Which is healthier? Nobody says it better than Dr. Michael Gregor of http://www.nutritionfacts.org. Watch his video on the topic here. The main takeaway: America should definitely eat more beans, no matter sprouted or boiled. One protein and fiber packed disease fighting food that is literally $0.45 per pound?! Is this real life!? Buying dry beans in bulk not only stretches your dollar ridiculously (sprouting is seriously a garden on steroids), but beans are an important element in our diets. If you do buy canned, be sure that it is low sodium. I recommend purchasing the Eden’s brand.
According to USDA’s supertracker 1/2 cup of pinto beans cooked from dry contains 6 grams of protein (as much protein as an egg) , 4 grams of fiber (recommendation is about 25 grams / day), and about 20% the daily recommendation for folate. What supertracker doesn’t mention is that many studies have shown that phytates in beans are incredible magic cancer fighters. The fiber and antioxidants in beans also help promote healthy gut bacteria, weight goals, decrease inflammation, the list goes on. Enjoy!
All of these recipes with beans from Forks Over Knives , the Post Punk Kitchen and Pinterest look awesome! My personal favorite recipes with beans are Black Bean Brownies and my mom’s EPIC Chili! Although these recipes call for canned, I use boiled and it works just as well. Hummus with chickpeas, lentils, kidney beans, ohh baby there are SO many kinds of beans!!! I CHALLENGE you to try them ALL!
Step 1. SOAK
Step 2. RINSE
Step 3. BOIL OR EAT RAW