MBC DIetitian Blog

Michigan Bean Commission

The benefits of having more beans in your diet

Michigan Beans are a quick and easy protein that can be enjoyed in so many ways. But beans aren’t just a protein source – they also count as a vegetable. Beans are an excellent source of fiber and provide a variety of nutrients including potassium, iron, thiamin and folic acid. This double-duty food is perfect for healthy, simple, affordable meals. Beans out of the can are ready to eat and can be used in recipes that just take minutes and dry edible beans can be cooked in a pressure cooker in under an hour.

In addition to being good for your health, Michigan Beans are also good for your wealth. A half cup of beans, for example, cost only pennies per serving. Because of their low cost, nutrition attributes and versatility, you’re going to want to stock up on both Michigan Dry Edible Beans and Canned Beans at the grocery store. Both forms are shelf-stable ingredients that can last for months if stored in your pantry or kitchen cabinet. Cooked dry edible beans contain no sodium and low sodium canned bean options are available if desired. Also, rinsing and draining canned beans will remove 40% of the sodium. Here are some tips for adding more Michigan Beans to your meals and snacks:

  • Serve Them in Salads. Beans are awesome in salads, whether served as the key ingredient, or as a complementary protein addition.
  • Stir Them into Soup. Beans make a great addition to your favorite soups, stews and chilis where they also do the double duty of serving as a protein source and vegetable.
  • Boost Your Breakfast: Add Michigan Bean’s protein power to your next breakfast scramble. Try Sauté eggs, black beans, potatoes and onions together and top with salsa, avocado or sour cream.
  • Bake with Beans. Substitute mashed Michigan Black Beans for the flour when you bake brownies.
  • Spread on Sandwiches. Mix mashed beans with a bit of olive oil and seasoning and spread on your sandwich or wrap for a healthy twist.
  • Enhance Your Salsa. Add Michigan beans to a jar of salsa for a hearty dip to serve with whole grain tortilla chips.
  • Put Them in Pasta. Try adding Michigan Navy or White Kidney Beans to pesto pasta or your tomato sauce.

These 3 tasty Mexican inspired recipes use a variety of canned Michigan Kidney Beans and can be made in minutes for easy weeknight meals.

Below are the three recipes mentioned in the video:

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