Beans/legumes are such an important part of a healthy diet, full of fibre, protein, and a host of minerals, vitamins and phytochemicals. But many people struggle to get enough (or any!) beans into their regular diet.
So in episode 36 of In My Plant-Based Kitchen I decided to talk about some of the great benefits of beans, and I share lots of practical tips to help you get more in.
In this episode we're talking about:
🫘some of the exciting benefits of beans for healthy living
🫘the advantages and disadvantages of canned beans vs beans that you soak and cook from scratch
🫘a step-by-step on how to soak and cook beans from scratch
🫘tips for quick-cooking legumes to keep on hand for days you are rushed
🫘tips on things you can add to increase flavor, nutrition and digestibility and decrease gas and bloating
🫘and more!
I also promised to share my Bean Tips handout on this page. You can click here to access it.
AND I have a bean recipe to share with you!
Dilly Chickpea (Toona) Salad
4 servings
Ingredients:
- 1 (15-ounce) can chickpeas, rinsed, drained OR 1 ½ cups cooked
- 3 TBSP tahini
- 1 tsp Dijon mustard
- 1 TBSP agave syrup
- 1 ½ TBSP fresh lemon juice
- 1 clove garlic, minced
- ½ orange bell pepper, finely diced
- ½ cup red cabbage, finely chopped
- ¼ cup pickle, finely chopped
- 2 TBSP – ¼ cup fresh dill, minced (to taste)
- Sea salt and black pepper to taste (I used about ½ tsp)
Directions:
- In a large bowl crush cooked chickpeas with a potato masher, until they are flaky.
- In a small bowl combine the tahini, mustard, agave, lemon juice and mix well.
- Add the rest of the ingredients to the bowl with the chickpeas and mix well (you may want to put a little bit of dill/pepper/cabbage aside to garnish the salad with; if so set that aside before combining).
- Add the dressing and mix everything together!
- Enjoy as part of a wrap or sandwich, served with greens, on its own as a side dish, or even top your salad with a few spoonfuls.
What's your favourite way to add beans to your diet? Do you cook them from scratch or mostly use canned? I'd love to hear from you!