Beans, Beans, The Magical… Legume

bean nutrition

I was browsing the internet, searching for information about beans, and I found The Bean Institute. This website,, has a wealth of information about beans as well as plenty of recipes.

Here are some facts I learned about beans from the website:

“Bean consumption is associated with lower body weight and smaller waist circumference.”

Beans are a low glycemic index food.

“People who eat beans four or more times per week have a 22% lower risk of coronary heart disease.”

Frequent bean consumption has been associated with reduced risk of developing diverticulitis and colorectal cancer.

“In a recent multicultural study, the consumption of beans was shown to be the only dietary component related to longevity.”

Beans provide a good source of protein at minimal cost relative to the production of animal protein sources.

cost of beans is lower than other protein sources

So now you’re probably thinking, “beans are great but where are the recipes?” OK, I got you covered.

Here are some recipes from The Bean Institute:
Vegetarian Chili >>
3+3 Bean Salad >>
Black Beans with Grilled Onions and Roasted Peppers >>
Fiesta Salad >>
Simple White Bean Salad >>
Northarvest 3 Can Chili >>

And here are two recipes from The Bean Institute that I have modified to make vegan:

Bean and “Sausage” Stew

1/2 pound veggie sausage (such as Tofurky or Field Roast)
a 15.5-ounce can of navy beans w/liquid
1 large onion, sliced
a 15.5-ounce pinto beans w/liquid
1 cup sliced celery
2 cups water
2 cups sliced, peeled carrots

Using a nonstick pan or a light spray of cooking oil, heat a large skillet. Slice veggie sausage into rounds 1/4 inch thick and pan-fry until brown. Add onion and continue cooking until onion is light brown. Add the rest of the ingredients to the sausage-onion mixture. Cover and simmer 45-60 minutes.

Fresh Vegetable Bean Soup

28 ounces of vegetable broth
2 Tablespoons olive oil
1 medium onion
2 stalks celery
2 carrots
1 cup fresh or frozen green peas
a 15-ounce can beans (whatever you like)
¼ cup rosmarina or other small pasta
1 Tablespoon dry basil
¼ teaspoon thyme

Pour broth into a 2-quart saucepan. Heat to a simmer. Meanwhile heat a medium sized skillet. Add olive oil. Add fresh vegetables to the skillet in the order they are listed and prepared. Stir occasionally to cook evenly. Clean and finely chop onion. Clean and chop celery. Peel carrots and chop. Cook another 3-5 minutes. Add cooked vegetables, peas, beans and herbs to broth. Simmer for 30 minutes.

For more bean recipes check out the recipe search here at Vegan Soapbox >>

One Response to Beans, Beans, The Magical… Legume

  1. You can never really go wrong with beans. They are easily available. We can just have fantastic recipes with them.


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