Too much protein in American meals often comes from meat, like chicken, beef, and pork. While tasty, meat production is not very good for our planet. Raising farm animals releases tons of greenhouse gases into the atmosphere.
Like meat, beans and lentils (legumes) are full of protein which your body needs to build and repair muscles. However, growing beans and lentils produces much less carbon dioxide, uses far less water, is better for soil and costs less than farming meat.
Beans and lentils are delicious, heart-healthy, fat-free, sodium-free, cholesterol-free, high in fiber, folate, iron, magnesium, potassium and zinc, less expensive than meat, help control your weight and high blood sugar, reduce your risk of diabetes, lower your LDL “bad” cholesterol and can be used in so many ways. They can even be dessert!*
White Bean Dip (Great snack with crunchy cut veggies, pita chips or crackers)
1 15-ounce can cannellini or small white beans, drained and rinsed
1-2 garlic cloves, peeled
Juice of 1/2 lemon
1/4 cup olive oil
Salt and black pepper
Combine all ingredients except salt and pepper in a food processor or blender. Blend until smooth. If it’s too chunky, add 1-2 tablespoons of water and blend again. Taste and season with salt and pepper. Serve with crackers or cut vegetables.
Chickpea Salad (Main)
1 15-ounce can chickpeas, drained and rinsed
1 celery stalk, trimmed and chopped (optional)
1 green onion, sliced (optional)
1-2 tablespoons mayonnaise, to taste
1-2 tablespoons mustard, Dijon or yellow, to taste
Salt and black pepper
Combine all ingredients in a bowl. Smash with a fork or spoon until well combined, but still a bit chunky. Taste and adjust seasonings. Eat it plain or make a sandwich, complete with whatever toppings you like.
Greek Lentil Soup (Fakes Soupa)
Prep time: 20 min., Cook time: 40 min., Total time: 1 hour; Servings: 16.
1000 g brown lentils (34-36 ounces)
10 cups water
2 small red onions
4 cloves garlic, finely chopped
4 bay leaves
1 cup olive oil
2 tablespoons tomato paste (optional)
2 tablespoons red wine vinegar
Salt and pepper to taste
Wash lentils thoroughly and soak in water for about 2 hours. You can skip this process by adding lentils to a deep pan along with some water and place over high heat. As soon as they come to the boil, drain them into a colander. Place a pan over medium-low heat and add the lentils, water (warmed), chopped onions, chopped garlic and bay leaves. Simmer with lid on for about 25 minutes. Pour in olive oil and red wine vinegar, and season well with salt and pepper. If you prefer your Greek lentil soup to be ‘reddened’, then add 1 tablespoon of tomato paste. Boil lentil soup for another 15 minutes, until it thickens and check if done. Note that different kinds of lentils cook at different times. Serve with a splash of red wine vinegar and a drizzle of olive oil. Top with crumbled feta cheese and enjoy!
Nutrition per serving:
Calories 348 kcal.
Fat 14.7g, saturated fat 2.1g, unsaturated fat 11.9g, trans fat 0g, cholesterol 0mg, carbohydrates 41.4g, sugar 2g, sodium 301.8mg, fiber 7g, Protein 15.6g.
Fudgy Black-Bean Brownies (Dessert)
1/2 cup quick or old-fashioned oatmeal
1 15-ounce can black beans, drained and rinsed
1/2 cup granulated sugar
1/3 cup vegetable or coconut oil, plus more for pan
2 tablespoons cocoa powder
2 teaspoons vanilla extract
1/2 teaspoon baking powder
1/2 teaspoon kosher salt
1 cup semisweet chocolate chips
Heat oven to 350. Add all ingredients except chocolate chips to the bowl of a food processor. Blend until smooth and you can barely see the beans and oats, 3-5 minutes. Lightly oil an 8” square baking pan.
Once mixture is smooth, add 2/3 cup chocolate chips to food processor and pulse a few times just to combine. Scrape mixture into baking pan and smooth top. Sprinkle with remaining 1/3 cup chocolate chips. Bake for 13-16 minutes until surface looks dry and crackly. Let cool. Refrigerate leftovers.
*What About the Gas?
You may get gas if you suddenly add a lot of legumes to your diet. Less gas should occur after the first week, as your body gets used to eating such foods. Drinking plenty of water can help. So can exercise and over-the-counter meds like Beano. Preparation makes a difference, too. Soak dried beans and lentils overnight, throw away the soaking water and rinse well before cooking to greatly reduce this problem.
The gas is caused by good bacteria in our gut. Beans and lentils contain fiber and an oligosaccharide, or complex sugar, called raffinose (a trisaccharide made of galactose+glucose+fructose) that the human body cannot fully digest. After passing through the small intestine, they eventually reach bacteria in the large intestine which break down and ferment the sugars, causing gas production. Passing wind is actually an indication of healthy gut bacteria!
To Make Beans and Lentils Less Gassy:
- Rinse canned legumes under cold water for at least 1 minute before cooking or eating. This reduces indigestible carbohydrates and excess sodium.
- Soak dried legumes in cold water for at least 4 hours and preferably overnight. Dump the soaking water (i.e. don’t use it to cook the legumes). Then rinse your legumes well before cooking, to wash away gas-producing carbohydrates.
- Introduce legumes slowly. By eating legumes in small amounts at first, it gives your gut bacteria time to adjust. Then slowly increase your consumption.
- If you’re still dealing with uncomfortable gas, digestive enzymes like Beano can help. Sold over-the-counter, look for supplements that contain the enzyme alpha-galactosidase which breaks up indigestible carbohydrates and helps ease the digestive process.
References:
- “Bean Nutrition Overview.” The Bean Institute.
- Liakos, Diane. dianesays.com Heart-Healthy Recipes.
- Giannopoulos, Eli K. “Greek Lentil Soup (Fakes Soupa).”
- Mikstas, Christine, RD, LD. “Why Beans Are Good for Your Health.” WebMD. 08/30/2021.
- Sorokanich, Lara, Recipes by Margaux Laskey. “Food: The Magical Fruit.” The New York Times For Kids. Page 11. 08/28/2022.
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