Did you know that beans are a very versatile, meat alternative packed with protein and fiber with little fat? Beans are also a good sources of B Vitamins, Calcium, Iron, Phosphorus, Potassium and Zinc.  They are also very easy to prepare and inexpensive. 

*Health Bonuses of Beans & Legumes*

• Help reduce the risk of heart disease
• Help reduce the risk of diabetes
• Help lower your cholesterol and blood pressure

It is recommended for a 2,000 calorie diet to consume 3 cups of beans a week. If you not quite meeting the recommendations and are looking for a low-calorie meat alternative, learn more below about how to add beans to your diet.

*Eight Quick and Easy Ways to Add Beans to Your Diet*

1. Top salads with beans
2. Add beans to your favorite salsa
3. Make chili with less meat and more bean varieties
4. Roll up a tortilla with beans, cheese and lettuce and tomato for a quick meal
5. Add beans to your favorite soups, canned or homemade
6. Add beans to your taco meat or have them as a side dish
7. Try hummus or make a homemade bean dip
8. Stir beans in to chilled pasta salad with a vinaigrette dressing

There are so many varieties of beans. Try experimenting in your recipes to find the right bean for the job. Some of the bean characteristics may help you below.

Beans for Salads: Garbanzo enhance texture and provide a nutty taste. Black or kidney beans work great in beef or chicken taco salads.

Beans with Rice: Black add a sweet, earthy flavor to plain rice or rice-based recipes.

Beans with Pasta: Dark and light kidney beans give a burst of color and flavor to plain pasta. Simply season with lemon, garlic and herbs.

Chili:  Kidney and pinto beans are staples of traditional chili recipes, try black or Great Northern for chicken chilies.

Tacos: Refried, kidney, or black beans are nutritious alternatives to pork or ground beef.

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