>> Tuesday, November 5, 2013
It's been a while since we visited our Food for Runners series. Today I'm focusing on beans since, well, we eat so many of them. For vegetarians and vegans specifically, beans are a fantastic source of protein and can be whipped into hummus, stirred into soups, mashed into burgers, and even mixed into desserts.
I'll admit that I still mostly use canned beans. I've been meaning to soak my own beans for a long while -- so if you're looking for instructions on re-hydrating beans, here's a fantastic tutorial on The Kitchn.
Psst: If you're catching up, we've covered tomatoes, almonds, pumpkin, cucumbers, bananas, eggs, garlic, quinoa, berries, peppers, kale, and mushrooms -- and included our favorite recipes from across the web.
"From a single, one-cup serving of black beans you get nearly 15 grams of fiber and 15 grams of protein. You won't find this outstanding protein-fiber combination in fruit, vegetables, grains, meats, dairy products, nuts and seeds, or seafood." (Source)
"When paired with whole grains, garbanzo beans provide a source of protein comparable to that of meat or dairy products, without the worry of saturated fat or cholesterol. One cup of garbanzo beans supplies roughly 27 percent of daily protein requirements." (Source)
And if you're like me, you have your budget in mind. Great news! "Beans and lentils are the cheapest source of protein out there." (Source)
Here are some of our favorite recipes for breakfast, lunch, and dinner:
Black Bean Breakfast Burrito via Gimme Some Oven
Apple + Pumpkin Baked Beans via Kitchen Vignettes
Bean Bowl w/ a Poached Egg via The Stone Soup
Fall Harvest Chowder via A Family Feast
Our New + Improved Pumpkin Chili
Quinoa + Bean Party Dip via Citron Limette
Crock Pot Vegetarian Refried Beans via Kitchen Treaty
Our Canelli Bean + Beet Burgers
Honey Balsamic Bean Salad via My Whole Food Life
Kale + Mushroom + White Bean Stew via Love & Lemons
Our Smoked Chipotle Bean Burgers
Cauliflower + Garbanzo Bean Curry via Indiaphile
Chocolate Black Bean Cookies via A Couple Cooks
Our Black Bean + Avocado Chocolate Pudding
Garbanzo Bean Brownies via Fit Foodie Finds
Ada eats beans every single day, actually. They're super simple to just gobble up plain. Like I mentioned above, we add them to almost all our soups + stews. We toss black beans in homemade quesadillas. I even added garbanzo beans to chocolate chip cookies once after reading to do so in a cookbook.
What's your favorite way to use beans?
Don't forget to read up on these other healthy ingredients:
Food for Runners: M-U-S-H-R-O-O-M-S
Food for Runners: T-O-M-A-T-O-E-S
Food for Runners: A-L-M-O-N-D-S
Food for Runners: P-U-M-P-K-I-N
Food for Runners: C-U-C-U-M-B-E-R-S
Food for Runners: E-G-G-S
Food for Runners: B-E-R-R-I-E-S
Food for Runners: B-A-N-A-N-A-S
Food for Runners: G-A-R-L-I-C
Food for Runners: Q-U-I-N-O-A
Food for Runners: K-A-L-E
Food for Runners: P-E-P-P-E-R-S
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