thenutritionistpost.com

Jokes about beans abound. However, they are no laughing matter when it comes to eating on a budget. Beans are incredibly healthy - packing in both protein and fiber in amounts that seem inconsistent with their size.
Considering the healthy power they pack, beans are incredibly affordable. You can buy canned or dried beans. Canned beans which will net you about 1 1/2 cups of beans. They are pricier than dried beans, but are very convenient. Just pop the lid, drain, rinse and they are ready to use. A can will cost you anywhere between $1.00 to $1.89, depending on your grocer.
By comparison, a bag of dried beans will net you about 5 cups of beans. However, they require some planning and preparation before use. They must be put through a process of soaking and boiling which can take some time. Yet, a whole bag will cost about the same as one can, and you get twice as much.
Whether you buy them canned or dried, a ½ cup serving of cooked beans has approximately 8 grams of fiber. This is more than 25% of your daily fiber needs. Fiber is touted for maintaining a healthy digestive system and can aid in weight loss.
Beans are low in fat and high in protein, making them a terrific substitute for all meats. Beans are a staple in vegetarian and vegan diets. Even if you are a meat-lover, try a bean-based, meat-free meal and reap the benefits of beans.
In addition to fiber, protein and other nutrients, beans are rich in iron (which prevents anemia), B vitamins (including folic acid which helps prevent birth defects, heart disease and cancer), and magnesium (which aids in heart and bone health)
If you are watching your weight as well as your budget, beans should be on your shopping list. A single serving of low calorie, high protein, high fiber beans will fill you up and leave you satiated for hours.
To Prepare Dried Beans:
First rinse beans thoroughly under cool water and sort out any debris.
(Note: lentils, mung beans and split peas do not need to be soaked. Skip this step and go right to boiling)
Quick Soak: Cover the beans with water and bring to a boil for just one minute. Cover and allow to sit for one hour.
Traditional Method: Cover the beans with water and allow to soak for 8-10 hours or overnight.
With either method, the beans should have doubled in size.
Boiling: Rinse the beans and put them back in the pot. Add twice as much water as beans. Bring the pot to a hearty boil, uncovered, for 10 minutes. Skim off any foam that forms on the top. Then cover and simmer for ½ hour, stirring every 10 minutes or so. Smaller beans will be done after a ½ hour. Larger beans will take longer, so continue to check for doneness. Avoid over-boiling or you will end up with mushy beans.
Remember, the canned beans are still reasonably priced and are a great substitute for dried. Use which ever fits into your schedule