Enter Bean Queen, here to discuss the merits of beans and give you the 411 about how to cook them. Just for the record, that is not a nickname I gave to myself (that’s how you know it’s real), but it is pretty accurate. I’m a little obsessed with beans, and make them work in just about every type of meal . I’m perfectly happy to sub out other processed proteins for beans in almost all cases. They’re versatile, full of protein, and can be incredibly tasty if prepared correctly. If you don’t have a deep rooted love for beans, maybe you need a little more time to get to know them? Or maybe I’ve gone over the deep end, but whatever, I ain’t sorry. Check out some recipes, how-to hacks, and fun uses below you may not have considered before.

Beans are a gift. Loaded with protein, you can transform them to from utility nourishment to fun and creative treats. They’re great additions to party platters in the forms of dips and bean salads, work perfectly in simple Buddha bowls, and can even be served to replace burgers. I mean seriously, what can’t they do?

Nutritional Stats

Beans are legumes, meaning they’re basically a vegetable, but they pack a serious protein punch. Legumes include black beans, kidney beans, navy beans, peas, lentils, soybeans, peanuts, and more. They’re rich in vitamins, minerals and fiber, so adding them to literally anything is an excellent idea. A 1/2 cup serving of chickpeas contains about 12 grams of protein, which is more than tofu with 10 grams. If you’re starting out on a plant based diet, 2 ounces of beans roughly equal one ounce of meat. The average sedentary woman needs about 46 grams of protein, and for a man it’s about 56 grams of protein. If you’re an athlete or do a lot of intense exercising or cardio work, your numbers might be different. But that means that if you’re getting all of your daily required amount of protein from plants, 1/3 cup of beans will pretty much do the trick. Here’s a list of protein breakdowns for some of my favorite legumes for a half cup serving:

kidney beans - 21.5 g
peanuts - 20.5 g
lentils - 8.8 g
soybeans - 8.5 g
black beans - 7 g
peas - 4 g
navy beans - 3 g
black eyed peas - 3 g

And protein isn’t the only good thing about beans. They’re loaded with fiber, minerals, and tons of vitamins so your body will be thanking you. Your housemates, I cannot confidently say will be thanking you, but that’s fine, just share the beans and make some noise together. After all, beans are the musical fruit. That’s because beans contain oligosaccharide, a sugar that our body doesn’t really have a use for. So in digestion, when the healthy gut bacteria breaks it down as best as it can, it releases a little bit of extra gas. Studies show that pinto beans are most likely to cause extra gas, so if you feel like getting a little musical, maybe dig in to some pinto beans tonight.

Beans contain folate, iron, magnesium, potassium, and other phytonutrients that can help prevent disease.

How to make the perfect beans

If using a slow cooker, add 2 cups dried beans, 6 cups of water, 1/2 tsp salt and pepper (and even 5-8 garlic cloves if you’re like me and can’t get enough garlic) to your slow cooker and cook on high for 6-7 hours.
You can follow the same recipe and cook in a pressure cooker for about 27 minutes or until soft, as well. It helps to soak for at least an hour before hand if using this method because they can often come out on the underdone side, which leads to unpleasantly crunchy beans. Underdone beans are actually not safe to eat because your body can’t digest them unless they’re cooked properly, and you can get food poisoning.
If boiling on the stove top, beans will take about 40 minutes, but you’ll know when they’re done when they are fork tender. I always add a pinch of salt, pepper, and garlic powder to the pot, but you can leave plain if you want to season them later on.
If using canned, simply drain and rinse, there is no need to cook these. It’s possible to use them on salads or other in hummus without having to heat first, but you can also add to a skillet with a drizzle of olive oil and some spices just to heat up.

Meal Ideas

One of my favorite ways to eat beans, is, oddly enough, on toast. Mmmmmm. With the right spread and toppings it can seriously be perfect - Toast your slice, spread the bean dip, add avocado, hemp seeds, salt and pepper, a dash of garlic, and some chili powder you have the perfect breakfast in my humble opinion. Check out my list of delicious toast ideas here.
Beans mashed on a crispy crostini. If you make a white bean dip or hummus, spread on a crispy slice, add your toppings like marinated cherry tomatoes and fresh basil -muah- perfecto!
You can also use beans to make delicious vegan Alfredo sauce that I swear tastes just as good as the real thing.
Beans also serve as a hearty base to soups, and are the perfect accompaniment to a healthy Buddha Bowl.
Lentils, chickpeas, and split peas are also amazing in soups, but double as a great protein source for quick chop salads like this Thai Detox Salad, or Autumn Kale Quinoa Salad. For black beans, try a nacho salad that features a zesty black bean dip.
Try using white beans or chickpeas as a delicious ingredient when stuffing peppers for a perfect party appetizer or squash blossoms when your garden gets a little out of control.