Beans have been around for thousands of years and have a rich history both in the New World and the Old!
Beans were gathered in Afghanistan and the Himalayan foothills and date back as far as 9000 years to Thailand
They were also found in the tombs of the kings of the ancient Egypt where they were left as the food for the departed and their souls in the afterlife.
Beans were also found in South America and Mesoamerica. The oldest known domesticated beans were found in Guitarrero Cave in Peru dating around the second millennium BCE. (Chazan, Michael. World’s prehistory and archeology. Pathways through Time., 2008)
Beans, which have historically been an economical source of protein, are recognized by experts today for their superfood status and their nutritional and health benefits.
Dr. Greger, from NutritionFacts.org emphasizes the following about beans:
“Beans are packed with fiber, folate, and phytates, which may help reduce the risk of stroke, depression, and colon cancer. The phytoestrogens in soy in particular appear to both help prevent breast cancer and improve breast cancer survival.”
https://nutritionfacts.org/topics/beans/
Medical News Today cites the following health benefits of beans:
- Protein is a vital nutrient that plays a key role in maintaining and repairing the body. Beans are high in amino acids, the building blocks of protein.
- Folate – Beans contain several vital nutrients, including folate. Folate is essential for overall health, to make healthy red blood cells, and help prevent neural tube defects in a fetus during pregnancy.
- Antioxidants – fight the effects of free radicals, which are damaging chemicals that the body produces during metabolism and other processes.
- Heart health– People who consume beans regularly may be less likely to die of a heart attack or other cardiovascular problem.
- Reduced risk of cancer– Some studies have shown that beans act as antioxidants and anti-inflammatory agents. These effects could reduce the risk of cancer.
- High in Fiber. Beans are high in fiber, which can help lower blood glucose and the risk of diabetes.
- Prevents Fatty liver Doctors based the treatment of fatty liver disease on weight loss and controlling blood sugars, as well as reducing blood levels of fats.
- Controls appetite – When one eats beans the fiber and healthful starches they contain can help create a feeling of fullness and satisfaction.
- Improves gut health – research has shown a variety of beans especially black beans, enhance gut health by improving intestinal barrier function and increasing the number of beneficial bacteria.
https://www.medicalnewstoday.com/articles/320192#benefits
Now that we know that beans are very healthy, why not make some delicious easy recipes to crank up our health profile?
1. DOMINICAN RED BEANS AND RICE
I have been a flight attendant for over 3 decades now and I clearly remember the opening of the Spanish speaker base in Newark, NJ in the mid 90s, particularly the brief layovers we had in Santo Domingo in the dead of the winter. I would look longingly outside my hotel room at the crystal clear waters of DR’s beautiful beaches, but because we only had an 8 hour sleepover I was unable to enjoy them. I was able to order Dominican red beans and rice from my hotel room and let me tell you it was love at first bite.
Last year, I met Aracelis, a younger generational Spanish speaker, and after chatting with her a bit I knew that she was a phenomenal cook and would have the secret that I looked for.
Aracelis generously shared her recipe with me which, of course, all begins with a good sofrito.
HOW TO MAKE ARACELIS’ DOMINICAN SOFRITO?
INGREDIENTS
1 bunch of cilantro
1 bunch of parsley
4 stalks celery
6 cloves of garlic
lime juice from 1 fresh lime,
1 onion
2-3 small peppers
1 bouillon cube
Blend all ingredients in a food processor or blender and store in ice cube trays in the freezer.
See full recipe at http://Aracelis’ Dominican Red Beans and Rice https://greenleaflunchbox.com/?p=476
2. BLACK BEAN AND ZUCCHINI BURGER
Experts say to eat the rainbow for a healthy, balanced diet full of nutrients and vitamins. This meal is not only colorful, it is delicious!
The black bean burgers above are from ifoodreal.com/black-bean-zucchini-burger/#recipe
INGREDIENTS
- One cup of brown or white rice
- 2 14 oz cans of Black beans
- Two eggs
- 3/4 cups of grated zucchini, liquid squeezed out
- One medium onion
- 2 large cloves of garlic
- One cup of oatflour
- 1 and 1/4 teaspoon of salt
- 1 teaspoon of cumin
- Is one tsp of chili powder in Adobo sauce
- 2 to 3 tablespoons of oil for frying
These burgers are so delicious! You can eat them on a bun like a traditional burger adding ketchup, mustard, mayonnaise, avocado, pickle, onion … whatever you like!
The bean burgers in the photo are topped with green goddess salad dressing by @loveandlemons to give it a kick.
The bean burgers are served with Asian slaw from Crunchycreamysweet.com
https://www.crunchycreamysweet.com/asian-slaw/#recipe
3. CUBAN BLACK BEANS AND RICE RECIPE
Cuban food is so delicious and multifaceted and this featured recipe makes a perfect Whole Food Plant Based meal or side! Food connoisseur Hector Rodriguez notes that Cuba is the 1st and last Spanish colony. Because it was an important port city for Spanish conquistadores and colonizers, Cuban cuisine has its roots in Andalusia from the Spanish aspect but also has a strong influence from indigenous Taino African and Caribbean origins.
I used to have to go to Miami to get good Cuban beans and rice but recently I was fortunate enough to meet a Cuban fellow flight attendant, Doris who shared her recipe with me.
If you’re a fan of Cuban black beans and rice you will love this recipe. It’s the real deal!
See recipe below:
https://greenleaflunchbox.com/?p=928
4. ITALIAN MINESTRONE SOUP WITH PLANT BASED SAUSAGE
This soup brings me back to my 1st time at Olive Garden where I fell in love with their bean and fajioli soup. Unlimited Quantity??? I couldn’t believe it!
Now you can make it in the comfort of your own home.
This recipe, from my great Uncle, Garibaldi Lapolla, makes a copious amount of Minestrone soup so be sure to invite your friends over and take out your freezer containers for future healthy lunch Box meals.
INGREDIENTS
2-3 Veggie sausages
3 stalks of celery
2 cups of lima beans or any white bean
1 can of pinto beans
3 onions
4 cloves garlic
1 cup cut string beans, fresh or frozen
1 cup diced carrots
1 15 oz can petite diced tomatoes
1 15 oz can of crushed tomatoes
1 cup escarole (when available), cut up
1 cup cabbage
2 cups of elbow pasta or tubettini
One cup of grated romano or any mild cheese
2 bouillon cubes
1 tsp Italian seasoning
1 tsp oregano
See full recipe at:
https://greenleaflunchbox.com/?p=898
5. ZESTY BLACK BEAN AND ORZO SALAD
This zesty black bean and orzo salad is packed full of vegetables that not only satisfy whole food plant based eating, it’s also zesty and delicious. This recipe makes quite a bit so you can serve it for dinner and easily pack away the leftovers for the next day.
INGREDIENTS
2 cans of black beans
2 cups of cooked orzo
2-3 cups of chopped kale
1 small pepper
2 cloves of garlic
1/2 cup corn
8-10 cherry tomatoes, chopped
1/2 cup red onion, chopped fine
1/2 cucumber, chopped in bite size pieces
1/2 cup of cilantro chopped
See full recipe at
https://greenleaflunchbox.com/?p=490
6. SOUTHWEST TOFU SCRAMBLE
INGREDIENTS
15 oz. can black beans (rinsed and drained)
1 small onion
3 cloves garlic
2-3 roma tomatoes
1/2 cup roughly chopped cilantro (stems removed)
1 lb. extra-firm tofu
1 tsp. ground cumin
1 tsp. smoked paprika
1/4 tsp. ground turmeric
1/4 cup nutritional yeast
Salt to taste
This recipe is from The Garden Grazer
https://www.thegardengrazer.com/southwestern-tofu-scramble/
7. PLANT-BASED BEAN BURRITOS
This high protein, tasty easy bean burrito recipe Is wonderful big appetites and lunch box meals. Whip up a batch and freeze the leftovers for healthy fast food alternatives.
INGREDIENTS
2 c black beans or refried beans
2 c Plant Based ground beef (I used Gardein)
2 1/2 c rice (I used brown rice)
1 pepper, chopped fine
1 small onion, chopped
3-4 cloves garlic
1 packet of Taco seasoning
¾ c corn
Cheddar cheese, vegan
6 large flour tortillas (10 inch)
See full recipe at
