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Beans are considered a plant-based protein

Common dry beans, are widely available, economical, versatile, and highly nutritious. All bean varieties, are rich in fiber , contain almost no sodium or fat, and are an excellent source of protein. Protein is a vital nutrient that plays a key role in maintaining and repairing the body.

Dry beans is a healthier alternative to canned versions for mainly two reasons:

First, they are lower in sodium, for example: 1/2 a cup of cooked chickpeas (dry) contain about 12 mg of sodium and the same serving from a can is around 470 mg. Secondly, they do keep their texture (even after 8-10 hours of slow cooking) making them more palatable.

How to cook dry beans: simply soak dry beans of your choice (overnight preferably), discard water. Then, place the beans in a large saucepan and put enough water to cover. Gentle boil for 40-60 minutes (the duration will vary depending on the types of beans being used).

Add beans to soups, salads or try our "Wholesome Vegetarian Chili":


  • 1 can diced tomatoes (no salt added)

  • 1 small can of tomato paste (5.5 oz)

  • 1/2 cup each: beans of your choice (we used red kidney beans, black beans - pre-cook if using dry beans (see cooking instructions above)

  • 1 each: green & red peppers

  • 2 fresh jalapenos (include seeds if you prefer more spicy)

  • 1 handful fresh cilantro leaves

  • 1 small onion

  • 4-5 garlic cloves minced

  • Juice from 1 fresh lime

  • 1/2 cup dry red wine

  • 1 tsp each: cumin powder, instant coffee, cacao, kosher salt

Optional: if you prefer with meat, you can add 1 lb cooked lean ground beef.


  1. Chop all vegetables and place all ingredients in a slow cooker (we used a 6-quarts).

  2. Cook at low setting for 8 hours, then cook uncovered at high setting for about one hour, stirring occasionally until desired consistency.

Topping ideas:

  • Chopped avocado

  • Diced red onion

  • Shredded cheese

  • Chopped fresh cilantro

  • Sour cream

This information is not intended to provide any medical advice.



  • MediLexicon International. (n.d.). 9 health benefits of beans. Medical News Today,


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