Pinto, Black & Kidney Beans Stir Fry
Are you a bean person?
Let’s talk beans.
Namely, pinto, black and kidney beans.
Lunch today was canned triple beans from Simple Truth Organics. I ran out of fresh vegetables so glad I had these stored away in the cupboard!
A note here for canned beans - I drain them out of the brine and rinse the beans in order to get rid of excess sodium or any other potential layers of preservatives on them.
To be honest I was not sure of what i was going to cook today, considering the limited ingredients but lo and behold! The result was surprisingly delicious and I cannot wait to share this with you.
Benefits of beans
Beans in general are great for delivering fibre, plant based protein and are actually slow-releasing energy foods. They contain a substance called amylose which is not as digestable, meaning they do not cause a sharp spike in blood glucose levels. Great diet addition for people with diabetes!
My suggestion for dealing with weight loss and beans? Go easy on them because they are higher in calories and may not be so great for people on low carb diets such as the ketogenic one. However, as with all things, I do value the micronutrients, antioxidants and polyphenol compounds found in legumes and fruit and so still suggest them to my clients on a moderate basis. You can choose to avoid a lot of wholesome foods because of many labels around carbohydrates and sugar but do not forget and miss out on the more important micronutrients. Vitamins and minerals like iron, potassium and magnesium play roles in every single biological process in our body that they probably have a higher effect on our physical symptoms, detoxification pathways and weight loss than we think!
Life is not all about weight loss when you reflect deeply - physical health is complex and it includes recovery, digestion, regeneration of cells, efficient detoxification of the main organs, proper circulation in your blood vessels, gut health, proper lymphatic drainage etc.
But I digress.
Pinto beans are generous in their amount of protein content! 1 cup of canned pinto beans claim to contain 19 grams of protein.
They come in a form of starchy complex carbohydrates (30g) alongside fibre at 15 grams.
As we all know, fibre is good for your bowel movements and would ease up some of that constipation feeling you get occasionally. Waiting for micronutrients? You got it - these beans pack in potassium, sodium, magnesium, iron and the essential vitamins.
Seems like kidney beans, a native to Central America and Mexico, are an all star when it comes to nutrients - iron and soluble fibre included! Soluble fibre helps to form a gel-like substance that gets rid of substances along the digestive tract and out of the body via the large intestine. They provide substantial amounts of manganese, a mineral that is essential for energy production and antioxidant activity.
Similar to pinto ones, 1 cup of kidney beans can deliver 15 grams of protein.
No surprises here. As with the other beans and part of the legume family, black beans pack a punch when it comes to carbohydrates(40g), protein (15g) and fibre (15g) on average. Let’s look at the highlighted phytochemical compounds here that are antioxidants. They help with lipid metabolism (fat breakdown) and fights against free radicals.
As I said above, beans are great for diabetic people because they tend to increase insulin sensitivity due to their low glycaemic nature. This means after eating beans, your blood sugar levels do not spike and energy from these foods get released at a slower pace. The result is long lasting energy (no food comas here) and the sensation of feeling satiated, which can aid weight loss over a period of time.
Whole beans are the best to cook with if you have enough time and desire to soak them overnight and season with incredible spices the day after. I would love to do this and it is definitely going on my food trial list!
Ready for the recipe now?
1 can of Simple Truth Organics Triple Beans Blend
1/2 of one big white onion, chopped roughly
1 yellow bell pepper, sliced into thin slices
2 garlic cloves, minced
1 small knob of ginger, minced
1 small red spicy pepper, chopped into small pieces
1/4 cup cauliflower rice
1 tbsp extra virgin olive oil
1 tbsp sesame seed oil
handful of wild garlic (or green onion), chopped into tiny pieces for topping
1 tbsp cumin powder
Pink himalayan sea salt and black pepper
2/3 cup white rice
Primal Kitchen Dreamy Italian Dressing
Handful of anchovies
Heat the two oils in a deep saucepan
Add the chopped ingredients - onion, garlic, ginger, peppers
Add in the cauliflower rice
Stir for a good 3 minutes at least
Add in the cumin powder, salt and black pepper to liking.
Have a little whiff and stir some more
Drain the canned beans and rinse them out before throwing them into the saucepan.
Keep stirring for another 5 minutes
Meanwhile, cook the rice over the stove or in a rice cooker beforehand.
Turn off the heat for both and serve the bean mixture over the white rice.
Add the wild garlic on top and line up those anchovies for a delicious crunch!
Enjoy on its own or add the Primal Kitchen Dressing or whatever sauce you love.
Tell me if this smells wonderful in your kitchen? It was a great post workout for me after barre this morning and I could not be happier because I did not have to spend money to eat out! Cooking has become a form of money saving and it involves great flavour and nutrition.
If you do want to make this in bulk for a meal plan, feel free to upgrade all the servings and also replace any beans to other sorts if you wish to! If you are really lazy and are not afraid to admit it, you might want to check out how to access this customised meal plan instead.
Till the next recipe, happy cooking!