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Want to boost your chances of fighting cancer and heart disease? Perhaps you need to lower your cholesterol or saturated fat intake? If you are looking for a meal that has all these things and is high in protein, fibre, antioxidants, magnesium and iron, look no further than the modest bean.
Beans are rich in phytochemicals, which are said to help fight cancerous cells. Their richness in antioxidants also mean they help your body fight other diseases too. With so many health benefits to offer, an addition of beans to your daily diet can do wonders for your wellbeing.
There are an abundance of vegetarian recipes that incorporate beans. This is because beans have a high protein content, which means they are often used as a substitute for meat. Try swapping red meat (which is high in saturated fat) for beans in everyday meals like shepherds pie or chilli con carne, which will lower the fat content and boost nutritional value.
Greek recipes feature many bean options. Hummus, a popular Greek dip, is simple and impressive, needing only chickpeas, oil, lemon, garlic and tahini paste.
If you want to get more adventurous with your beans, try making Akara, or African bean cake. Simply soak black-eyed peas overnight, remove the skins, then grind to a pulp. Mix in onions, peppers, garlic and spices and shape into small balls. Shallow fry and blot on kitchen paper and serve with yoghurt and a tangy dip.
For spicy food lovers, an Indian dahl is the perfect way to enjoy beans with a kick. Lentils or mung beans can be mixed with chilli, onions, spices and oil to make a delicious supper, served with yoghurt and chapatti or roti bread.
If your palette is a little more delicate, try pasta recipes for bean ideas. The Italian dish pasta e fagioli (’pasta with beans’) is cheap to make and filling to eat. Beans are also a great addition to cheesy pasta bakes.
Beans can grow even healthier after you buy them – if you soak beans for days until they sprout, their nutritional value goes up. Rinse well after sprouting and add to salads and stir-fries.
Canned beans are easy to store, long lasting, cheap and easy to use. Dried versions are even cheaper, but take some forward planning. Whichever type you decide on, get some beans into your diet and start reaping the rewards of this lowly and unassuming lifesaver.