10 Creative (and Healthy) Things You Can Do With Beans

II spent time thinking about what to do with a bean box in your store, it is better to wonder what you are Not possible He does. “The possibilities are endless,” says Maggie Michalczyk, a nutritionist registered in Chicago, regardless of what you cook or bake. You can add the beans to almost anything.

She says that the beans are multi -use, nutritious and inexpensive, making it an easy way to start the protein and fiber targets for today. One cup of Pinto pills, for example, contains 18 grams of fiber and 14 grams of protein. Plus, it contains AntioxidantsAs well as basic foodstuffs such as folate, iron and potassium. Research indicates that eating beans regularly can Helps prevent heart diseaseand Reducing the risk of colon and rectal cancer and Type 2 diabetesAnd Improving bowel health.

Michaalczyk is used in beans in both sweet and brutal dishes. there More than 400 speciesWhich can be overwhelming, so if you just start the journey of legumes, they recommend that you intervene a few before expanding your cheeks. She says chickpeas, for example, a “type of empty beans”. “You can connect it in several different ways.” Black beans are ideal for Mexican dishes and hot peppers, while white beans taste everything they add to it, making it a wonderful addition to the salads and soups.

We have asked the fans of beans to share favorite beans – and the most surprising – with beans.

A juice that depends on beans

Drink beans? truly? Richard Sandoval says the chef behind the Latin restaurant group Richard Sandoval. He loves to mix it in juices because it adds almost milk -like tissue and increasing protein without changing any flavor that goes to it. One of his preferences: mixed black beans cooked with non -local cocoa powder, almond milk, dates, and a touch of cinnamon. He says, “You will get” light chocolate juice with Latin development. “

Preparatory, chickpeas, shattered lunch

One of the Michaalczyk favorite lunch is this rotation on the traditional chicken dish: chickpeas shattered on the roasted fermented dough. “It is very customized,” she says. It begins with mashed chickpeas mixed with mixed red onions, cucumber, feta cheese, and fresh herbs such as mint and parsley, and a spoon of Greek yogurt, garlic and lemon; You can also add ingredients such as tomatoes, cucumber, olive oil, salt and pepper. “It looks like a delicious lunch,” she says. “If I have nothing to do for this day, I am doing it with everything I have.”

He retracted the chickpeas of white beans

Hummus lovers are well aware of the indispensable chickpeas. But this is not the only option, says John Carney, who was previously working in Michelin star restaurants like French washing He is now the director of cooking Eria In California. It recommends mixing white beans cooked with tahini, lemon and garlic to make a “stunning decline”.

Read more: Why should you eat a thick pill salad today?

Compared to classic chickpeas, this difference “will be more creamy – more smooth velvet,” he says. Once the dish is mastered, there is no reason to stop there: “You can do black bean chickpeas or fresh grain beans,” he says. “You don’t always need to be the way everyone thinks about it.”

Papes of beans

Think of beans as a substitute for mashed potatoes. As with Spuds, “You can adjust the texture as you want,” says Carney. “My favorite way to do this is by defeating them and leaving parts of the pieces there, because it makes it clear that they are pills, and I love a little texture.” You only need to mix the favorite beans with butter, cream, salt, and aromatics such as garlic, pepper and thyme, as recommended. You can use a pair as a side dish or as a delicious and healthy base for meat, fish or vegetables.

Smoking the smoke beans soup

Beans work well in a variety of soup, but Sandoval is part of this “rich and fool” recipe from Michoacán, a state in the west of the center of Mexico. He says, the benato beans create a creamy base without the need for a heavy cream, he says, and tomatoes loaded with fire and hot pepper that bring warm and smoke. Professional advice: Mix a portion of the beans with the broth for a naturally thick texture, then assemble it all with the crushed kotia and crunchy tortia ribbons.

Snack on the crunchy beans “popcorn”

For equal snack in the nutritious and delicious parts, do the chickpeas season with salt, cumin, garlic powder, onion powder and sweet pepper, then roast or air until crunchy. Think of ejaculation in two other favorite legumes, too: “You can do three or four different types of beans, because not all beans are created on an equal footing.” “You will have different textures and different flavors.” One of its favorite groups: chickpeas are associated with butter and peas with black eyes.

Black beans for Bacon

If you cut the meat but you find that you are still eager to bacon, re -create it by connecting the beans cooked in maple syrup, soy sauce and smoked sweet pepper. Then cut it and fry the air or fry the mixture until it becomes crunchy, Carney is recommended.

Read more: 8 sudden – healthy alternatives – egg

The end result? The healthy “bacon” bacon collapses on the plant that makes an excellent salad to top or can be added to sandwiches and vegetables. Carney’s favorite use: sprinkle bits almost on top of pasta and cheese.

Its admiration for Homs Pumpkin Blondi

This recipe is similar to any other Blondi – with the exception of the sub -chickpeas of the flour. “But you will never know that, because you don’t taste them,” says Michaalczyk, who is called Sweet Treat Treat Treat ABSTIANT -Aitian Barty Trick. The first time she made, she was amazed by her taste. Now, you like to make others happy with gluten -free sweets. “Many people like,” my children will love these. “” “They will not even know that there are beans there,” she says.