use it to thicken a soup or sauce instead of using a roux (flour and oil). I have made brioche and a fabulous sponge cake for fresh fruit. Google “things to do with aquafaba” and you will be floored at what this gooey stuff can transform into. Crazy. But I generally start with draining and rinsing the beans with water.
Dried Beans
I soak them overnight in saltwater. (I have studied this – salt does not make them hard). Rinse. Put in your Instant Pot and cover with water so there is at least one
inch above the bean line. Then depending on the bean, use the “Bean” option and cook for 20 minutes.
Err on the side of undercooking. You can always add more time but you can’t put the skin back on a bean once it is blown off.
I use the low-pressure setting. You can always add more time, but again, once you overcook beans to mush, it’s hard to resurrect them. If they are still a little al dente (hard to the teeth), I cover and cook on the sauté mode on low for another 15-20 minutes.
Truth moment: I did not like my Instant Pot at first but now I use it for beans to speed up the process. You can cook beans for the next day while you watch tv or shower or something. I don’t like blown-up beans to start a dish with. I like beautiful whole beans and lentils. Pressure-cooked beans (which is what an IP primarily is), does make better beans than canned beans. It is what it is.
Other Things to Consider about Beans
Differences in Beans
Texture. White beans such as cannellini and Great Northern are softer and lend themselves to smoother things like a sauce or mash.
Chickpeas are pretty universal – they are firmer and don’t fall apart. You can put on TexMex, French, Mediterranean, Middle East, and Indian. Have chickpeas, will travel, and spice up.
To get started eating more beans, I suggest trying a soup, a wrap/quesadilla, a dessert, or a grain/bean combo thing. Try them as a garnishment, partly because they do have fiber and maybe your body needs time to get used to it slowly over time. I usually eat ¼ – ½ cups at a time at least once a day.
Drain and mash your canned black beans. The more whole something is, the longer it takes to chew and digest and slows your eating down, and allows time for your brain to say you are full.
Add some Tex-Mex spice blend and use it as a burrito filler. We use sweet kale salad mixes as added nutritious filler along with some hot sauce and almond cheese – you can add your chicken or meat substitute if you need to.
Enjoy this quick video on a great Colorado-style soup and let’s just eat more veg!
Want more recipes and tips? Download this FREE How to Eat More Beans download.
Want more cooking ideas for eating less meat? Want to eat more plants? Let’s do it!
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