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Beans are a staple vegetable protein in the USDA dietary guidelines and in vegan and vegetarian diets. Research proves the health benefits of consuming these high protein, fiber rich and nutritionally dense legumes, play an important role in a healthy diet.
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- Are All Beans Vegan?
- What Are Beans?
- Why Beans Are An Important Part Of A Vegan/Vegetarian Diet?
- Health Benefits Of Beans?
- Popular Types Of Beans
- Are Baked Beans Vegan?
- Are Refried Beans Vegan?
- How To Include More Of Them In Your Diet
- Storage
- Try These Bean Recipes
Are All Beans Vegan?
All beans are vegan in their natural unprocessed form.
Most canned and dried beans are vegan; however, with all things processed even dried beans can have added ingredients derived from animals like ham. Even though most canned beans and dried beans are vegan be sure to read the label.
What Are Beans?
Beans are classified as legumes; they are the seeds from flowering plants in the Fabaceae family and can grow in pods or capsules that develop from flowers. Other legumes include peas, peanuts, and lentils. Beans are available dry, canned or frozen.
Why Beans Are An Important Part Of A Vegan/Vegetarian Diet?
They are rich in plant-based protein and one of the easiest ways to incorporate plant protein into your diet.
Health Benefits Of Beans?
"Beans are high in protein, complex carbohydrates, folate and iron. Beans also have significant amounts of fiber and soluble fiber with one cup of cooked beans providing between nine and 13grams of fiber. Soluble fiber can help lower bloodcholesterol." sourced via Wikipedia.
Beans contain essential amino acids, which are the protein building blocks that the body uses to heal and to make new tissues, such as bone, muscle, hair, skin, and blood. Protein is an essential nutrient.
Nutritional Highlights
- Important nutrients include vitamin B12, vitamin D and vitamin C
- Antioxidants
- Great source of protein
- Grams of protein
- Grams of fiber
Popular Types Of Beans
- Black Beans
- Black Eyed Peas
- Red Beans
- Pinto Beans
- Soy Beans (Edamame, soybeans in the pod) - used in soy products like tofu
- Chickpeas (also known as Garbanzo beans)
- White Beans / Cannellini Beans - use in baked beans
- Kidney Beans
- Navy Beans
- Mung Beans - is one of the main ingredients in JUST Egg replacer
Are Baked Beans Vegan?
The short answers is it depends on the brand. Canned baked beans by popular brands like Bush's Best that are not labeled vegan-friendly or vegetarian, can be made with ingredients like cured bacon or pork stock. Bush does offer a vegetarian product. Brands like Heinz, Trader Joe's and Amy's make vegan products that do not contain animal ingredients in them. Bottom line is to read the product label.
Instant Pot Baked beans are one of our quick, go to, recipes in the summer. It’s a great instant pot recipe that makes a great side for summer barbecue and is ready in less than 30 minutes. If you’re looking for a healthy summer recipe, this is the one for you.
Are Refried Beans Vegan?
Authentic refined beans are a traditional staple of Mexico and are popular in many Latin American countries. They're usually made from pinto beans with onion, garlic, lard, bacon drippings and/or butter and seasoned with spices.
Traditional refried beans are not vegan; however, there are numerous great veganized versions of this recipe and Siete makes vegan canned refried bean options.
How To Include More Of Them In Your Diet
They can be cooked in many different ways, including boiling, frying, in a pressure cooker and baked. They are used in many traditional dishes throughout the world.
- Batch cook them. Cook up a batch once a week. An Instant pot makes quick work of this
- Bean flours like chickpea and lentil. We make simple & delicious chickpea waffles.
- Making hummus
- Great to add to bowls for lunch or snacking in the evening
- Soup and salads
Storage
Dry beans have a longer shelf life and are cost-effective compared to fresh produce so it makes sense to always include them in a well stocked pantry.
Store them in a cool, dry place inside an air tight container. To prevent unwanted moisture. Stored properly in a cool, dry place, they have a minimum shelf life of one year.
Try These Bean Recipes
- Vegan Rice and Beans which together make a complete protein
- Instant Pot Baked Beans
- Proper Vegan English Breakfast
- Black Eyed Pea Hummus
- Chickpea Tofu
- Chickpea Waffles
- Chickpea Tuna
Comment down below if you have any favorite bean recipes or brands we didn't include and tag us on Instagram#thevgnwayand share your recipes.
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