Beans are significantly important in the Mediterranean diet. They are consumed on average about twice a week.
Beans are one of nature's near perfect foods, containing an abundance of B-vitamins and iron. They are low in calories, sodium, and fat containing calcium, zinc, potassium, magnesium, and copper. A rich supply of most protein-building amino acids, beans also contain more fibre per serving than oat bran. One cup of kidney beans provides 5.8 grams of total fibre and oat bran has four grams of fiber.
Possible Therapeutic Benefits Of Consuming Beans
Add more beans to your diet -- combined with rice, wheat or corn they make a complete protein. Just one cup contains fifteen grams of protein.
Aunt Maria's Delicious Bean Recipe.
Sadly my aunt passed away three days after I had written down this recipe... lucky to have it and share it with you.
1 tin red kidney bean, rinsed and drained
2 tins Cannellini beans (or Haricot beans or a mix of both), rinsed and drained
2 tins tomatoes chopped (OR 8 - 10 fresh, red ripe tomatoes, seeded, peeled and chopped)
4 tbsp olive oil
6 stalks celery, chopped
1 red pepper, diced
1 green pepper, diced
1 yellow pepper, diced
5 onions roughly chopped
1/2 tsp cumin, ground
1/2 tsp cinnamon, ground
1/4 tsp clove, ground
1/4 tsp ginger, ground
1/4 tsp chilli powder
1 tsp oregano, dry
1 tsp curry powder
1 tsp coriander (dried and crushed)
1/2 - lemon juiced
1 bowl of fresh coriander, chopped
salt to taste
3 cups water
(serves ... an army !)
Saute onions in olive oil until clear in colour. Add in the vegetables and tomatoes. Let them cook for about 5 minutes. Add in the beans, spices, salt and water. Cook slowly over a low heat for about 30 - 40 minutes. Be careful so as not to overcook the beans as they become too soft. At the end of cooking, add in fresh coriander and switch off fire.
Serve with brown rice. Enjoy !
If you are aware of any health problem which may compromise your general health, it is important to seek treatment. A Health and Wellness Counselor may help you, to bring you back in balance and to good health through, detoxing, healthy eating and living, create a proper diet suited for your condition, advise natural remedies, herbs, wholefood supplements and organic cosmetics.
Barbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling. She gives Healthy weight loss advice and promotes the Mediterranean diet. She is the author of the Med Life Diet - creating healthy lifestyle habits and attitudes for life !