POWER FOOD
CRANBERRY BEAN Also called Roman, borlotti and shell beans, the cranberry bean’s name is derived from its reddish pod, but it turns brown once cooked. Used often in soups, salads or even as a snack, one cup of the boiled variety contains 241 calories, 16 grams of protein, 17 grams of fiber and less than one gram of fat—plus they’re cholesterol-free. PINTO BEAN This popular bean goes well with just about any dish, from burritos to chili. They are an excellent source of nutrients, as one cup is packed with 15 grams of protein and 15 grams of fiber. At 250 calories and just 1 gram of fat, pintos are a low-fat addition to your diet. They also contain phytonutrients, which may help prevent cancer. BLACK BEAN Black beans (also known as turtle beans) are beneficial for digestive health, and consumption is believed to reduce risks of colon cancer. One cup of cooked black beans has 227 calories and offers 15 grams of protein and 15 grams of fiber. They’re also a good source of your daily value of folate, manganese, iron, magnesium and thiamin.
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MAKE THIS AFFORDABLE AND VERSATILE SUPERFOOD A STAPLE IN YOUR PANTRY. The humble bean may not seem very exciting at first glance, but there’s good reason to make it a recurring star in your kitchen. They come in a variety of textures and flavors that go well with almost any dish, and they’re also a nutritional workhorse. You can buy dry beans and cook them yourself or buy them canned for similar nutritional value. Here we feature five varieties.
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LIMA BEAN One cup of lima beans (also known as butter beans) contains 13 grams of fiber, 14 grams of protein and 216 calories, plus a large percentage of your recommended daily value of manganese, folate, potassium and iron. Uncooked lima beans contain a compound that releases cyanide, so don’t eat them raw! —Kelly Dougher
Photo by Yvonne Marki
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GARBANZO BEAN More commonly known as chickpeas, garbanzos are mildtasting, versatile (hummus, anyone?) and nutritious. They contain 12 grams of fiber, 14 grams of protein and 269 calories per cup. Most are familiar with the cream-colored kabuli variety, but the darkercolored desi is even richer in some nutrients.
6/23/17 8:44 AM