Time to Spill the Beans

Variety of dry beans

If you have dry or canned beans in your pantry, you have the start to an easy, budget-friendly meal. Beans are high in iron, zinc, potassium, folate, and fiber—nutrients missing in the diet of many Americans. Beans are readily available and an inexpensive source of protein. Adults should eat at least 1 1/2 cups of beans per week. They come in many sizes and varieties, including kidney beans, pinto beans, black beans, garbanzo beans (chickpeas), black-eyed peas, split peas, and lentils. There is a type of bean to please everyone!

One of the easiest ways to prepare dried beans is in the slow cooker. Simply rinse beans and remove any small stones, dirt, or withered beans. Then combine 1 pound of dried beans (2 cups) with 8 cups of water in the slow cooker. Lastly, cook on low for 6–8 hours (or overnight), until beans are soft.

Sources:
USDA, Dietary Guidelines for Americans 2015–2020, health.gov
Spend Smart. Eat Smart., spendsmart.extension.iastate.edu

Leave a Reply

Your email address will not be published. Required fields are marked *

Subscribe to Words on Wellness

Enter your email address:

Delivered by FeedBurner

Categories