When I was a young Registered Dietitian fresh out of graduate school, I earned a new nickname, "The Bean Queen." Why? Maybe it was because I started making brownies with canned black beans (see recipe below). Or maybe it was because I found a million ways to add beans into soups, salads, spreads, dips, and sandwiches. I suppose I could have been a little obsessed with legumes once I learned about all of the incredible health benefits we get from eating them.
The list is endless, but here are just a few reasons why beans are so good for us.
Beans are loaded with soluble fiber.
Adding beans to your meals can help control blood sugar levels.
Including beans in your meals can help lower total cholesterol levels and LDL-cholesterol levels. Decreasing both of these in the blood can lower your risk of developing heart disease.
Eating beans can help you stay regular and maintain a healthy gut.
Eating beans is a low-cost plant-based protein source.
Beans are convenient. You can soak dry beans, rinse and eat canned beans, or open refried beans, spread on a tortilla, and add lettuce, salsa, and a sliced avocado for a full meal that hits the 2211 recommendations!
Finally, you can add beans to brownie mix (yes, for real) and you've transformed your brownies and added a punch of fiber and protein. Try my fast and easy recipe! Let me know how you like them.
Super Easy Bean Brownies
1 package brownie mix
1 can black beans, drained and rinsed
1/2 cup water
1/2 cup chocolate chips
Preheat oven to 350. In a blender, mix the black beans and water until well blended. Pour into a mixing bowl. Add the brownie mix and blend well. Coat a 9 X 13 plan with cooking spray. Pour the brownie mixture in the pan. Sprinkle chocolate chips on top. Bake for 25-30 minutes. Cool and cut into 16 pieces. Enjoy these fudgy and moist brownies!
Don't stop with bean brownies! You can find more bean recipes, health facts, and creative ways to eat beans here. And you'll want to try recipes that feature beans in my new book Eat Move Groove: Unlock the Simple Steps to Lifelong Nutrition, Fitness & Wellness coming out in March!