Beans Beans The Magical FoodAug 25, 2022
You may remember the tune--the song that goes... beans beans, the magical food, the more you eat the more you......LIVE.
Yes, that is the way it should be sung because beans are truly magical at helping you live longer.
Did you know that if you ate a cup of beans every single day, that it could add about 4 years to your life?
Beans are the main protein source eaten by people who live in the Blue Zones. And it is one of the many important keys to their longevity.
Eating beans regularly can help reduce the risk of cardiovascular disease. (the leading source of death in America) Beans reduce cholesterol levels in the blood.
Beans can also help keep you at a healthy weight. Studies show that obese men on a protein-rich diet lost more weight with beans as their top protein source instead of meat.
Eating more beans can help prevent diabetes because beans help control blood sugar levels. Legumes help dampen blood sugar spikes and lower blood pressure.
Because beans are so amazing, we wanted to give you our delicious simple beans and rice recipe. it is one of our favorites and we hope you enjoy it too so you can personally experience the magical benefits of eating more beans!
Delicious Rice and Beans
Serves 4 • Total Time: 1 hour (10 mins with canned beans) • FODMAP rating: medium
These beans are a crowd pleaser and very inexpensive. You will never think of rice and beans as boring again. There is purposefully no onions or garlic in this recipe to keep the FODMAP rating lower and could be added for depth of flavor as tolerated. There are two methods of making these. 1. Six cups of low sodium canned beans rinsed well then follow the directions below after the cooking methods or 2. Using dry beans as directed below.
4 cups cooked rice, preferably brown
2 cups dry pinto beans or 6 cups low sodium canned beans
3 cups vegetable broth (or 3 teaspoons vegetable-based broth paste with 3 cups water)
1 tablespoon cumin
1 tablespoon oregano
1 tablespoon salt (omit if using canned beans)
8 cups water (omit if using canned beans)
Cooking the beans
To minimize gas/bloating for sensitive stomachs, soak beans in 8 cups of water for at least 8 hours.
Drain and rinse well before cooking.
There are two methods, on the stove or in the pressure cooker. Both methods will call for 8 cups of water and 1 tablespoon salt, along with the dried beans.
Boil for 45 mins to an hour watching closely until tender.
Pressure cooker method:
Cook the beans on high pressure for 30 mins followed by a natural release
While beans are cooking, cook the rice according to the directions on the package.
After the beans are cooked, rinse and drain the water well. (this will help reduce gas and bloating)
Either use the stove or the sauté function on the pressure cooker to warm up the beans with 3 cups vegetable broth, 1 tablespoon oregano, and 1 tablespoon cumin.
Turn off the heat and add the juice of 1 lime.
Taste, depending on your type of veggie broth, you may want to add a little salt/pepper.
Serve over rice and any other desired topping such salsa, avocados, cilantro, etc.
*Don’t forget to preload on veggies before you eat!
*FODMAP swaps: Keep portions size smaller and add more as tolerated; keep toppings like avocados to less than ¼ whole avocado per serving
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