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Beans are the perfect pantry food: they’re affordable, long-lasting and packed with plant-based protein. Legumes like black beans, chickpeas and lentils also make healthy sources of fiber, iron and antioxidants.
What’s more, research indicates that people who consume beans regularly have a lower risk of getting cardiovascular disease. Legumes also help stabilize blood sugar levels and may even help prevent diabetes type 2 due to the high fibre content. Dan Buettner’s study into the longest-living people even in the world even suggests that eating one cup of beans a day adds four years to your life expectancy.
To get the most value out of those tiny pods and make them more digestible, you could soak or spout dried beans beforehand. But if that’s too much hassle, a quick rinse will do.
So now that you know the benefits of beans, how can you add more of them to your meals?
Beans are very versatile, and you can make so much more with legumes than just chili and enchiladas. Try these 14 health-boosting recipes to get the best of beans!
Roasted Cauliflower Burrito Bowls from Pinch of Yum
Mediterranean Chickpea Salad with Tahini Dressing from Bianca Zapatka
Falafel-Pita Sandwich with Hummus Recipe from Monsoon Spice
White Bean Salad with Herb Dressing from Occasionally Eggs
White Beans Burger with Fennel Slaw from Tending the Table
Greek Chicken Loaded Hummus Bowl from No Spoon Necessary
Crockpot White Bean Chicken Soup with Roasted Delicata Squash from Half-baked Harvest
Tagliatelle Puy Lentil Ragu from Cupful of Kale
Mojo Salmon Bowls from Chelsea’s Messy Apron
Loaded Potato Skins from Love and Lemons
Spring Potato Salad with Asparagus and Peas from Crowded Kitchen
Flourless Chocolate Chip Chickpea Blondies from Ambitious Kitchen
Healthy Brownies with Black Beans (Gluten-Free) from Healthy Little Cravings
Chocolate Hummus from Running on Real Food
What do you love to make with the beans in your pantry?
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