This month we will learn more about the health benefits of BEANS!
Fun fact: Like peanuts, beans are a type of legume. They are usually a pod with a seed in it, and the seed is the part that we eat! There are nearly 400 types of beans in the world, all with different tastes and textures. New to eating beans? Try a few different types!
- Black beans
- Pinto beans
- Soy beans
- Garbanzo beans (also known as chickpeas)
- Green beans
- Navy beans
- Cannellini beans
- Kidney beans
- Black-eyed peas
- Mung beans
Swapping out beans for meat in recipes like soups, stews, tacos and burritos, you can ADD beneficial plant protein and REDUCE your intake of saturated fat and nitrites, which has been known to cause disease. Beans are also a lower calorie option, and unlike meat, beans and other legumes are a super source of polyphenols and fiber which will help you control blood sugars, stay full between meals, reduce cholesterol levels and boost energy. Multiple recent scientific medical studies have also shown us that beans are a very efficient (and delicious) way to improve gut microbiome (the trillions of beneficial bacterial types that live inside the gut and help to keep you healthy and strong). A healthy, flourishing microbiome leads to a healthy body. Some scientists have also attributed eating soy beans to a risk reduction of some cancers as well as helping to lessen the symptoms of menopause.
My recipe this week is one of our family favorites because it is simple and easy to make, and can be adapted to an endless variety of flavors just by using different seasoning combinations.
April’s Homemade Hummus
- 2 minced garlic cloves
- ¼ cup aquafaba* (see below) or water
- 2 Tbsp lemon or lime juice
- 1 ½ cups (15oz) canned chickpeas (with loose shells/skins discarded)
- ½ cup tahini (a thick paste made from toasted sesame seeds, available in
- the ethnic foods aisle of most major grocery stores)
- ¼ cup extra virgin olive oil
- 2 tsp ground cumin and 1 tsp Sriracha (or other preferred seasoning – I
- sometimes use Tajin seasoning, smoked paprika or curry)
- ¾ tsp salt (or salt substitute)
*aquafaba is the name of the liquid inside the can with the garbanzo beans. It tends to add a thickness and richness to dishes.
Step 1: Blend garlic, aquafaba (or water) and citrus juice in a blender
Step 2: Add in the rest of the ingredients and blend well until smooth. Add extra aquafaba or water if necessary to achieve a creamy consistency, one tsp at a time.
Step 3: ENJOY! I like to scoop up hummus with sliced bell peppers, carrots, or whole wheat crackers.
