The Importance of Beans on a Vegan Diet

The Importance of Beans on a Vegan Diet

Published on
02 August 2022
VFA Blog
There are many reasons to love beans, especially if you’re vegan. They’re an excellent source of plant-based protein, they’re relatively inexpensive, and they’re versatile. You can add them to soups, salads, and main dishes, or you can eat them on their own as a side dish.

Beans are an important part of a vegan diet because they provide a good source of protein. Protein is essential for our bodies to function properly and to build and repair tissues. It’s also necessary for the production of enzymes and hormones. Beans are a good source of several essential nutrients, including iron, magnesium, phosphorus, potassium, and copper.

If you’re looking for a way to add more protein to your diet, beans are a great option. One cup of cooked beans contains about 15 grams of protein. That’s about 30% of the Daily Value (DV) for protein.

In addition to being a good source of protein, beans are also relatively low in calories. One cup of cooked black beans, for example, contains about 227 calories. That’s about 11% of the DV for calories.

Beans are also a good source of fiber. Fiber is a type of carbohydrate that the body can’t digest, but helps build a healthy intestinal microbial flora. Therefore it’s important for keeping the digestive system healthy. Fiber also helps to regulate blood sugar levels and can help you feel full after eating. One cup of cooked black beans contains about 15 grams of fiber, which is about 60% of the DV.

Beans are a versatile food that can be used in a variety of dishes. They can be added to soups, stews, and casseroles, or they can be cooked on their own and served as a side dish. You can also use them to make dips and spreads.

If you’re looking for a way to add more protein, fiber, and nutrients to your diet, beans are a great option. They’re versatile, relatively inexpensive, and they’re a good source of several essential nutrients.

Here a some examples of the most popular vegan dishes containing beans:

  1. Black Bean Soup: This soup is made with black beans, tomatoes, onions, and garlic. It’s a hearty soup that’s perfect for a cold day.
  2. Three Bean Salad: This salad is made with kidney beans, green beans, and black-eyed peas. It’s a healthy and flavorful salad that’s perfect for a summer picnic.
  3. Vegan Chili: This chili is made with kidney beans, black beans, and tomatoes. It’s a hearty and filling dish that’s perfect for a winter meal.
  4. Beans and Rice: This dish is made with black beans and rice. It’s a simple but delicious dish that can be served as a side or main course.

Why is important to soak the beans before cooking it?

Soaking the beans before cooking helps to remove some of the indigestible sugars that can cause gas.

How long should we soak the beans before cooking it?

For best results, soak your beans for at least 8 hours, or overnight.

How to prepare beans for a vegan diet?

Before you can cook beans, you will need to gather a few utensils. You will need a pot or Dutch oven in which to cook the beans, as well as a wooden spoon for stirring. A colander will also be necessary for draining the cooked beans.

To begin cooking the beans, start by sorting through them and removing any debris or bad beans. Then, rinse the beans several times with cool water.

Once the beans are sorted and rinsed, it is time to soak them. Place the beans in the pot or Dutch oven and cover them with water. Let the beans soak for at least eight hours, or overnight if possible.

After the beans have soaked, drain them using the colander. Rinse them once more with cool water before adding fresh water to the pot or Dutch oven. Bring the water to a boil over high heat before reducing it to a simmer and cooking the beans until they are tender, about one to two hours. Pressure cookers are a great way to cook beans quickly and efficiently. They can help to preserve the nutrients in the beans, and they can also help to prevent them from becoming overcooked or mushy.

Which cultures uses beans as a staple food?

Beans are a staple food in many cultures around the world. In fact, beans are one of the oldest cultivated crops, with evidence of their cultivation dating back to 7000 BCE.

Today, beans are grown on every continent except Antarctica and are a dietary staple for billions of people. Common varieties of beans include black beans, kidney beans, navy beans, and pinto beans.

healthy mexican food stocksy pixel storiesIn the United States, beans are commonly used in Mexican and Tex-Mex cuisine.


feijoada vegetariana
In Latin America, beans are a key ingredient in dishes such as refried beans, black bean soup, and chili.

vegan ugali
In Africa, beans are often cooked with maize to create a dish called nsima or ugali. Beans are also a common ingredient in stews and curries. All of them can be easily veganized.

vegan dal with beans
In Asia, beans are used in dishes such as Chinese fried rice and Indian dal. Beans are also a popular snack food, often roasted and flavored with spices such as salt or chili pepper.

Given their nutritional value and versatility, it is no wonder that beans are such a common ingredient in cuisines from all over the world. Whether they are used in soups, stews, salads, or simply cooked on their own, beans make a delicious and healthful addition to any meal.


Nutritional Data Source for this article came from USDA.

Nutrition

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The International Vegetarian Union’s Vegan Nutrition Guide for Adults

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Free

The International Vegetarian Union’s Vegan Nutrition Guide for Adults

Free material, in 2 versions:

  • For healthcare professionals
  • For non-healthcare professionals