Pair Beans and Grains for Good Health

Beans and grains have sustained cultures around the world for centuries. The pairing of the two began out of necessity, due to shortages of animal protein and abundant plant foods during the earliest days of agriculture, but has long since become a sustained marriage that has shaped culinary tradition, from Indian dal with rice to Middle Eastern hummus with pita, and Mexican black beans with corn tortillas. It’s no coincidence that bean-grain pairings are also an economical protein source, serving up nutrition and health benefits as well as global culinary adventure.

Beans + grains = good nutrition. On their own, beans and grains, while protein-rich, may be a bit low in one or more of the nine essential amino acids that make up a complete protein. But when consumed together in a healthy diet pattern, the amino acids are pooled to meet the body’s protein needs, which explains the prevalence of these pairings in so many cultures.

Louisiana Style Red Beans and Rice

2 Tbsp olive oil

4 cloves garlic, finely chopped

1 large yellow onion, chopped

4 celery stalks, chopped

1 large green bell pepper, chopped

4 15-oz cans red kidney beans,
drained and rinsed

32 oz reduced-sodium vegetable broth

3 bay leaves

2 tsp thyme

1 tsp oregano

1⁄2 tsp red pepper flakes

1⁄2 tsp ground black pepper

1⁄2 Tbsp hot sauce (optional)

2 tsp liquid smoke seasoning (optional)

4 c cooked rice

  1. In a large skillet, sauté the garlic, onion, celery, and bell pepper in olive oil until tender, about 5 minutes.
  2. Add beans, vegetable broth, bay leaves, thyme, red pepper flakes, black pepper, hot sauce and liquid smoke.
  3. When the beans reach a boil, reduce the heat to a simmer. Simmer for 2½ hours, stirring every 30 minutes. Serve hot over rice.

Makes 8 servings

Nutrition Information Per Serving: 500 calories, 3 grams (g) fat, 56 g carbohydrate, 13 g protein, 9 g die-tary fiber, 325 milligrams sodium.

Recipe adapted courtesy Camellia Brand

Both beans and grains are good sources of dietary fiber, which most people don’t get enough of, according to Jill Nussinow, MS, RD, author of Nutrition CHAMPS: The Veggie Queen’s Guide to Eating and Cooking for Optimum Health, Happiness, Energy and Vitality. Dietary fiber promotes digestive health, controls blood sugar and provides a feeling of fullness. Studies have shown that foods con-taining dietary fiber, like beans and whole grains, may lower the risk of colorectal, pancreatic and colon can-cer, lower cholesterol levels, and improve heart health.

Beans and whole grains are also rich in beneficial plant compounds, such as lignans, which have been shown to lower cholesterol levels and reduce risk of cardiovascular disease; and phytic acid, which has been shown in some studies to stop abnormal cell growth and shrink tumor size. This combo also delivers a gener-ous dose of B vitamins, including heart-healthy folate and thiamin, which strengthen the immune system. A one-cup serving of cooked black beans with brown rice provides more than 9 grams (over 30% Daily Value) of dietary fiber and 10 grams (over 15% DV) of protein, as well as over 30% DV of folate and 20% DV of thiamin.

Pair beans and grains in your kitchen. The many colors, shapes, textures and flavors of beans, including soybeans, peas and lentils, and whole grains, like quinoa, wheat berries and farro, are a great way to boost your culinary cache. Add them to favorite recipes for a fresh twist—whole-wheat pasta salad with red beans, navy bean soup with bulgur, or black bean tacos with fresh corn salsa for Meatless Monday. This age-old coupling is also a gateway to exploring the diverse cuisines of the world. Tabbouleh with kidney beans is rich in Middle Eastern flavor, an edamame and vegetable stir-fry with rice has Asian flair, and Hoppin’ John, the classic black eyed pea and rice dish, is Southern comfort at its best.

“A veggie burger is one of the best ways to eat beans and grains together,” Nussinow says. She cooks brown rice with lentils—or any combination of whole grain and bean—and makes a veggie burger by adding mushrooms, onion, sun-dried tomato and a seasoning of choice—Italian, Thai curry, Middle Eastern spices or Mexican spices. Try different bean-grain combinations to optimize enjoyment and nutrition. Nussinow says, “The more variety people get, the better. That way, you know you’re getting a variety of nutrients.”

—Lori Zanteson

The post Pair Beans and Grains for Good Health appeared first on University Health News.

Read Original Article: Pair Beans and Grains for Good Health »

Powered by WPeMatico