Posted by Stephanie Clarke on Thu, Oct 29, 2009
Beans and lentils—both members of the legume family—are a pantry staple that I always have on hand. With a can of low- or reduced-sodium beans or a package of dried beans, I know that I always have a nutrition-rich food ready to go.
One of the greatest things about beans is that they're so satisfying. That's because they're high in fiber and rich in protein—a combination that you don't get from most single foods. They're a particularly good source of soluble fiber, the type of fiber that can help lower bad cholesterol. But despite all of their star nutrition qualities, what I love most about beans is how versatile they are. There are so many different types to choose from and ways to eat them. Here are some of my favorite types of beans and how I use them to create meals and snacks:
Black beans. Drain and rinse low-sodium canned black beans and mix with frozen corn and salsa to create a great fajita or taco filling or use as a dip for baked tortilla chips.
Kidney beans. These are great simply layered on top of a green salad with lots of veggies and vinaigrette dressing, or, my favorite way, in a hot cup of homemade minestrone soup.
White/Cannellini beans or Great Northern beans. Add them to marinara sauce and serve over pasta. Or try mixing them with tomato, cucumber, reduced-fat feta cheese, olive oil, and red wine vinegar to make a cold salad.
Lentils. These are the one type of legume that I usually make from scratch because the taste and texture of lentils cooked from dried is wonderful. Plus, lentils don't need to be pre-soaked before cooking, which cuts back prep time. (To cook lentils, remove debris or shriveled lentils, then rinse and drain. Cover the lentils with water and bring to a boil for about two minutes. Reduce to a simmer and cook until tender, usually about 20 minutes.) Use them to make a Mediterranean lentil salad by cooking dried lentils with carrots, onion, garlic, and thyme. Once lentils are cooked and drained, add olive oil, vinegar, lemon juice, and parsley, and toss to coat.
For more information on healthy-eating, check out TheBestLife.com.