From a health standpoint, beans are not only fat free but research associates them with lower rates of heart disease and some cancers. Beans provide significant amounts of folate, manganese, magnesium, copper, iron, and potassium – nutrients we don’t always get enough of. Beans come in a variety of shapes, colors, and sizes, which add interest to cooking and eating. Dried beans are the least expensive, but take longer to prepare. They last for a year or more in an airtight container.
Here is one recipe you can try with beans today! Portuguese Bean Soup This version of a traditional Portuguese favorite is low-fat, no cholesterol, and full-flavored despite the absence of meat. The flavor is retained because of the use of spices.
6 cloves Garlic, crushed 1-1/2 Round onions, chopped 2 stalks Celery, chopped 4 Carrots, diced 1 can Vegetable broth (14-1/2 oz.) 2 cans Whole tomatoes plus juice (large), cut in chunks 3 Potatoes, cubed 3C Beans, cooked 1/2 head Cabbage, chopped 1C Macaroni, cooked
Sauté garlic and onions in 2 cups water until transparent. Add celery and carrots. Continue cooking 5 minutes. Add tomatoes and vegetable broth. Add 2 cups more water to mixture. Cook 15 minutes, then add remainder of ingredients, except beans and macaroni. Continue to cook 30 minutes on warm setting, after bringing to a boil. Add beans and simmer on warm for 30 minutes, until done to taste. Add cooked macaroni a few minutes before serving. Makes 8 portions. (1 portion = 231 calories, 1.0 gram fat, 20% protein, 76% carbohydrates, 4% fat) /p>