Beans, the Magical Vegetable—and Protein

What food is available year-round and is an outstanding source of fiber, iron, and protein? The answer is beans. As a great source of dietary fiber and nutrients such as folate and potassium, beans are part of USDA's MyPlate's Vegetable Group (U.S. Department of Agriculture, n.d.). Similar to meats, poultry, and fish in their protein content and nutrients such as iron and zinc, beans are also part of the Protein Foods Group. You can choose to count beans as part of either food group, based on what you need them to be the most.

In addition to their nutrient-rich content, beans are also affordable. Many different bean varieties are available dry, canned, or frozen for your convenience. Not sure whether to buy canned or dried beans? You can decide based on convenience or cost. Choose dry beans if you want to save extra money, or choose canned beans to save time.

The many varieties, value, versatility, nutrition, and great taste that beans offer are unmatched. The following is a description of some of the most popular types of beans (The Bean Institute, n.d.).

• Black beans have a sweet flavor with a soft texture.
• Great Northern beans are a white-skinned bean with a mild, delicate flavor.
• Cranberry beans are a tan and red-skinned bean with a creamy texture. 
• Kidney beans are light or dark red, kidney-shaped, and maintain a firm texture when cooked.
• Navy beans are small, mild-flavored, and creamy white in color.
• Pinto beans are beige-colored and one of the most popular beans in the Americas.

Think creatively about how you can add beans to your favorite dishes. Experiment with different bean varieties to find your favorites. Blend beans for a dip or spread, drop them in soup or salads, or toss them into a pasta dish. Bring a bean salad or hummus to a summer picnic. Beans are a hearty addition to soups, stews, and chilis in the winter. Year-round, beans are available, in-season, and a delicious option for almost any dish.

For a more plant-based diet, incorporate beans as your main dish in weekly meals such as the black bean burger recipe below.

Black Bean Burgers

Black bean burgers are hearty and versatile. Dress this black bean burger with mashed avocado for a flavorful meal.

6 servings | serving size: 1 burger

When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water. Wash whole, fresh bell pepper, onion, and garlic by gently rubbing them under cold, running water. Prewashed, packaged items do not require further washing.

Ingredients

• 3 cups cooked black beans or 2 (15-ounce) cans no salt added black beans, drained and rinsed
• 1 Tablespoon olive oil
• ¾ cup finely chopped green bell pepper
• 1 cup finely chopped onion
• 3 garlic cloves, minced
• 2 large eggs
• 1½ teaspoons ground cumin
• 1 teaspoon chili powder
• ½ teaspoon paprika
• ½ cup whole-wheat panko breadcrumbs
• 1 Tablespoon Worcestershire sauce
• Nonstick cooking spray

Directions

1. Preheat the oven to 325°F. Spread the black beans onto a baking sheet and bake for 15 minutes until they are slightly dried out.
2. Heat olive oil in a pan and add the bell pepper and onion. Cook until the vegetables are soft; add the garlic, and cook until fragrant. Set aside.
3. Take the black beans out of the oven and increase the temperature to 375°F.
4. In a food processor, add the eggs, then rewash hands with soap and water. Add the ground cumin, chili powder, paprika, breadcrumbs, Worcestershire sauce, and vegetables into the food processor and pulse to combine. Add the black beans to the mixture and briefly pulse, leaving some larger chunks of beans throughout.*
5. Form the mixture into six evenly-sized patties. Coat a baking sheet with nonstick cooking spray.
6. Bake the black bean burgers for about 10 minutes on each side, about 20 minutes total, until the internal temperature reaches 160°F on a food thermometer.**
7. Serve with your favorite toppings.

*If a food processor is not available, the mixture can be stirred together and then mashed with a fork.

**Black bean burgers can also be grilled. Place the patties on greased aluminum foil and grill for about 8 minutes on each side until the internal temperature reaches 160°F on a food thermometer.

References

The Bean Institute. (n.d.) What type of bean should I use?

U.S. Department of Agriculture. (n.d.). Protein foods. MyPlate.