Beans are nutritional powerhouses packed with protein and fiber, making them an excellent addition to a weight loss plan. They are affordable, versatile, and can be incorporated into a wide variety of dishes. The Mediterranean diet, known for its health benefits, features beans as a staple, with many regions relying on them as a primary source of protein.
The Mediterranean Diet and Beans
Historically, many Mediterranean regions were economically disadvantaged, which influenced their dietary habits. As meat was often too expensive, people turned to alternative protein sources, with beans becoming a central element. Even today, in places like Crete, bean recipes are consumed almost daily. Mediterranean cooking uses beans in flavorful ways, incorporating extra virgin olive oil, citrus, tomato sauce, herbs, and spices. These dishes also include generous portions of greens and vegetables, enhancing both the nutritional value and the taste. Many Mediterranean bean recipes are naturally vegan and gluten-free, making them suitable for individuals with dietary restrictions.
Tips for Cooking with Beans
Dried beans and legumes are commonly sold in bulk in the Mediterranean. However, for convenience, many recipes use canned beans. When using canned beans, be mindful of the salt content, especially if the recipe calls for using the bean juice. To prevent an overly salty dish, adjust the amount of added salt accordingly.
Featured Bean Recipes
Here are some delicious and healthy bean recipes inspired by the Mediterranean diet and beyond:
Crete-Inspired Bean Recipe
This simple recipe from the "Foods of Crete" cookbook highlights fresh herbs, extra virgin olive oil, and orange peel for a signature taste. It is a favorite at Mediterranean Living.
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Fasolada (Greek Bean Soup)
Fasolada is a classic Greek bean dish rich in extra virgin olive oil, herbs, and citrus flavors. It is easy to make and perfect for leftovers. Serve with crusty bread to soak up the flavorful broth. Feel free to use any available greens, such as swiss chard, collard greens, spinach, or dandelion greens.
Black-Eyed Peas Recipe
This traditional recipe from the "Foods of Crete" cookbook can be made even simpler using an Instant Pot.
Fasolakia (Greek Green Beans)
Fasolakia is a traditional Greek "ladera" dish, meaning it's cooked in a generous amount of olive oil and served warm or at room temperature. It's typically inexpensive, filling, and delicious. This recipe is best in the summer when fresh green beans are in season. Adding potatoes and zucchini can make it more substantial. This recipe can be adapted for the Instant Pot.
Instant Pot Green Beans and Pork
This recipe transforms a slow-cooker classic into a quick and easy meal. The pork becomes incredibly tender, and the vegetables cook perfectly.
Instant Pot Black Beans
This no-soak black beans recipe minimizes preparation time without sacrificing flavor. Adding vegetables enhances the nutrient profile, providing more fiber and benefits for gut health. If you are sensitive to fermentable carbohydrates in beans, soaking or boiling them before using them in the Instant Pot is recommended.
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Other Delicious and Healthy Bean Recipes
- Double Bean & Roasted Pepper Chili: A low-fat, healthy vegetarian chili packed with vegetables and flavor.
- Easy Vegetarian Chili: A great recipe for batch-cooking and freezing.
- Mixed Bean Chili with Wedges: A warming bowl of vegetarian chili served with potato wedges.
- Smoky Beans on Toast: A healthier and tastier homemade version of baked beans.
- Black Beans & Avocado on Toast: A vibrant Mexican-style breakfast with avocado and black beans.
- Kidney Bean Curry: A cheap, delicious, filling, healthy, and vegan-friendly curry.
- Loaded Potato Skins with Speedy Baked Beans: A healthier take on potato skins with baked beans.
- Avocado & Black Bean Eggs: A healthy vegetarian breakfast or lunch.
- Spicy Chicken & Bean Stew: A hearty, satisfying, low-fat one-pot meal.
- Vegetable & Bean Chili: A quick and satisfying supper with pulses and vegetables.
- Easy Chicken Casserole: A flavorsome, low-fat chicken casserole that freezes well.
- Borlotti Bean & White Fish Stew: A rustic fish stew with white fish fillets, borlotti beans, cavolo nero, and cherry tomatoes.
- Mexican Bean Soup with Guacamole: A warming, spiced vegetarian soup with a guacamole topping.
- Spicy Chilli Bean Soup: A hearty bean soup that works as an easy dinner or lunch.
- Italian Butter Beans: A healthy side dish with Mediterranean flavor.
- Bean & Pesto Mash: A healthy alternative to mashed potatoes.
- Smoky Beans with Basil & Bacon: A super healthy alternative to beans on toast.
- Easy BBQ Beans: Smoky barbecue beans ready in less than 30 minutes.
- Simple Mashed Black Beans: Fibre-packed refried beans for fajitas.
- Smoky White Bean & Ricotta Traybake: A bean and ricotta traybake served with crusty bread.
- Creamy Leek & Bean Soup: A healthy, low-fat soup with cannellini beans.
- Giant Butter Bean Stew: An authentic vegetarian casserole.
- Slow Cooker Breakfast Beans: A slow-cooked alternative to canned baked beans.
Bean-Based Salads and Dips
- Mediterranean Bean Salad: Combines cannellini beans, tuna, and a lemon vinaigrette.
- Beet Hummus: A colorful twist on classic hummus with roasted red beets and chickpeas.
- Roasted Chickpea "Chips": Chickpeas roasted with Parmesan and oregano for a high-protein snack.
Other Creative Bean Dishes
- White Bean Avocado Toast: A light meal or snack.
- Lentil Soup with Sausage: A healthy and easy plant-based dinner packed with protein and veggies.
- Stuffed Peppers: Vegetarian stuffed peppers with orzo, tomato, and chickpeas.
- Chicken, Kale, and White Bean Soup: A quick soup ready in 35 minutes.
- Black Bean Pasta: A flavorful and protein-rich pasta dish.
- White Bean Chili: A white bean chili with a zesty chermoula.
Incorporating Beans into Your Diet
Beans are incredibly versatile and can be used in countless ways. They can be the focal point of a meal, a side dish, or added to salads, soups, and dips. Here are some ideas for incorporating more beans into your diet:
- Add beans to salads for extra protein and fiber.
- Use beans as a base for dips and spreads.
- Incorporate beans into soups and stews for a heartier meal.
- Use beans as a filling for tacos, burritos, and enchiladas.
- Serve beans as a side dish with grilled meats or vegetables.
- Use bean purees as a healthy alternative to mashed potatoes.
Nutritional Benefits of Beans
Beans are an excellent source of:
- Protein: Essential for building and repairing tissues.
- Fiber: Promotes digestive health and helps you feel full.
- Iron: Important for energy production and oxygen transport.
- Folate: Crucial for cell growth and development.
- Potassium: Helps regulate blood pressure.
- Magnesium: Supports muscle and nerve function.
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