Simple wholesome Black Beans, Cannellini Beans, Garbanzo Beans, Navy Beans, Pinto Beans, Kidney Beans and more. There are so many to choose from and the nutritional benefits are amazing. Beans are very high in fiber and protein and are rich in vitamins and minerals too.
Of course, you can always start with dry beans, but I keep a selection of the canned version on hand in my pantry for a variety of quick and Easy Real Food Recipes from soups to side dishes.
Legumes or beans are not only a nutritious addition to soups, but they are healthy and tasty with salads, chili and pasta or they’re great served as a topping or on the side of a main dish. When pureed, they make the perfect spread for a sandwich. Combining the beans with whole grains, like brown rice, creates a fat-free high-quality protein.
My three favorites are black beans, navy beans and pinto beans and my favorite brand of canned beans is Eden. Eden beans are sold in cans with BPA Free Linings and have no added salt. The only ingredients are the beans, water and kombu seaweed.
Black Beans are high in folic acid and magnesium and are a good source of potassium and iron, which are all nutrients your body needs to function properly. Folic acid helps your body make healthy new cells, while magnesium and iron are great for energy. Potassium is important for muscles and nerves.
Navy Beans contain vitamin C and calcium and are a good source of vitamin B1 as well as the minerals phosphorus, copper, magnesium and iron. In addition, being an excellent source of dietary fiber beans can help stabilize blood sugar.
Pinto Beans contain vitamin B6 and are a very good source of folate, manganese, magnesium, phosphorous, potassium, copper and iron. Also, the high fiber content in beans can help to lower blood cholesterol.
With canned beans in your pantry you can easily whip up a nutritious meal anytime. I normally don’t even drain the Eden Organic beans since there is no added salt and I don’t mind the Kombu Seaweed used instead. A half a cup of their pinto beans contains only 15 mg of sodium compared to 150 to 500 mg in other brands.
Feel free to try my “Classic White Bean with Turkey Bacon Soup,” a Real Food Meal using Eden Organic Navy beans.