Kitchen Stewardship | Caring for All Our Gifts

Helping busy families live well without going crazy!

  • Home
  • About
    • About Katie and Her Mission
    • Overwhelmed? Start Here.
  • COVID-19
  • Shop
    • Stress Mastery eCourse
    • Kids Cook Real Food eCourse
    • Affiliates
  • Contact
    • Email Me
    • Media Coverage
    • Guest Posting
    • Advertising Disclosure
    • Privacy Policy
  • START HERE
  • Recipes
  • Reviews
  • Research
    • Understanding Disease
    • Understanding Your Body
    • Understanding Your Food
  • Remedies
Click to request access to the Instant Pot Guidebook from Kitchen Stewardship!

Do More With Your

Instant Pot!

Click to request access to the Instant Pot Guidebook from Kitchen Stewardship!

Do More With Your

Instant Pot!

Food for Thought: Nutritional Benefits of Beans and Legumes

April 5, 2009 (UPDATED: May 3, 2020) by Katie Kimball @ Kitchen Stewardship® 9 Comments

This post may contain affiliate links which won’t change your price but will share some commission.

Food for Thought: Nutritional Information for Beans and Legumes

For a while when I first started Kitchen Stewardship®, I may have been known as a beany gal. I had lots to say about beans, focused a huge early Monday Mission on eating more beans, and even ran a meal plan analysis series to help people include more beans in their weekly plans. It was clear how I felt about beans.

Lately, we’ve been tackling many other things, and I think it’s worth a big re-visit to the beans topic. Using beans makes the list of my 3 Easy Changes to Make That Won’t Cost Too Much, and I’d put them pretty high up on any list of foundational Kitchen Stewardship® habits. I personally try to include them at least once a week in our dinners.

And now that my kids can make them it’s even easier to reach that goal!

Your kids can learn to cook, even if you don’t know where to start.

My 4 kids and I created the online Kids Cook Real Food lessons to help bring real food and independence to families all over. Over 10,000 kids have joined us and we’d love to invite you along for the adventure!

Kids watching a cooking lesson at a kitchen island

TELL ME MORE!

PLUS we’re so pleased to offer a little gift from our family to yours: “10 Snacks Your Kids Can Make” packed with our favorites for the road! GRAB THAT HERE!

Why Eat Beans?

Beans have a lot going for them. When you’re fighting the tensions of the four pillars of Kitchen Stewardship®, you often feel the pull: your budget starts to hurt because of the meat, milk and eggs you are buying to be more kind to the earth and improve your nutrition. You’re spending a lot of time preparing healthy grains and wondering how much to spend on organics. It’s tough to balance them all, and that’s why I’m here. I love to focus on any habit that hits all four pillars with a positive impact.

Beans are:

  • very nutritious, a source of both protein and iron, among other things
  • extremely frugal, especially if you use dry beans
  • fairly easy on the earth, with only a plastic bag going to waste with dry beans (or nothing, if you can find them in bulk)
  • not time-consuming and can make huge meals that are easy to freeze for simple dinners later

I’m a big fan!Nutritional benefits of beans

Take One Step Up

For your Back to Basics mission this week, ponder your relationship with beans and take one step forward on the continuum:

  1. Bean haters: Try sneaking some lentils into taco meat or finding a good hummus you can stand. Start small!
  2. Occasional bean users: Shoot for beans once a week for the next month in your menu plans (are you with Plan to Eat yet?). Your budget and waistline will thank you!
  3. Canned bean lovers: Learn to soak and cook dry beans, both to upgrade the nutrition and make more space in your food budget for other things (like next week’s Back to Basics focus, healthy fats).
  4. Dry bean aficionados: You all have it easy this week. Rest on your laurels a bit, but do find one new bean recipe to try and love.

When I was a child all the way through to somewhere in college, I really disliked beans. Chili was always on my “don’t eat it” list, and I never did refried beans. I’m not sure what happened to my tastebuds – or most likely my texture sensors – but I’ve grown to love them. The more I learn about beans (the legume kind – kidney, pinto, black, lentil, etc.), the more I find to love. My family tries to include beans in at least one meal a week.

Related: Pressure Cooking Beans Without Soaking

My Changing World of Beans

When I was pregnant with my first child, I ate more beans because of the protein and iron content. After a friend of mine went to a nutritionist for PCOS, she learned some information that really got me to appreciate beans. You can always find someone who says there’s something in there that you shouldn’t be eating, but beans have a pretty clean rapsheet. Almost everyone says they’re good for you, and I concur!

This Food for Thought (Link no longer available) will give you the briefest overview possible of why I’m going to recommend you eat more beans. Read it if you want, or just skip to the Monday Mission to get practical ideas for MORE BEANS.

Nutrition of Beans

Beans will give you the following nutritional benefits:

  • Protein (1/2 cup = 7-8 g, 15% RDA, best if eaten with whole grains to form a complete protein)
  • Fiber (best if long soaked and long cooked)
  • Iron (1/5 RDA, eat with vitamin C to increase absorption)
  • Zinc
  • Vitamins B1, B6
  • Folic acid (HALF recommended daily amount in ½ cup)
  • magnesium, copper
  • antioxidants
  • omega-3 and omega-6 fatty acids

All those nutrients can improve your health:

  • lower LDL (bad) cholesterol
  • reduce risk of heart disease
  • improve digestion/reduce constipation
  • low glycemic index = good for diabetics
  • fills you up longer = good for dieters
  • reduce risk of cancer
  • folic acid is especially important in pregnancy for healthy babies!

This is a serious list. If you are pregnant or might become so, diabetic, pre-diabetic, or it runs in your family, have a family history of heart disease or high LDL cholesterol, want to lose weight, have digestive issues, or are just poor and want healthy food…EAT MORE BEANS!

Beans, Beans, Beans

Are you curious about the info from my friend’s nutritionist that really convinced me to include beans more often? First, I’ll tell you that the diet my friend was put on was pretty strict:  no sugar or carbs of any kind, no caffeine, 7 servings of veggies, 5 of protein every day…and beans 3 times a day, once at each meal. Three times a day! That’s beans and eggs for breakfast, beans on a salad at lunch, beans in SOMEthing at dinner…every day. Phew. That’s a lot of beans.

Why Beans?

The nutritionist explained that my friend’s body was stressed, and that’s why she wasn’t ovulating. Her analogy:  If your mother was sick with cancer, what would you do? You would drop everything and help take care of her. Even though you’re not sick, you’ll have a lot of stress. It’s the same thing in the body – if adrenal/pituitary glands are under stress and over producing, your ovaries don’t ovulate. You must get your body to stop freaking out. She needed to put her system into complete rest mode:  no sugar, no carbs, no caffeine, because all those things make your body work harder and stimulate your adrenal glands.

There are a lot of impurities that our bodies encounter every day that stress out our system. The job of the liver, of course, is to clean out impurities in the blood. The bile in the liver, however, can only take so much. To maintain it and clean out the bile so it’s not saturated with “junk”, beans will do the job. The beans take the impurities out of the bile in your liver and carry them out of your body. Think of beans as the janitorial crew, worthy of a “Dirty Jobs” episode to be sure.

That’s why the nutritionist starts out her patients with beans three times a day, for major spring cleaning, then as the system starts to regulate, you can level off.

Incredible. Beans are cool. Beans are cheap. Beans do a lot of good for the body. Do move on to the Monday Mission to learn how to prepare and serve beans in delicious ways, including Homemade Refried Beans.

The Everything Beans Book is here!

85 pages all about beans, with science geek info like this post plus 30 recipes, from appetizer to desserts:The Everything Beans Book is on sale now! Inside The Everything Beans Book you’ll find details on why beans are healthy, six arguments against beans and my counterpoints, detailed steps for how to cook dry beans and store extra cooked beans, soaking and sprouting instructions, how to menu plan with beans and even ideas for the bean haters among you.

There are also 30 recipes, many with multiple variations similar to my Healthy Snacks to Go eBook, so the total value ends up being more than 30 different dinners. I also include links to other great bean and legume recipes around the web, furthering your beany reach.

Here are some cameos to give you a sneak preview of what’s inside, but do keep in mind that beans are not always the most photogenic of foods! I’ve been working on my food photography a bit lately, and with my new camera (nothing fancy, a Sony DSC-W290, great all-around family camera, but a huge improvement over my 5-year-old Sony Elph), I’m pretty happy with the results. It’s almost embarrassing to put any of my old pictures next to these new ones, so I think I’ll just share the four dishes I’ve shot in the past few weeks, along with a few other recipe titles to pique your interest:

chickpea wraps

chickpea wraps

Chickpea Wraps…good for the bean haters among you!

Food for Thought: Nutritional Information for Beans and Legumes

Pasta with White (Bean) Sauce…even better for the bean haters! (free download)

sausage bean and kale soup

sausage bean and kale soup

Sausage, Bean and Kale Soup…one of my favorites! Perfect for summer or winter.

Mexican Beans And Rice

Mexican Beans and Rice…a classic!

You’ll also find recipes for:

  • Turkey Vegetable Chili
  • Cuban Black Beans and Rice
  • Slow Cooker Lentil Rice Casserole
  • Black-Eyed Pea Stovetop Casserole
  • White Chicken Chili, two ways
  • and much, much more!

For a sneak preview of The Everything Beans Book look here, about half way down the page.

Are you in? What recipe(s) are you going to try with beans this week?

See my full disclosure statement here.

  • Facebook
  • Twitter
  • Pinterest
  • shares
You've probably seen 1000s of products recommended by bloggers you follow...but what would you ACTUALLY use?

Filed Under: Research, Understanding Your Food Tagged With: beans, evergreen, Super Foods

« Previous Post Mary and Martha Moment: Baby Steps
Next Post » How to Cook Dry Beans: Simple Steps Even Kids Can Follow!

About Katie Kimball @ Kitchen Stewardship®

Katie Kimball, CSME is a trusted educator and author of 8 real food cookbooks. She is passionate about researching natural remedies and making healthy cooking easier for busy families. She’s been featured on media outlets like ABC, NBC and First for Women magazine as well as contributing regularly on the FOX Network.

See more of Katie Kimball, CSME in the Media.

Over the last 10 years, Katie has spoken prolifically at conferences, online summits and podcasts and become a trusted authority and advocate for children’s health.

Busy moms look to this certified educator for honest, in-depth natural product reviews and thorough research. She often partners with health experts and medical practitioners to deliver the most current information to the Kitchen Stewardship® community.

In 2016 she created the #1 bestselling online kids cooking course, Kids Cook Real Food, helping thousands of families around the world learn to cook.

Certified Stress Mastery Educator BadgeA mom of 4 kids from Michigan, she is a Certified Stress Mastery Educator and member of the American Institute of Stress.

See all blog posts by Katie Kimball.

9 Bites of Conversation So Far

  1. Lindsey @ Why Just Eat says

    September 18, 2011 at 5:08 pm

    I just made a crock pot full of navy beans – yum! Is there a use for the leftover cooking water? Seems like an odd question, but after learning how much whey I have wasted over the years I’d hate to find out that there is a good use for bean cooking water, too!

    Reply
    • Katie says

      September 20, 2011 at 2:06 am

      Lindsey,
      If a recipe calls for vegetable broth, you can toss carrots, onions, celery and garlic into the bean pot for the last hour and you’ve got a rich veggie broth. I also use the bean broth in place of water in recipes where it will disappear like chili. But 80% of the time, I just have to pitch it b/c I couldn’t possibly save it all and use it. 🙂 Katie

      Reply
  2. JK says

    August 19, 2009 at 10:22 pm

    Hi Katie
    With reference to your statement “As far as flatulence goes, pouring off the soak water (even doing it twice, once halfway through the soak)…”
    Should we add the acid medium again when we pour off the first soak and add water for the second soak? Should the water be warm?
    Tks

    Reply
    • Katie says

      August 19, 2009 at 10:57 pm

      Good questions! I haven’t actually taken the time to pour off water and re-do to reduce flatulence (ha!), but I imagine you’d want the acid medium still in there for the second soak. I always forget if the water has to be warm to soak beans, so I don’t know that it matters. I think I do read that bean soak water should be warm (I’m just to lazy to heat it and don’t like using warm tap water b/c of metal leaching.)

      Reply
      • Sarah W says

        August 20, 2009 at 10:26 am

        FWIW, I poured off the soak water one time for this most recent batch of beans, and I “re-added” whey to the soak water. I even warmed it up a little bit (in the pot on the stove). I figure the warmth helps the little bacteria do their job during the soak process. Hopefully I’ll notice the results after dinner tonight!! 🙂

        Reply
  3. Sarah W says

    June 23, 2009 at 9:21 am

    I’ve pretty much switched to making all my beans from dry beans… Since they take so long to cook… do you ever make large batches and refrigerate or freeze them? Does that work with beans?

    Also, do you know of any ways to reduce the gaseous aftermath of beans??

    I’ve been soaking mine for 24 hours in water with several tablespoons of whey. I cook for at least 4 hours, more if I have time.

    This week I am sprouting my beans to see if that makes any difference, but I won’t know until Thursday night when I make chili.

    Love to know if you have any tips in those areas!

    Reply
    • Katie says

      June 23, 2009 at 2:45 pm

      Sarah,
      Good questions. I thought I addressed the freezing of beans in my Monday Mission post that week, but I didn’t. I edited the info in: http://www.kitchenstewardship.com/2009/04/06/monday-mission-legume-recommend-some-beans/ (Yes, you can freeze them!)

      As far as flatulence goes, pouring off the soak water (even doing it twice, once halfway through the soak) is supposed to help, as is a spice (herb?) called epazote. It’s common in Mexican cooking, although I don’t see it a lot around here. It was recommended to me at my fav spice store, Penzey’s, when I was shopping for my friend on the bean diet (mentioned above).

      I sprouted beans once, but I don’t remember if that helped with gas or not. It’s much healthier, and so easy. I just haven’t been thinking about doing it lately. Let us know after Thursday night! 🙂

      Reply
  4. Sarah says

    April 6, 2009 at 7:18 pm

    Great post! We love beans (I’m partial to black and kidney these days – and, of course, lentils) in chili’s and soups (and I will admit to LOVING refried beans with breakfast. I know, I’m weird) but I especially love them in the summertime mixed up with a salad. My aunt’s three bean salad is legendary (it includes green beans) as is my lentil salad and a Southwestern style salad with black beans, corn, etc. YUM!

    And then, of course, there’s hummus, which my husband can eat by the gallon, it seems!

    Thank you for the insight on all of it’s great nutrients! I knew that they were good for us, but there is more to them than I thought!

    Best,
    Sarah

    Reply
  5. Jenny @ Nourished Kitchen says

    April 6, 2009 at 5:17 pm

    We don’t eat beans as often as we should. You’re right though: they offer a fantastic nutritional profile. And soaking resolves the phytic acid issue. We like lentils too.

    Reply

Take a Bite (of conversation) Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Looking for something?

Hi there!

I’m Katie, the voice of healthy kids cooking, and I’m on a mission to connect families around healthy food.

You’ll find recipes, research, reviews and remedies here to help you figure out how to stay healthy without going crazy!

Read More

Rookies Start Here
Free Email Course

 

Katie’s Cooking Class

We teach kids how to cook with online video lessons!
Better Than A Box eBook

Katie Kimball, CSME

Making real food and natural living possible for busy families!

Katie Kimball, CSME

Certified Stress Mastery Educator Badge

Stay Connected!

Kitchen Stewardship® Books on Amazon

Subscribe By Email

Subscribe

Readers’ Favorite Posts

  • Best Natural Hand Sanitizers
  • Recipes for Side Pork [Bacon Included]
  • How to Cook Frozen Ground Beef in the Instant Pot
  • Foods For Gut Healing
  • Everyone has Parasites - Get Rid of Them Naturally!
  • How to Freeze Avocado and Guacamole
  • Healthy Homemade Sweetened Condensed Milk Substitute
  • Why is Sugar Bad for You?

Some Articles Medically Reviewed By

  • Scott Soerries, M.D.
  • Sheila Kilbane, M.D.
  • Jess Sherman, RHN
  • Madiha Saeed, M.D.

Katie Kimball Has Been Featured On:

Featured on Wellness Mama Featured on Rodale Wellness Featured on Popsugar Featured on Money Saving Mom Featured on Huffington Post Featured on Fox News Featured on BuzzFeed Featured on Amazon Kindle Top 100 List

Please remember that I’m just a gal who reads a lot and spends way too much time in her kitchen. We at Kitchen Stewardship® are not doctors, nurses, scientists, or even real chefs, and certainly the FDA hasn't evaluated anything on this blog. Any products mentioned are not intended to diagnose, treat, cure, or prevent any disease. Please talk to your health professional (or at least your spouse) before doing anything you might think is questionable. Trust your own judgment…We can’t be liable for problems that occur from bad decisions you make based on content found here. Here's the full legal disclaimer.

Some posts on this blog contain affiliate links which generate commission if you purchase anything starting with those links. KS also accepts private sponsorships and we are a participant in the Amazon Services LLC Associates Program. As an Amazon Associate, I earn from qualifying purchases. More info here.

Contact · affiliates · ad disclosure · privacy policy · ebooks
Copyright © 2021 Kitchen Stewardship®