Beans are a nutritional powerhouse and a versatile staple for anyone, especially those following a vegan diet. They are affordable, packed with protein, fiber, and essential nutrients, and can be used in countless dishes. This article explores the benefits of beans, different types of beans, and how to incorporate them into your vegan meal plan.
Why Beans are Essential for Vegans and Vegetarians
Beans are an important part of a vegan/vegetarian diet because they are rich in plant-based protein and one of the easiest ways to incorporate plant protein into your diet. They are a staple vegetable protein in dietary guidelines. Beans are high in protein, complex carbohydrates, folate, and iron. They also have significant amounts of fiber and soluble fiber, with one cup of cooked beans providing between nine and 13 grams of fiber. Beans contain essential amino acids, which are the protein building blocks that the body uses to heal and make new tissues, such as bone, muscle, hair, skin, and blood.
What Exactly Are Beans?
Beans are classified as legumes, the seeds from flowering plants in the Fabaceae family. They grow in pods or capsules that develop from flowers. Other legumes include peas, peanuts, and lentils.
Health Benefits of Beans
Beans and legumes have several health benefits. Eating more of them may help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria.
Popular Types of Beans and Their Benefits
Here's a look at some of the healthiest beans and legumes you can include in your vegan diet:
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Chickpeas (Garbanzo Beans)
Chickpeas are a great source of fiber and protein. One cup (164 grams) of cooked chickpeas contains:
- Calories: 269
- Protein: 14.5 grams
- Fat: 4.25 grams
- Carbohydrates: 45 grams
- Fiber: 12.5 grams
- Folate (vitamin B9): 71% of the Daily Value (DV)
- Copper: 64% of the DV
- Manganese: 73% of the DV
- Iron: 26% of the DV
Chickpeas may help reduce post-meal blood sugar, increase insulin sensitivity, reduce appetite, decrease snacking on desserts, support the growth of beneficial gut bacteria, and protect against gut-related diseases.
Lentils
Lentils are one of the most iron-rich legumes. One cup (198 grams) of cooked lentils contains:
- Calories: 230
- Protein: 17.9 grams
- Fat: 0.752 gram
- Carbs: 39.8 grams
- Fiber: 15.6 grams
- Thiamine (vitamin B1): 30% of the DV
- Folate (vitamin B9): 90% of the DV
- Copper: 55% of the DV
- Iron: 37% of the DV
- Zinc: 23% of the DV
Lentils can help reduce blood sugar, and may also help heart health by reducing low-density lipoprotein (LDL or “bad”) cholesterol and increasing high-density lipoprotein (HDL or “good”) cholesterol.
Peas
Peas are also a type of legume. One cup (160 grams) of cooked green peas contains:
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- Calories: 134
- Protein: 8.58 grams
- Fat: 0.35 gram
- Carbs: 25 grams
- Fiber: 8.8 grams
- Thiamine (vitamin B1): 35% of the DV
- Folate (vitamin B9): 25% of the DV
- Manganese: 37% of the DV
- Vitamin K: 35% of the DV
Peas’ high quality protein, fiber, micronutrients, and antioxidant compounds contribute to health benefits like nourishing good gut bacteria and maintaining healthy blood sugar levels. They are a particularly good source of vitamin K, a fat-soluble vitamin necessary for proper blood clotting and bone health. Pea protein may help increase muscle size and strength when combined with high intensity interval training, and may benefit heart health, including lower blood pressure.
Kidney Beans
Kidney beans are one of the most commonly consumed beans. One cup (177 grams) of cooked kidney beans contains:
- Calories: 225
- Protein: 15.3 grams
- Fat: 0.885 gram
- Carbs: 40.4 grams
- Fiber: 13.1 grams
- Thiamine (vitamin B1): 24% of the DV
- Folate (vitamin B9): 58% of the DV
- Copper: 48% of the DV
- Manganese: 37% of the DV
- Iron: 29% of the DV
Foods high in fiber, such as kidney beans, can help slow the absorption of sugar into the blood and reduce blood sugar levels. Eating kidney beans may also help reduce risk factors for heart disease, such as high blood pressure. Finally, kidney beans are an excellent source of folate, which is especially important for pregnant people.
Black Beans
Like many other beans, black beans are a great source of fiber, protein, and folate. They are a staple food in Central and South America and the Caribbean. One cup (172 grams) of cooked black beans contains:
- Calories: 227
- Protein: 15.2 grams
- Fat: 0.929 grams
- Carbs: 40.8 grams
- Fiber: 15 grams
- Thiamine (vitamin B1): 35% of the DV
- Folate (vitamin B9): 64% of the DV
- Iron: 20% of the DV
- Magnesium: 29% of the DV
- Manganese: 33% of the DV
Black beans may positively affect gut bacteria and may also help with blood sugar management due to their lower glycemic index compared to many other high-carbohydrate foods.
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Soybeans
Soybeans are commonly consumed in Asia in several different forms, including tofu. One cup (172 grams) of cooked soybeans contains:
- Calories: 296
- Protein: 31.3 grams
- Fat: 15.4 grams
- Carbs: 14.4 grams
- Fiber: 10.3 grams
- Riboflavin (vitamin B2): 38% of the DV
- Folate (vitamin B9): 23% of the DV
- Vitamin K: 28% of the DV
- Iron: 49% of the DV
- Manganese: 62% of the DV
- Phosphorus: 34% of the DV
In addition to these nutrients, soybeans contain high levels of antioxidants called isoflavones, which are responsible for many health benefits. Consuming soybeans and their isoflavones is associated with reduced cancer risk. Research suggests that taking isoflavone supplements during menopause may help reduce hot flashes and prevent loss of bone mineral density. Dietary isoflavone consumption from soy may also help reduce heart disease risk in women.
Pinto Beans
Pinto beans are common in Mexico. One cup (171 grams) of cooked pinto beans contains:
- Calories: 245
- Protein: 15.4 grams
- Fat: 1.11 grams
- Carbs: 44.8 grams
- Fiber: 15.4 grams
- Thiamine (vitamin B1): 28% of the DV
- Folate (vitamin B9): 74% of the DV
- Copper: 42% of the DV
- Manganese: 34% of the DV
As a fiber-rich food, pinto beans may promote a healthy gut. Some of the compounds in pinto beans may also help reduce blood cholesterol. Finally, pintos pack a ton of copper, which plays a role in creating energy, maintaining a healthy immune system, and producing skin pigment.
Navy Beans
Navy beans, also known as haricot beans, are a great source of fiber, B vitamins, and other minerals. One cup (182 grams) of cooked navy beans contains:
- Calories: 255
- Protein: 15 grams
- Fat: 1.13 grams
- Carbs: 47.3 grams
- Fiber: 19.1 grams
- Folate (vitamin B9): 64% of the DV
- Thiamine (vitamin B1): 36% of the DV
- Iron: 24% of the DV
- Magnesium: 23% of the DV
- Manganese: 42% of the DV
Navy beans appear to help reduce symptoms of metabolic syndrome, likely due to their high fiber content.
Peanuts
Interestingly, peanuts are legumes rather than nuts. They offer a good source of monounsaturated fats, polyunsaturated fats, protein, and B vitamins. One half-cup (73 grams) of raw peanuts contains:
- Calories: 414
- Protein: 18.9 grams
- Fat: 35.9 grams
- Carbs: 11.75 grams
- Fiber: 6.2 grams
- Thiamine (vitamin B1): 39% of the DV
- Niacin (vitamin B3): 55% of the DV
- Folate (vitamin B9): 44% of the DV
- Vitamin E: 41% of the DV
- Iron: 19% of the DV
- Magnesium: 29% of the DV
- Manganese: 61% of the DV
Due to their high content of monounsaturated fats, peanuts have several health benefits, especially if they replace other diet components. Eating peanuts is associated with a lower risk of death from many causes, including heart disease, stroke, cancer, and diabetes.
Quick Guide to High-Protein Beans
If you're looking to maximize your protein intake, here's a breakdown of some high-protein beans:
- Great Northern Beans: These mild white beans contain eight grams of protein.
- Edamame: These immature soybeans provide just over eight grams of protein.
- Black Beans: Black beans provide 7.6 grams of protein.
- Pinto Beans: Pintos contain 7.2 grams of protein.
- Kidney Beans: Kidney beans provide 7.2 grams of protein.
- Chickpeas: Chickpeas provide just over six grams of protein.
Cooking Beans: Methods and Tips
Beans can be prepared in various ways-stovetop, in the oven, or in an Instant Pot. Here’s a basic recipe that can be adapted for different cooking methods:
Ingredients:
- Beans of choice (cranberry beans, pinto beans, or similar)
- Vegetable broth (or water)
- Onion and garlic cloves
- Shallots (optional, for extra flavor)
- Herbs like rosemary, thyme, and bay leaf
- Kombu (optional, for soaking)
- Salt and pepper to taste
Preparation:
- Soaking: Rinse beans and soak in filtered water with kombu. Make sure there are at least 2 inches of water above the beans as they will expand. Soak for at least 2-3 hours, or overnight preferably.
- Draining: Drain beans, saving kombu.
Cooking Methods:
- Baking Method: Preheat your oven to about 350F. Transfer beans to an oven-safe Dutch oven. Add all remaining ingredients except salt and pepper to the pot and bake for about 2 hours. Beans are ready when they are fork tender.
- Instant Pot Method: Add beans to Instant Pot along with remaining ingredients except for salt and pepper. Cook on High-Pressure function for 25 minutes (this cook time works for cranberry beans and similar white beans like pinto). Release pressure using a spoon (be careful not to get hit by the steam release).
- Stovetop Method: Add beans along with all remaining ingredients except salt and pepper to large pot. Bring to a boil, then reduce to a low simmer and cook until beans are tender.
Tips:
- Account for soaking time if you’re using a non-instant pot method. Even if you are, you may want to soak anyways to make the beans easier to digest and cook even faster.
- Season with soy sauce or Tamari.
- Spice them up with red pepper flakes.
Versatile Vegan Bean Recipes
Beans are incredibly versatile and can be used in a wide array of dishes. Here are some ideas:
- Basic Vegan Beans: Serve these vegan beans as a side dish with your favorite vegan protein, or build a burrito bowl with cilantro lime rice and all the fixings for a Mexican-inspired meal.
- Mexican-Style Refried Beans: Mash cooked beans and mix in some water. Then heat them in a frying pan with some browned chopped onions and some minced garlic that’s been quickly sautéed in vegetable oil. If you’re not a cilantro hater, stir in some chopped cilantro just before serving.
- Chana Masala: A delicious curry comprised mostly of garbanzos. This dish usually accompanies rice, rotis, or samosas.
- Split Pea Soup: Cheap, incredibly satisfying, and goes wonderfully served over brown rice.
- Black Bean Brownies: Fold in a can of black beans into your brownies.
- Bean-Based Dips: Blend beans into hummus.
Are All Beans Vegan?
All beans are vegan as they are plant-based foods, making them suitable for vegan diets. They offer protein, fiber, and essential nutrients, making them an excellent choice for vegans and vegetarians.
Are Baked Beans Vegan?
The short answer is it depends on the brand. Canned baked beans by popular brands that are not labeled vegan-friendly or vegetarian, can be made with ingredients like cured bacon or pork stock. Brands like Heinz, Trader Joe's and Amy's make vegan products that do not contain animal ingredients in them. Bottom line is to read the product label.
Addressing the Gas Issue
Beans cause flatulence because they contain oligosaccharides, a type of sugar that your stomach acid doesn’t readily break down. Cooking dissolves a substantial portion of your beans’ oligosaccharides into the cooking water. So after your beans finish cooking, pour the cooking water down the drain. Then use fresh water as needed to finish preparing your recipe. This easy step makes your beans much more digestible. Your body’s digestive powers peak at mid-day. So if you’re going to eat beans and other hard-to-digest foods, early afternoon is the best time to do it. Eating these foods on an empty stomach when you’re truly hungry will further improve digestion. If all these tips fail to solve the problem, don’t give up until you’ve experimented with split peas and lentils. Finally, there are various enzyme-based products that break down the oligosaccharides present in beans.
Where to Buy Beans
Beans are available either canned or dried. Canned beans maximize convenience. Since they are pre-cleaned and fully cooked, they need only be heated, drained, and spiced as desired. The best place to purchase dried beans is in the bulk section of a good natural food store. When bought in bulk, dried beans are among the cheapest and healthiest foods available.