Category: beans

Pinto Bean Meatballs

Today we have a great recipe for pinto bean “meatballs”. These are packed full of protein and can be served with a salad or with pasta.

Ingredients:
1 serving of pinto beans
1 serving of vegetables (parsnip, zucchini, cabbage turnip, red onion)
Caraway
1 garlic clove
Curry powder
Vegetable broth
Marjoram
Thyme
Rapeseed oil
1 slice of crispbread

Preparation:
Soak the beans overnight, drain, add fresh water and then cook for 1 hour. Wash the vegetables, clean and grate 1/3 finely and cut the rest into strips to eat as a side. Sauté the onion cubes with garlic, add the grated vegetables and cook until soft. Finally add the herbs and then take off the heat to cool. Blend the crispbread into flour in a food processor. Drain the beans and save some broth, then puree the beans with some broth into a smooth consistency. Add the steamed vegetables and puree everything together. Season as needed and then depending on the consistency, add the crispbread flour until the mixture sticks together. Form small balls and then bake until crisp on the outside. Enjoy!

Beans: Vegetable or Protein?

In the case of beans, Metabolic Balance distinguishes between those which belong to the vegetable group and those which belong to the protein group:

Beans, which are considered a source of protein, are legumes (white beans, pinto beans, cannellini beans red kidney beans, lima beans, adzuki beans, black-eyed beans, etc. ). Beans that are classified as vegetables are green beans (string/green beans, French beans or Chinese long beans). There are also new varieties, such as yellow beans, which may also be used. The amount in the nutrition plan always refers to dry AKA uncooked weight. If using already cooked or pre-soaked protein beans, the indicated amount should be simply doubled.

Baked Beans On Toast

Beans are a great plant based protein source and a perfect ingredient for an easy and delicious breakfast.

Ingredients:
Beans (stick to one type only)
Rye bread
White onion
Tomato, red bell pepper, or pumpkin
Smoked paprika
Cumin
Chili powder
Salt and pepper

Preparation:
In a pan, saute the onion, tomato, bell pepper, or pumpkin with a little water until very soft. Add in the spices and beans well until heated through. Toast the bread. Put the beans on toast and serve the extra vegetables as a side dish. You can also add a delicious mash-up avocado. Enjoy!

Adapted: Metabolic Balance Australia and New Zealand

Beans

Some clients whether beans belong in the vegetable or protein category. In the case of beans, Metabolic Balance actually distinguishes between different beans, some which belong to the vegetable group and those which belong to the protein group:

Beans, which are considered a source of protein, are legumes (white beans, pinto beans, cannellini beans red kidney beans, lima beans, adzuki beans, black-eyed beans, etc. ). Beans that are classified as vegetables are green beans (string/green beans, French beans or Chinese long beans). There are also new varieties, such as yellow beans, which may also be used. The amount in the nutrition plan always refers to dry AKA uncooked weight. If using already cooked or pre-soaked protein beans, the indicated amount should be simply doubled.

Photo: Super Healthy Kids

Bell Pepper and Mango Bean Dip

This creamy bean dip with mango and bell peppers is perfect to serve with bread or crackers.

Ingredients:
1 serving of white beans
1 serving of bell peppers
1 serving of mango
1 serving of whole rye bread 
Vinegar
Vegetable broth
Mixed herbs (ex: smoked paprika, chili, garlic powder etc.)
Salt and pepper

Preparation:
Soak the beans overnight, cook in water for about 40 minutes. Drain the water and leave the beans to cool. Add salt and pepper to the beans and puree with a splash of vinegar and broth. Wash and clean the peppers, cut into small cubes and add to the beans along with the mango and herbs of your choice and puree until smooth. If the mixture is too firm, stir in a little water, season to taste. Enjoy the dip with bread or crackers!

Let’s Talk Legumes!

Legumes are one of the best sources of vegetable protein and are far more than just a simple ingredient on the winter menu. 

For far too long, dishes with legumes have been considered simple or “just” for vegetarians. But after a number of star chefs showed creative ways to use peas, lentils, and beans, legumes started gaining popularity. The United Nations even named 2016 the International Year of Pulses (Legumes) to raise awareness about the sustainability, affordability, and versatility of this food group.
Since the legume group encompasses everything from quinoa to beans (there are over 12,000 different types of legumes), there are thousands of recipes to explore.

Let’s Talk Legumes

Here are few tips for when you are buying dried legumes or beans.

When buying dried legumes, choose a transparent packaging with a printed expiration date. This allows you to check the quality of what you are buying. Getting your legumes from a bulk store is also a great idea because the turnover rate in these stores is usually high, meaning that you get fresh product. When inspecting the legumes, look for uniform size as well as clean, smooth, shiny surfaces. If they smell fresh and spicy when you unpack them, they are most likely fine. However, circular holes, dark spots, or even a “floury” powder at the bottom of the packaging, may indicate insect or worm infestation.

For more tips about legumes/beans check out the websites below:
◆https://mamabake.com/2014/06/13/dry-pulses-beans-guide-buy-store-soak-cook/

◆https://www.seriouseats.com/2016/10/beans-legumes-pulses-varieties-recipes-cooking-tips.html

◆https://www.bonappetit.com/story/dried-beans-worth-effort

Beans – Vegetables, or Protein?

In the case of beans, Metabolic Balance distinguishes between those which belong to the vegetable group and those which belong to the protein group:

Beans, which are considered a source of protein, are legumes (white beans, pinto beans, cannellini beans red kidney beans, lima beans, adzuki beans, black-eyed beans, etc. ). Beans that are classified as vegetables are green beans (string/green beans, French beans or Chinese long beans). There are also new varieties, such as yellow beans, which may also be used. The amount in the nutrition plan always refers to dry AKA uncooked weight. If using already cooked or pre-soaked protein beans, the indicated amount should be simply doubled.