How to make beans enjoyable?

Dried beans cooked with sea salt and water are delicious, but adding an onion, garlic, or other aromatics to the pot will make them even more flavorful! These simple additions turn the starchy bean cooking liquid into a fragrant broth that's just as tasty as the beans themselves.

How do you make canned beans more exciting?

Toss drained/rinsed/dried beans with a bit of olive oil (or avocado oil) and your favorite seasonings . You can add crushed whole seeds (coriander, cumin, fennel, mustard, etc.), woodsy herbs (thyme, oregano, rosemary, sage), red pepper flakes, crushed garlic cloves, and of course salt and pepper.

How to get 3 servings of beans a day?

We should all try to get three servings a day. A serving is defined as a quarter cup of hummus or bean dip; a half cup of cooked beans, split peas, lentils, tofu, or tempeh; or a full cup of fresh peas or sprouted lentils .

How many times a week should you eat beans?

The U.S. Dietary Guidelines recommends eating about 3 cups of legumes—like pinto, kidney, or black beans—per week . If you eat about ½ cup of beans every day, you'll meet the weekly Dietary Guidelines for beans.

What does eating a lot of beans do to your body?

Beans are rich in insoluble fiber, which your body can't digest. Insoluble fiber adds bulk to your stools, reducing problems like constipation . Eating insoluble fiber also helps fuel "good" bacteria in your digestive tract, keeping your digestive system running smoothly. Lower cancer risk.

Why do I feel happy after eating beans?

Beans are full of fiber, which can be an important nutrient for increasing your mood . That is because fiber takes longer to break down and pass through the body than other nutrients and during that time soaks up excess sugar in your body.

How to spruce up a can of beans?

I like to sprinkle in some taco seasoning , but you could add whatever spices you like — garlic powder, cumin, and chili powder are all good calls.

How to season beans out of a can?

Try tossing beans in chili powder and cumin to use for tacos, burritos, or rice bowls. If you want to go the extra mile, consider adding chopped onion or bell pepper, cilantro, or fresh lime juice to the beans as they simmer.

Are beans anti-inflammatory?

Beans have several antioxidant and anti-inflammatory compounds . They're a low-cost source of fiber, protein, folic acid and minerals such as magnesium, iron, zinc and potassium.

How do I train my gut to eat beans?

If fermentation still has you fearful, here are some tips to reduce your fear of flatulence: Increase your bean intake slowly . Start by eating 2 to 4 tablespoons of beans per day, and gradually increase consumption to the ½ cup per day recommendation. Drink more water each day as you eat more beans.

How do you digest beans easily?

Adding a splash of acidic ingredients like lemon juice, vinegar, or tomatoes to your bean dishes can help improve their digestibility. The acid helps break down some of the tough fibers in beans, making them easier for your stomach to handle.

How do you portion beans?

Pulses and beans A portion is 3 heaped tablespoons of baked beans, haricot beans, kidney beans, cannellini beans, butter beans or chickpeas. Remember, however much of these you eat, beans and pulses can only count as a maximum of 1 portion of your 5 A Day.

Fun Ways to Eat Beans • (2024)

Recipe Round-Ups | Recipes

February 22, 2024

Many Kids and Adults Do not Like Beans

In 2020 I did a survey (many of you readers took it) about your kids and their food preferences. I had 137 responses, and many said that their kids don’t like beans. I know that kids aren’t the only ones. I hear often from people that they feel they can’t eat plant-based because they don’t like beans.

AND YET, beans are one of the best foods available! They are also VERY cheap and SUPER QUICK to prepare if using canned beans. Here are a few of their health benefits:

Nutrient-Rich: Beans are packed with essential nutrients such as protein, fiber, complex carbohydrates, vitamins (like folate, vitamin B6, and vitamin C), minerals (such as iron, magnesium, and potassium), and antioxidants.
Healthy Digestion: The high fiber content in beans supports healthy digestion and prevents constipation in children, promoting overall gut health.
Regulates Blood Sugar Levels (meaning regulated moods!): Beans have a low glycemic index, which means they release sugar into the bloodstream slowly. This helps regulate blood sugar levels, preventing spikes and crashes, and reducing the risk of developing type 2 diabetes. Say hello to happier kids without blood sugar crashes! Yay!
Boosts Immunity: Beans contain various vitamins and minerals, such as zinc and vitamin C, which play crucial roles in supporting the immune system and helping children fight off infections and illnesses. Who doesn’t want less sickness?!
Brain Health: The nutrients found in beans, including folate, iron, and essential fatty acids, are important for brain development and cognitive function in children.
Promotes Longevity: Those who live in the Blue Zones where people routinely live healthy lives for 100+ years all eat beans regularly.

So, how do we get these magical beans into those who don’t like them?

Try different ways of making them! This list is the tippy tip of the iceberg. These are some of my kids’ favorite bean recipes.

Hummus. A lot of kids seem to like blended beans more than whole beans. Hummus is extra creamy and non-bean-like. Try the Yummest Hummus and Chocolate Hummus in my cookbook, Plant-Based Cooking for Kids. Making Beet Hummus, Red Pepper Hummus, Curry, Green Chili, and Roasted Carrot Hummus are also really delicious.
Bean Quesadilla. This is a simple lunch that I make my kids about once a week. I make the cook-yourself tortillas and spread canned vegetarian refried beans on it. Heat it up on the skillet and serve with guacamole or salsa. You can make it into a butterfly shape as pictured in my cookbook. So easy!
Make nachos with refried beans. You can use regular tortilla chips or air-fry some corn tortillas to make oil-free chips. Then get some drippy refried beans, guacamole, tomatoes, taco-seasoned lentils or other “meat” if you’d like, a vegan cheese sauce, pickled jalepenos. Mmmm! All those toppings, and in the end, my kids just eat the chips and beans. Ha.
Rice and Bean Taquitos. A crispy tortilla is hard to resist!
Salsa Verde Soup. Even though this recipe uses salsa and whole beans, my own kids LOVE this soup, and I’ve received at least a dozen messages from people telling me their kids also like this soup. Try it if you haven’t yet, as it only takes 5 minutes to make!
Black Bean Burgers. With pickles, ketchup, avocado, and a delicious bun, what’s not to like?! There are so many recipes out there, including a simple one in my cookbook.
Legume Pasta is an easy way to eat beans. Some kids love it, some don’t. Mine thankfully don’t seem to notice when I use legume pasta instead of regular. We’ve enjoyed chickpea pasta, red lentil pasta, and even yellow pea pasta.
Bean Energy Balls. There are Black Bean varieties and Chickpea varieties, like my Chickpea Cookie Dough Bites.
Black Bean Brownies.
Cookie Dough. Chickpea cookie dough is THE YUMMIEST WAY TO EAT BEANS in my humble opinion. This pumpkin cookie dough is also amazing.
Healthy Buckeyes.
Black Bean Brownie Cookies. Fudgy and delicious and undetectably full of beans.
Chocolate Muffins–but made with some lentils. Yes, lentils are beans, too! Definitely try these Chocolate Protein Blender Muffins out!
Chickpea Cookie Pie. One of our favorite desserts ever.
See Also
Beans, Beans, the Magical “Fruit”: The More You Eat the Less You Toot! | Bean Institute

Fun Ways to Eat Beans • (2024)

Many Kids and Adults Do not Like Beans

So, how do we get these magical beans into those who don’t like them?

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