Sure, they’re not the most glamorous of foods, but hold on just a minute. I’m going to argue that if you only know how to cook one thing–one thing–it should be beans. Let me explain.
Beans are, in a word, a miracle food. Because they’re chock full of vitamins, fiber and protein, they can count as either a vegetable or a meat substitute.
And they’re not going to leave you bored. Did you know that there are over 1000 types of beans around the world? Unfortunately, you won’t find all 1000 in your local grocery store, but you will find a large variety of canned and dried beans that you can easily add to soups, stews, casseroles, tacos, burritos, dips, or just to eat as a side dish. Try substituting spiced black beans or refried beans for ground beef to make a leaner burrito or taco. Add a can of white beans to your homemade soup for extra protein. Or whip up a quick and tasty bean dip in your food processor. You’ll be amazed how easily beans find their way into your meals.
The fiber in beans keeps your stomach full and happy, and some studies even show that bean-eaters tend to be thinner than their non-bean-eating counterparts. Is there anything this little legume can’t do?
Okay, so now that we agree that beans are amazing, let’s talk recipes! Put your hands together for my favorite super easy (and super tasty) black bean dip:
Quick and Delicious Black Bean Dip
1 can black beans
2 Tbsp water
¼ tsp onion powder
½ tsp cumin
a pinch of salt
a squeeze of lemon or lime
Drain the black beans, and then add all the ingredients into a food processor. Blend away until the mixture is smooth and creamy (you may have to stop the food processor and scrape down the sides during this process)
Like it spicy? Add a dash of cayenne powder or hot sauce!
Serve with whole grain crackers, whole-wheat pita, and carrot or celery sticks for a rockin’ after school snack.
What’s your favorite way to get your bean fix?
Find out how to eat healthy without boring your taste buds