07-11.2024 WCHI HPI - Beans as Protein

7.11.24  WCHI HPI Pantry Article written by Jenn Dietz      Beans as Protein
I grew up in a home that followed a diet that might be classified as “meat and potatoes”. Our meals were simple and met our needs, but I don’t think we strayed far from the basics of a meat, a starch and a vegetable on our plates. In my adult life I have tried to include more variety for my family including ingredients that would have been considered unusual when I was growing up, such as quinoa, lentils, and beans…even if it requires hiding them in a soup or stew by mashing them into the broth.
MyPlate.gov offers more information about foods in the protein group. Eating a variety of proteins gives the body more of the nutrients it needs. Protein is a building block for bones and muscles. Many people do not know that beans are a great source of protein and fiber. They are less expensive than meats and are great for a vegetarian or vegan diet.
Beans, peas, and lentils; and nuts, seeds, and soy products are part of the MyPlate Protein Foods Group. A cup of beans is the protein equivalent of 4oz of lean meat. Beans, peas, and lentils belong to a group of vegetables called “pulses.” This group includes all beans, peas, and lentils cooked from dry, canned, or frozen, such as: kidney beans, pinto beans, black beans, pink beans, black-eyed peas, garbanzo beans (chickpeas), split peas, pigeon peas, mung beans, soy beans, and lentils. Beans, peas, and lentils are also part of the MyPlate Vegetable Group. I love that they naturally cover both categories.
On our WCHI pantry protein shelves, there is a selection of canned meats, such as and chicken, salmon, tuna, and beef, and there is also a second protein shelf of canned and dry beans. We usually offer black beans, kidney, cannellini, pinto, and garbanzo (chickpeas). They are very versatile in menu planning when you start to get a little creative with this ingredient, since they can be eaten in cold salads or in hot dishes, mashed into dips such as hummus, or even eaten right out of the can.
At the pantry, we try to offer a tasting sample each month using an ingredient found in the pantry that is also within our Healthy Pantry Initiative guidelines of low salt / low sugar, as well as to provide a new recipe idea.  In June, we shared an easy bean salad recipe from www.MyPlate.gov that is simple to put together and is great to make in the summer heat.  I hope you enjoy it, too.
*Note - I prefer to double the recipe and use full cans of beans, then there’s no need to drain; It can be served as its own side dish or is great to add to a green garden salad.  I also added a can of corn for color and fiber.
Marinated Three-Bean Salad  Serving Size: 1 1/3 cup (230g) - makes 4 servings
Ingredients:
-1/2 can cannellini (white) beans, low-sodium (8 ounce)
-1/2 can cut green beans, low-sodium (8 ounce)
1/2 can red kidney beans, low-sodium (8 ounce)
1 onion (medium, chopped)      
1/2 cup celery (chopped)
8 ounces Italian salad dressing
Directions:  Wash hands with soap and water. Drain the canned beans, Peel and chop the onion & celery. In a large bowl, combine the cannellini beans, green beans, kidney beans, onion, and celery. Pour the Italian dressing over the vegetables and toss lightly.  Cover the bowl and marinate in the refrigerator for at least one hour. The salad can be left in the refrigerator overnight. *Drain before serving  (optional)