Beans can be a great addition to your meals. Check out the list of bean facts below:
1.Beans are a good source of protein, fiber, carbohydrates, and micronutrients, including folate.
2.A 1/2 cup of cooked beans per day can help increase intake of fiber, protein, folate, zinc, iron, and magnesium and lower intake of saturated fat.
3.The soluble fiber and starches in beans may help you feel full for longer, manage blood sugars, and help lower cholesterol.
4.Canned beans can be a great option. Rinse beans to decrease the amount of sodium.
5.Beans can help gut health. They act as prebiotics and feed the good bacteria in your gut.
Information gathered & adapted from:
One Pan Turkey Beans and Rice
3 tablespoons canola oil
1 red onion, diced
2 jalapenos, seeded or not, minced
1 red bell pepper, diced
2 tablespoons garlic, minced
1 (14.5 ounce) can petite cut diced tomatoes
1 pound ground turkey (or ground beef)
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 cups long-grain rice, uncooked
1 (16 ounce) can kidney beans, drained
1 (15.5 ounce) can cannellini beans, drained
1 (15 ounce) can black beans, drained
1 (15 ounce) can chili beans (not chili, but chili beans-undrained)
2 cups chicken stock
1 1/2 cups water
1 packet chili seasoning mix
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon paprika
1 teaspoon chili powder
Garnish with sour cream, chopped tomatoes and sliced green onions, if desired
1. In a medium pot over medium heat, add oil, onion, jalapenos and red pepper. Sauté for 5 minutes. Stir in the garlic, tomatoes, ground turkey, salt and pepper. Cook until meat is done (temperature at 165F).
2.Add rice to mixture and cook over low heat for 3 minutes, coating rice with the oils from the pan. Add all the beans, chicken stock, water and seasonings. Bring to a simmer, then cover and cook on low for 2 minutes.
3.Fluff with a fork and garnish with fixings, if desired.
Serving Size: 8 servings
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Recipe adapted from: