Beans
Beans
Beans are a nourishing, versatile, and budget-friendly pantry staple found in cultures and cuisines around the world. From black beans and kidney beans to chickpeas and lentils, beans are packed with plant-based protein, essential nutrients, and dietary fiber. At Benefit Market, our selection of beans offers a reliable way to build wholesome meals that are both satisfying and nutritious.
Nutritional Benefits
Beans are a powerhouse of plant-based nutrition. One cup of cooked beans typically contains 12 to 15 grams of protein and 13 to 16 grams of dietary fiber, making them excellent for supporting muscle maintenance, digestive health, and long-lasting energy.
Beans are rich in complex carbohydrates, which provide steady fuel for the body without spiking blood sugar levels. They are also naturally low in fat and cholesterol-free, making them ideal for heart-healthy diets.
In addition to protein and fiber, beans are a good source of iron, magnesium, potassium, and folate. Iron supports oxygen transport in the blood, potassium helps regulate blood pressure, and folate is crucial for cell repair and prenatal health. Beans also contain antioxidants and phytonutrients that contribute to overall wellness and may help reduce inflammation.
Serving Tips
Beans are incredibly adaptable and easy to incorporate into meals. They can be enjoyed hot or cold, whole or mashed, and pair well with a wide variety of ingredients. For a quick and filling lunch, toss canned beans into salads or grain bowls with greens, vegetables, and a light vinaigrette.
In soups and stews, beans add heartiness and texture while soaking up flavorful broths and spices. Black beans and pinto beans are perfect for tacos, burritos, or rice dishes. Chickpeas can be roasted for a crunchy snack or blended into hummus for dipping and spreading.
For breakfast, try adding beans to scrambled eggs or breakfast burritos for an extra protein boost. Beans also work well in vegetarian burgers and meatless meatballs, offering a firm texture and satisfying flavor.
Cooked beans can be stored in the refrigerator for several days or frozen for longer storage, making them a convenient option for meal prep.
Health Suggestions
Beans are a key component of many health-focused diets, including vegetarian, vegan, Mediterranean, and diabetic-friendly meal plans. Their fiber content promotes satiety, supports blood sugar regulation, and aids in digestive health.
To reduce sodium, choose low-sodium or no-salt-added canned beans, or cook dried beans from scratch. Rinsing canned beans before use can also reduce sodium content by up to 40%.
Pair beans with whole grains like brown rice, quinoa, or whole wheat bread to form a complete protein—especially helpful for those following plant-based diets. Add fresh vegetables and herbs for a balanced and flavorful meal.
At Benefit Market, beans are a staple ingredient you can rely on for affordable, nutrient-rich meals. Whether you’re preparing a quick salad or a slow-simmered stew, beans offer comfort, nutrition, and endless culinary possibilities.
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