Often I will hear people say that eating healthy is just too expensive. Or, they are always in too much of a time crunch to prepare a healthy meal at home for their family. This meal will feed a family of five for only a few dollars and your prep time is only about 10 minutes. This delicious bean recipe includes sun dried tomatoes which provide a robust flavor and a bit of chewiness. You could also add diced fresh tomatoes to the recipe if you wish.
This recipe serves 5
477 calories, 60.6g total carbs, 19.5g fiber for a net 41.1g of carbs.
23.9g of fat and 22.1g protein
- 1 pound dried Great Northern (white) beans, sorted and rinced
- 2 cloves garlic, crushed
- 6 cups water
- 1 1/2 tsp dried basil leaves
- 1 tsp salt
- 1/2 tsp pepper
- 3/4 cup finely chopped sun-dried tomatoes in olive oil
- 1 can (2 1/2 ounces) sliced ipe olives
- Mix all ingredients except tomatoes and olives in 3 1/2 to 6 quart slow cooker.
- Cover and cook on high heat setting for 4 to 5 hours, or until beans are tender.
- Stir in tomatoes and olives.
Health Benefits of Beans
- Protein source. Protein is a vital nutrient that plays a key role in virtually everything the body does. Beans are high in amino acids which are the building blocks of protein.
- Nutrient dense food source. Beans contain several vital nutrients, including folate. Folate can help prevent neural tube defects in a fetus during pregnancy. Dried beans contain nearly double the folate as canned beans, so cook dried when you can. Beans also are a great source for zinc, iron, magnesium and fiber.
- Antioxidant. Beans are rich in a type of antioxidant called polyphenols. Antioxidants fight the effects of free radicals, which are chemicals that affect a wide range of processes in the body, from physical aging to cancer and inflammation.
- Better heart health. People who consume beans may be less likely to die of a heart attack, stroke, or other cardiovascular health problems. Research suggests the consumption of beans is also good for reducing cholesterol. High cholesterol is a risk factor for heart disease and heart attack.
- Diabetes and glucose metabolism. Beans may help stabilize blood glucose levels or even prevent diabetes. Beans are high in fiber which helps reduce blood glucose.
- Contrlling appetite. The fiber and healthy starches in beans can help prevent food cravings. People may feel fuller after consuming beans, which may prevent over eating and assist in weight loss.
- Improving gut health. Research has shown that a variety of beans, especially black beans, enhance gut health by improving intestinal barrier function, and increasing the number of healthy bacteria. This may help prevent gut-associated diseases.