Why you should eat brown beans more often!
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Many people in the Netherlands rarely eat brown beans - the poor beans have a boring image and are therefore often overlooked in the supermarket. Completely wrong, unfortunately!
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Kidney beans offer many health benefits, especially for vegetarians and people trying to lose weight. We'll give you an overview in this article and give you some inspiration for incorporating beans into your meals.
What are kidney beans?
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Everyone knows what kidney beans look like, but many people still count them as vegetables. That's not quite right: beans are legumes, just like peas and lentils. This means that beans are actually the seeds of plants in the so-called butterfly flower family.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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You can buy brown beans dried or canned; in the latter case you can use them directly in your meal, in the former case it is important that you let them soak for a few hours before you continue to work with them. [! 130078 => 1130 = 4!] Fiber and weight loss
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Kidney beans are incredibly rich in fiber: they contain no less than 6.8 grams of fiber per hundred grams, compared to 6 and 3 grams respectively with wholemeal bread and brown rice. Fiber is very important for intestinal health; many people in the Netherlands get far too little of it.
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In addition, they make you feel full for a long time after you eat. Beans are therefore also very suitable for people who want to lose weight: they do not quickly get hungry again, while beans contain relatively few calories and are very high in protein.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Meat substitutes
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Legumes in general are often very good meat substitutes, and kidney beans are no exception. They contain, for example, calcium and iron, minerals that most people get mainly from meat. In addition, they are relatively rich in protein: they contain no less than 7.6 grams of protein per 100 grams. Various B vitamins are also represented.
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Vegetarians and vegans would therefore be wise to regularly eat a portion of kidney beans (preferably alternated with other legumes, so that all the different health benefits can be seen).
Heart disease and cancer
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Kidney beans can help keep your cholesterol levels healthy so that you have more of the healthy HDL cholesterol and less of the unhealthy LDL variety. This significantly reduces the risk of cardiovascular disease, one of the most common causes of death in the Western world.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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Because certain substances in kidney beans have an anti-inflammatory effect, you also reduce inflammation at the cellular level. They are mentioned as an important factor in the development of cancer! Finally, thanks to the large amount of fiber, beans are also suitable for diabetics, as this prevents the blood sugar level from rising too quickly. So these legumes will certainly benefit general health.
Recipes with kidney beans
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Many people cannot come up with very original dishes with kidney beans â € “chili con carne and wraps are often the only commonly chosen option. However, brown beans are much more useful than just Mexican food. For example, you can put them in the salad to make it extra filling and high in protein, or make a delicious meal soup.
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Also have a look around what other cuisines do with legumes - you can use the beans in Surinamese or Asian dishes, for example. This quickly makes it easier to get enough of these super healthy legumes!