Beans are a nutritional powerhouse, packed with protein, fiber, and essential vitamins and minerals. They are a versatile and affordable ingredient that can be incorporated into a variety of dishes, making them an excellent addition to a healthy diet. In this article, we will explore the protein power of beans and why you should include them in your diet.
Protein Content:
Beans are an excellent source of protein, and not just protein but plant protein that has been researched to be free from the cholesterol which animal protein is feared to carry along with it, making them an ideal option for vegetarians and vegans and anyone trying to stay healthy and free of cardiovascular diseases. They contain all nine essential amino acids that the body cannot produce on its own, making them a complete protein source. Some of the highest protein-containing beans include:
- Soybeans (29g of protein per 1 cup cooked)
- Kidney beans (22g of protein per 1 cup cooked)
- Black beans (21g of protein per 1 cup cooked)
- Chickpeas (19g of protein per 1 cup cooked)
- Pinto beans (18g of protein per 1 cup cooked)
Health Benefits:
The protein power of beans extends beyond their high protein content. They are also rich in fiber, vitamins, and minerals, making them an excellent addition to a healthy diet. Some of the key health benefits of beans include:
- Lower cholesterol levels
- Improved blood sugar control
- Increased satiety and weight loss
- Reduced risk of heart disease and stroke
- Supports healthy gut bacteria
In Nigeria, popular beans dishes are:
- Aganyin beans
- Bean pudding
- Bean cakes
- Beans soup (Gbegiri)
- White Bean pudding (Ekuru)
Aganyin Beans Recipe
- Beans (brown specie)
- Water – enough to cook the till its mashed
- Dried long cayenne pepper seeds.
- Dried ginger, rosemary, oregano and other spices as preferred
- Onions to cook the beans as well as add to the sauce
- Palm oil
- Salt and ground crayfish, dried fish for seasoning (aversion for bullion cubes – healthy eating)
