Thursday, July 17, 2014
Inquirer Daily News

Cooking this week with beans

Chicken and bean casserole
Chicken and bean casserole iStockphoto

The benefits of beans are endless: they’re low in fat, full of fiber and protein, and contain a handful of nutrients.

This food, a type of legume that’s in the same class as peas and lentils, is also tasty and filling. Because beans are metabolized more slowly than other complex carbs, they keep us feeling full longer. Beans contain plenty of fiber, specifically soluble fiber, which helps your digestive system.

This legume is a versatile ingredient that can be enjoyed in all types of meals. No matter the type – kidney beans, black beans or pinto beans – they’re all tasty and can benefit your health!

We’ve picked out some nutritious and flavorful recipes – including burgers, casseroles, stews, and more – for you to cook each day this week. All meals are less than 500 calories and are high in protein.

More coverage
  • Fiber-rich meals to cook this week
  • Cooking with whole grains
  • Monday: Southwestern beef and bean burger wraps

    These wraps will satisfy your burger cravings! By using 93 percent lean ground beef and whole-wheat tortillas, this meal contains a fraction of the calories and fat you’d typically get from a burger in a restaurant.

    Per serving: 455 calories 20g fat, 42g carbohydrates, 28g protein, 9g fiber

    View recipe on eatingwell.com > 

    Tuesday: Brown rice and black bean casserole

    This casserole contains all the ingredients for a balanced meal: brown rice, veggies, chicken, and of course, black beans! This low-carb meal only takes 15 minutes to prepare.

    Per serving: 337 calories 21g fat, 11.5g carbohydrates, 25.3g protein, 1.3g fiber

    View recipe on allrecipes.com >

    Wednesday: Bean Bolognese

    The beans in this recipe substitute the beef or pork traditionally used in pasta Bolognese, which eliminates fat but preserves that rich taste. This vegetarian meal calls for whole-wheat fettuccine as well.

    Per serving: 443 calories 11g fat, 67g carbohydrates, 19g protein, 14g fiber

    View recipe on eatingwell.com >

    Thursday: Seafood paella with edamame

    Soybeans – which contain all nine essential amino acids – are your source of beans in this flavorful seafood dish. Red and green bell peppers, shrimp and scallops are just some of the other healthy ingredients that bulk up this low-fat dish.

    Per serving: 365 calories 6g fat, 50g carbohydrates, 27g protein, 4g fiber

    View recipe on self.com >

    Friday: Chicken and chickpea stew

    Chickpeas, also known as garbanzo beans, are the featured beans in this recipe. Fill up with the chicken, whole-wheat couscous and zucchini that are mixed into this lightened-up stew.

    Per serving: 477 calories 7g fat, 66g carbohydrates, 41g protein, 13g fiber

    View recipe on self.com >

    Lauren Mennen Philly.com
    Latest Health Videos
    Also on Philly.com:
    Stay Connected