Beans Are Not Only Tasty but Also Healthy

Beans are amongst the most versatile, economical, and nutritionally rich foods that have the potential to improve the quality of long-term health. Beans are occasionally known as legumes and are a substantial source of plant-based protein and nutrients. According to North Dakota University, beans provide protein, fiber, folate, iron, potassium, and magnesium; while containing little or no total fat, trans-fat, sodium, and cholesterol. The Essen and Krebs - Food and Cancer website’s daily nutritional recommendations for an omnivorous diet include 1-2 portions of 150g cooked/50g raw of legumes (lentils, beans, chickpeas, peas, & soybeans).

Rice and Beans is a staple combination dish of my Dominican culture and mainly consists of white or seasoned yellow rice accompanied with cooked pinto, garbanzos (chickpea), gandules (pigeon peas) or black beans.

This dish is also commonly served with portions of stewed chicken, pork, beef, potato salad, and many other sides. As a plant-based eater, I tend to add sweet plantains, yuca (cassava), okra, avocado, and more.

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My newfound favorite way to consume beans is as a Bean-Burger Patty. Vegetarian or not, bean burgers and their many delicious recipes, will have even the most dedicated carnivores asking for seconds! The Christian Science website reported, last year U.S. sales of legumes, including peas, beans, lentils, chickpeas, and fava beans – grew by 8 % in comparison to the 3% growth of meat. The objective of this essay is to discuss the significance of beans in my life, emphasize on the cross-cultural exchange influence of the vegetable, above all, share mouthwatering bean-burger recipes.

To begin cooking black beans until dry and cracked, the secret to making any perfect bean-burger is to add nuts (which prevents the patty from being mushy). Then add quinoa, mushrooms, sweet potatoes, cumin, chili powder, BBQ sauce, and salt. Quinoa adds moisture and also binds the burgers and the rest is all about flavor: sweet potatoes for sweetness, mushrooms for “meatiness” and texture, and the spices and sauce for a smoky BBQ flavor. It is best to sear both sides on a stovetop then finish baking in the oven, so the patties can dry out and firm up. These bean-burger patties are easy to make, customizable, and satisfying. Once cooked, it’s all about the toppings: I usually go for vegan buns, cabbage, beets (replacer for tomatoes)* note allergy* pickles, and more BBQ sauce.