By beans, we naturally mean legumes- that class of vegetables that include lentils, peas and beans of all types.
Cannellini, Italian, chick peas (garbanzo), black, white, navy, northern, lima, fava, Adzuki and butter top the list of powerhouse beans.
Legumes are typically low in fat, containing no cholesterol, and are high in folate, potassium, iron and magnesium. A good source of protein, legumes can be a healthy alternative to meat.
Due to their blend of fiber, protein and nutrients, legumes aid in blood sugar regulation more than almost any other food group, a key quality for diabetics and those concerned with maintaining stable insulin response.
They are a fine companion to the often neglected family of cooking greens. The kale craze has encouraged more respect and experimentation with dark, leafy greens in recent days. Paired with beans, the magic unfolds.
Several varieties of greens hail from the cruciferous family of vegetables, known for their liver detoxification and anti-cancer properties.
These include kale, collards, mustard greens, and bok choy.
Other familiar greens come from the chenopod family, such as spinach and chards. These are more delicate than the cruciferous greens, and don't require as much cooking.
Greens and beans have been a cornerstone of the popular Mediterranean diet. This classic combination can be made a thousand ways depending on what's in the pantry and fridge.
Break out leeks, carrots, celery, peppers and onions if the mood strikes and they are in the market. Winter greens are often the most local and abundant vegetable available to us, along with root veggies.
Start with chickpeas and cabbage, white beans and Tuscan kale, or lentils and broccoli rabe. Work up to other more exotic dishes by adding ginger, garlic, lemongrass and other herbs and spices.
Comforting, nutritious and satisfying, a bowl full of beans and greens soothes the winter beast. Add a grate of cheese, glass of wine and slice of crusty bread, dinner is made!
General Produce Co. LP published this content on 10 January 2017 and is solely responsible for the information contained herein.
Distributed by Public, unedited and unaltered, on 27 January 2017 02:04:18 UTC.
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