Why Beans are SO good for you

BEANS - Why are they so good for you?

1 - Excellent form of fibre

2 - Excellent form of protein

3 - Can be used as one of your 5 a day

4 - Low fat

5 - High fibre helps reduce blood sugar levels

TOP 5 BEANS

Black Beans - Highest in protein

Cannelinin Beans - Highest in fibre

Chick Peas - Great for skin and hair

Edamame Beans - Rich in antioxidants

Kidney Beans - Helps reduce blood sugar levels

HOW TO COOK THEM - TOP 5

1 - Roast chick peas with a little olive oil and paprika - eat as a snack

2 - Add to stews, chilli's, soups, currys, enchiladas...

3 - Add some Greek yogurt, spices and make a bean dip or hummous

4 - Mix together, chop up some cucumber, celery, onion (crunchy veg) add in some spices and a little olive oil for a delicious salad

5 - Put them in a cake - see recipe below!

There's so much you can do with beans and because they are low in fat and with most not have a strong taste, I would suggest throwing them into anything that you make to add extra fibre and protein!

BLACK BEAN & CHILLI CHOCOLATE BROWNIES

Sunflower oil , for greasing

2 x 400g cans black beans , drained

1 tbsp vanilla extract

6 large eggs

200g soft butter , chopped

200g light muscovado sugar

100g cocoa powder

2 tsp gluten-free baking powder

85g chilli-flavoured chocolate (or plain chocolate), chopped into chunks

STEP 1

Heat oven to 180C/160C fan/gas 4. Lightly grease a 20 x 30cm brownie tin and line with baking parchment. Blitz the beans and vanilla, 1/2 tsp salt and 2 eggs with a stick blender until completely smooth.

STEP 2

Put the butter and sugar in a bowl with the cocoa and remaining eggs, and beat with an electric whisk until creamy. Start off slowly, then increase the speed as you mix (so you don’t get covered with cocoa!). Beat in the baking powder, then stir in the bean mixture and fold in the chocolate chunks.

STEP 3

Scrape the mixture into the tin with a spatula, level it and bake for 25 mins until firm to the touch. Leave to cool, then cut into squares. Will keep for a few days in a tin at room temperature, and 1 week in the fridge.

**Recipe taken from BBC Good Food

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