Did you know beans count as both a protein and a vegetable serving? They contribute over nine essential nutrients. Studies show that people who regularly consume beans have lower cholesterol levels and body weights. And, when consumed at least four times a week, beans result in a 22% lower risk for coronary heart disease.
In addition to being great for your health, beans are easy on the budget. A serving of canned beans costs around $0.36 and a serving of dried beans around $0.12. Try some of these ideas to incorporate more beans into your eating plan this week:
- When making tacos, use half ground beef and half black beans. You won’t even notice once the filling goes into the shell.
- Need a quick snack? Put rinsed and drained beans in a tortilla with salsa and cheese to make a quick quesadilla.
- Add beans to salads.
- Puree beans with a little oil and seasonings to make a vegetable dip.
- Add beans to soups and stews. Check out our Chicken Taco Soup recipe below.
Chicken Taco Soup
Serves 8
All you need
- 1 onion, chopped
- 1 (15 oz) can Hy-Vee no-salt-added black beans
- 1 (16 oz) can Hy-Vee no-salt-added pinto beans
- 1 (15 oz) can Hy-Vee corn, drained
- 1 (8 oz) can Hy-Vee tomato sauce
- 12 oz beer or chicken broth (alcohol will cook out of the beer)
- 2 (10 oz each) cans diced tomatoes with green chilies
- 1 (1 oz) package Hy-Vee taco seasoning
- 1 tsp cumin
- 1 clove garlic, chopped
- 3 skinless, boneless chicken breasts, cooked and shredded
- 2%-milk cheddar cheese, reduced-fat sour cream, crushed baked tortilla chips, optional
All you do
- Mix onion, beans, corn, tomato sauce, beer, tomatoes, taco seasoning, cumin, garlic and chicken in a pot. Bring to a boil; then turn down to simmer for 20 to 30 minutes.
- Serve with cheese, sour cream and tortilla chips, if desired.
Tip: This recipe freezes very well! Divide chicken taco soup into individual freezer-safe containers and take with you to work. Simply defrost and reheat in the microwave.
Nutrition facts per serving: 210 calories, 2g fat, 0g saturated fat, 0g trans fat, 25mg cholesterol, 910mg sodium, 30g carbohydrates, 8g fiber, 8g sugar, 17g protein.
Daily values: 15% vitamin A, 15% vitamin C, 8% calcium, 15% iron
Source: Hy-Vee dietitians
The information is not intended as medical advice. Please consult a medical professional for individual advice.
