Food Focus: Beans

by Claudia

Food Focus: Beans

Beans, or legumes, including peas and lentils, are an excellent source of plant-based protein. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance. They offer a highly usable, highly absorbable source of calcium for the body. A very inexpensive source of high nutrition, beans can be rich, delicious and satisfying,

Beans have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared. To help reduce gas-forming properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking.

Recipe: Easy Beans and Greens

Prep Time: 10 minutes Cooking Time: 10 minutes Yield: 2-3 servings

Ingredients:

  • 1 can black beans (or pinto, red, kidney—your choice)
  • 1 bunch collard greens (or kale, spinach—your choice)
  • your favorite toppings (e.g. salsa, avocado, guacamole)

Directions:

  1. In a medium saucepan, heat drained beans. Add your favorite seasonings, if desired.
  2. Fill a separate medium saucepan with 1-2 inches of water and bring to a boil.
  3. Wash and chop greens (you can use the stems, too) and add to boiling water.
  4. Cook for 2-3 minutes until greens are bright green and tender. Drain off water.
  5. On a plate, arrange a portion of the greens, top with a portion of the beans and finish with toppings of your choice.

In joy,

Claudia

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