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October 01, 2007
Bean Breakdown
Beans can be purchased fresh, frozen, canned and even dried. They offer an alternative protein source and help boost your fiber intake. Beans are in both the vegetable and meat group on the food pyramid - and if you're counting carbs, don't forget to include these. Beans are a nutrient-dense food.
Cannellini or white navy beans are quite versatile when looking for a delicate flavor. They work well in soups and pasta dishes because they pair nicely with tomatoes.
Chickpeas or garbanzo beans have a very nutty flavor. They hold well when cooked because of their firm texture. Of course, they make a tasty hummus but also go well with salads or sauted with greens like kale or broccoli rabe. Chickpeas are often found in Mediterranean dishes.
Yellow soybeans have a somewhat bland taste and therefore require a bit of seasoning. Black soybeans do well on their own has a side dish or as an accent in salads. Both are also great additions to stews, soups, chili or purred into a dip.
Edamame are sweet, green soybeans which can be eaten in or out of the pod. This is one of my favorite appetizers - often served at Japanese restaurants. Simply boil for a short time and add a touch of salt. These can be bought fresh or frozen and can also be added to salads or stir-fries.
Black beans have a velvety texture and are sometimes compared to mushrooms. They also hold their shape well when cooked. Top a baked potato with black beans or add them to chili or burritos. They're often found in one layer of a multi-layer taco dip. We had these black bean enchiladas last night.
Kidney beans are shaped just like their name. They simmer well with other ingredients where they can absorb seasonings and flavors of the other ingredients. Mix with white and black beans to make a colorful salad. Add them to chili for a hearty meal.
Posted by Lisa at October 1, 2007 06:34 PM
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» Eating More Edamame from A Dietitian's View
Eating edamame can be as easy as boiling the whole pod, sprinkle with a little sal and using your teeth to get the bean out. Try adding cooked, shelled edamame to salads, stir-frys or try the recipes below. Edamame-Avocado... [Read More]
Tracked on January 26, 2008 08:45 PM