Beans and legumes are low-cost foods that promote heart health. Beans and legumes are high in protein, potassium, iron, and fiber. Many beans, deals, and split peas can be used. Consistent consumption of beans and legumes may help lower cholesterol levels and reduce the risk of heart disease. Beans can also help you feel fuller longer, which can help you lose weight.
Nutritional facts
The nutritional information varies according to the type of bean. However, 1 cup (171 gms) of boiling pinto beans has the following:
- 1 gram fat
- 15 g protein
- 15 grams dietary fiber
- Carbohydrates: 45 g
- Calcium: 8% of Daily Value (DV)
- Iron: 20% of the DV
- Magnesium: 21% of the daily value
- Potassium: 21% of the daily value
- Phosphorous: 25% of the daily value
- 74 percent of the daily value for folate
Barley lentil and vegetable soup
Cooked with flavorful spices, such as those found in this broth, barley is an excellent source of protein, iron, and fiber. It also tastes delicious. The use of lentils/masoor provides vegetarians with a complete protein source.
Ingredients:
- 1 teaspoon oil
- 1 tbsp garlic, finely chopped
- 1/3 cup spring onions, finely chopped, green onions chopped separately
- 2 tbsp pearl barley, steeped and drained for 2 hours
- 2 tbsp soaked and strained whole lentils/masoor
- 1/4 cup carrots, finely chopped
- season with salt to taste
- 1/4 cup colorful peppers, finely chopped – red, yellow, green
- 1/4 cup tomatoes, finely chopped
- 2 tbsp coriander, chopped
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon lemon juice
Method:
- In a pressure cooker, heat the oil and sauté the garlic and spring onion whites until transparent.
- Mix in the barley, masoor, and carrots and sauté for a minute.
- Add 4½ cups of heated water and salt, stir well, and cook for 3-4 whistles.
- Stir in the spring onion leaves, tomatoes, peppers, coriander, and pepper.
- Add lemon juice just before serving. Hot serve
Kidney bean patties with sauce
Ingredients
- 1 cup of soaking rajma/kidney beans
- 1 chopped onion
- Grated carrot 1
- Chilli 2 pieces of chopped green chili
- 1 tsp. of jeera powder.
- 1 tsp. red chile powder.
- 2/3 teaspoon of ground coriander powder.
- To make turmeric powder, use 1 teaspoon.
- 1 tsp. of ginger garlic paste
- a pinch of salt (1tsp.)
- The patties are held together with 2 tbsp. of oats
- 1 tbsp. of chopped coriander
- 1 tbsp. of olive oil
- 1 tsp. of lemon juice
Method
- Soak the rajma for at least 8 hours, or overnight, if possible. Once they are entirely cooked, put them under pressure for a few minutes.
- Remove the extra water from the potatoes and mash them thoroughly. Combine with the remaining ingredients, excluding the oil. Allow for 2 minutes of resting time. Roll them into a ball and place them on a plate.
- Fry the patties until they are golden brown on both sides on a nonstick tawa that has been brushed with oil. Cucumber yogurt sauce should be served on the side.
Sauce made with cucumber and yogurt
- 3/4 cup Greek yogurt (unsweetened)
- 1/2 cup grated cucumber (optional)
- 2 teaspoons freshly squeezed lemon juice
- 1 1/2 tablespoons dry dill (optional)
- 1 garlic clove, peeled and grated
- season with salt to taste
- Combine all of the ingredients on a chilled serving dish.
Summary
The fiber, protein, B vitamins, and other vital components found in legumes and beans are among the highest available in any plant food. There is a great deal of evidence that they can assist in lowering blood sugar levels, increasing cholesterol levels, and maintaining a healthy gut. In addition to being more environmentally friendly, eating more legumes and beans as a source of protein rather than meat is also beneficial. Add them to stews, soups, and salads, or simply eat them on their own for a filling and nutritious vegetarian lunch or dinner.