Beans, Beans! Meatless Protein

Do you think every meal needs to include a piece of meat in order to give you adequate protein? Well, think again! And open your mind to the wonderful world of beans. Beans are an easy way to add high-quality, plant-based protein to your diet. They are high in iron, B vitamins (especially folic acid), and fiber; plus, they are versatile enough that you may never tire of them. There are so many varieties with unique tastes: kidney, black, canellini, cranberry, anasazi, adzuki, great northern, and black-eyed peas, just to name a few. A wonderful vegetarian meal option, beans pair well with whole grains as the two foods together form a complete protein.

Buy organic, dried beans, ideally in the bulk food section. Make sure they are fresh; old beans will not soften, even with thorough cooking. Remember to sort and rinse your beans first, removing any shriveled beans and pebbles. Beans stay fresh longer when stored in a cool, dark place (rather than on your countertop). If you buy canned beans, consider those made by Eden Organics who soak their beans before cooking, don’t use harmful can linings, and (unlike most canned bean brands) do not add ridiculous amounts of salt.

Concerned about gas? Some people do have difficulty digesting beans and legumes and develop gas, intestinal problems, or irritability. Try soaking dried beans in cool water with a splash of vinegar or lemon juice for several hours before cooking. Adding another splash of vinegar in the last 15 minutes of cooking also renders beans easier to digest. Don’t add salt until the very end of cooking.

This month’s recipe features black beans. High in magnesium and fiber, the rich earthy taste of black beans balances well with spicy flavoring. Try cooking them with garlic, cumin, olive oil, and a little red pepper; top with a dollop of sour cream or yogurt and serve with toasted whole-wheat pita bread wedges and a green salad.