Super Foods: Beans

By: Reader's Digest  |  Photo by: allrecipes
Super Foods: Beans
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Superfoods such as rajmah (kidney beans) and kabuli chane can help slash your risk of heart disease. Discover the nutritional benefits of beans and quick and easy serving suggestions.
Healthy Chole, Rajmah and Chane
Beans are yummy, cheap, easy to cook and loaded with nutrition.

Nutrition

Super nutrients: Soluble fiber, folate, potassium, magnesium.
Serving size: 1/2 cup; 112 calories.
Benefits: Eating beans four times a week--baked, in a dip, rajmah or a salad sprinkled with kabuli chole- could cut your risk of coronary heart disease by 20 to 30 percent. Rajmah are rich in LDL-lowering soluble fiber (2 grams in a 1/2-cup serving) and homocysteine-controlling folate, as well as blood pressure-easing potassium and magnesium.

Bonus: Thanks to healthy doses of fiber and protein, beans give you steady energy, not a sudden rise (and fall) of blood sugar that ups your risk of metabolic syndrome and weight gain.

Good ideas

• If you use canned rajmah, rinse them before cooking to remove sodium. Boil and add them to salads and soups
• For a quick Mexican tamale pie, serve warm rajmah over a piece of cornbread and top with grated cheese
• Make a better two-bean salad: Combine plain boiled rajmah and kabuli chole, then mix in chopped tomatoes and green onions. Dress with olive oil, lemon juice, and black pepper
• In a food processor or blender, combine cooked boiled rajmah with salt, garlic, cumin, lemon juice and mirchi for a delicious spread that can be used as a dip for veggie sticks or a sandwich filling.
Provided by:
Readers Digest

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