Legumes have always had a special place in my culinary enthusiasm. Their versatile nature and well-known status as a source of protein puts them among my top ten preferred ingredients. If I take a trip down memory lane, it takes me back to the Christmases where I was gifted bags of heirloom beans and images of myself, proudly presenting a huge pot of baked beans on various socializing platforms during my single days.
Intriguingly, it’s not just a personal preference anymore. These microscopic powerhouses have recently become a sensation in the online world. With the rising quest for healthy protein alternatives to animal products, beans have emerged as a star in the culinary cosmos due to their protein-packed content.
The science behind beans as protein carriers is quite substantive. To give you a glimpse, a can of approx 15 ounces of black beans provides about 25 grams of protein. And interestingly, chickpeas offer the same amount. Now, imagine incorporating one can of beans into two meals accompanied by other ingredients. That, my friends, provides us 12.5gm of protein per serving, almost equivalent to a pork sausage link or a standard container of Greek yogurt.
Beans are not all about protein, though. They are undeniably delicious, loaded with fiber and antioxidants. The beauty lies in how incredibly adaptable they are. They can be prepared in numerous ways – braised, mashed, fried, blended – and added to a wide range of dishes. Here are a few creative suggestions that have caught my eye on social networks to savor more beans in your meals.
First on the list are the breaded beans. These scrumptious morsels were actually introduced to the online community by a social media influencer. It’s quite a straightforward process – toss some rinsed beans in whole wheat flour, mix them with spices, olive oil, and salt, spread them out evenly on a baking sheet, and finally bake them at approximately 425 degrees for around 20 minutes. These crispy beans can add a fascinating texture as a topping on your salad or even as a snack.
Second on my list of recommendations is replacing pasta with beans. Inspired by various mouth-watering pasta dishes, you can use beans to create a healthier version of your favorite pastas…minus the gluten of course! All you need is to swap beans in place of pasta and voila, you have your protein-rich faux pasta ready. The accompanying recipe remains the same.
Black bean brownies, you may wonder! Social media platforms are teeming with recipes of brownies made with blended black beans rather than whole ones. It adds an extra punch of protein and fiber without altering the classic brownie flavor. Moreover, the addition of black beans imparts a dense and fudgy attribute to the dessert.
Have you heard about dense bean salads? They’re all the rage lately. You can toss canned beans together with any kind of herbs, vegetables, cheeses, fruits, nuts, and dressings of your choice. And the best part, it can be served cold after marinating for some time, enabling the mixture to absorb the dressing and allowing the flavors to meld together beautifully.
Another quaint idea is the creation of tofu out of legumes. Even though most people associate tofu with soybeans, you can make your homemade version of tofu from any type of dried bean. While the protein content might not match that of soybeans, it’s still a wonderful alternative for individuals who are either allergic to soy or simply do not fancy the taste of traditional tofu.
Remember one key thing – the world of beans and their countless applications is immense. The boundaries are yet to be drawn. So, the next time you plan your meal, don’t forget to sprinkle some beans – packed with protein, fiber & antioxidants and bursting with flavors – for a hearty and healthy culinary adventure.
