The next stop on our super food -endurance food tour is -beans. Beans come in at #1 on my top 10 list! Beans come in many varieties: Pinto, navy, Great Northern, lima, garbanzo, lentils, green beans, sugar snap peas and green peas. All beans are included in this super food category!
Why are beans super food super stars? Beans are nutrient-rich. They’re a plant based source of protein. They’re a complex carb which means they’re a “good” carb. They’re also a good source of fibe. Beans contain essential nutrients including antioxidants, and vitamins and minerals.
Beans are low fat protein, fiber, B vitamins, iron, folate, potassium, magnesium, phytonutrients.
You should try to eat at least four ½ cup servings of beans every week. .
Beans can help control blood sugar and help with weight management. They can also help prevent cancer and contribute to good heart health
What is YOUR favorite bean?
This time of year, I am longing for green beans; the ones in the summer that I can pick right off the plant, rinse them off under the hose, and start nibbling on them. It is not summer here in Michigan, yet, but I did find some beautiful, fresh green beans at Trader Joes yesterday. I purchased a handful, brought them home and pretended that they were fresh picked from my garden.
Need a great recipe for green beans? Try this one:
Quinoa Gazpacho with Green Beans
- 1 cup quinoa
- 2 cups water
- 1 48-oz bottle vegetable juice
- 1 tablespoon Worchester sauce
- 2 tablespoons lemon juice
- 2 tomatoes, finely chopped (seed and peel, if preferred-but not necessary)
- 1 large cucumber, finely chopped (seed and peel, if preferred-but not necessary)
- 1 cup green beans, cut in one inch pieces and blanched.
- 2 green onions, sliced (use the whole onion)
- 1 tablespoon olive oil (optional)
- Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
- Bring water to a boil.
- Stir in quinoa, cover and simmer 15 minutes.
- While quinoa is cooking, mix together all ingredients for the soup
- Serve cold with the quinoa scooped on top of the gazpacho (I use an ice cream scoop)
Nutrition facts: 141 calories: 24g carbs, 4g protein, 2g fat,(from olive oil)