Wednesday, May 11, 2011

Red Beans with Brown Rice and Jerk Seasoning and some information on Beans

Beans have so many great nutritional benefits. I go in spurts incorporating them into my diet. I have a goal to use them more. The kefir that I drink everyday, helps them to digest better. They are a great food that can be used many ways.

One thing I have found that works well for me. The more protein I eat combined with whole grains, fruits and vegetables, I crave less junk food and sweets. I heard once that if you crave sweets right after dinner you didn't get enough protein in your meal.

I liked this chart I got from The link for the chart is underneath it.

A good thing is to make them as the main dish instead of the side. If you put rice with it you have a complete meal. :)

Bean Variety









Fava Beans (Broadbeans)

187 cal

12.92 g

0.68 g

33.40 g

9.2 g

61 mg

2.55 mg

456 mg

Lima Beans, canned

176 cal

10.10 g

0.72 g

33.06 g

13 g

70 mg

4.00 mg

706 mg

Mung Beans, canned

15 cal

1.75 g

0.07 g

2.67 g

0.16 g

18 mg

0.54 mg

34 mg

Navy Beans

258 cal

15.8 g

0.10 g

15.8 g

10 g

128 mg

4.5 mg

670 mg

Pinto Beans

235 cal

15.8 g

0.10 g

44 g

7 g

81 mg

4.5 mg

495 mg

Shellie Beans

74 cal

4.31 g

0.47 g

15.17 g

8.3 g

71 mg

2.43 mg

267 mg

Green Beans, Snap

36 cal

2 g

0.24 g

8.40 g

3.6 g

58 mg

2.16 mg

220 mg

Lima Beans

209 cal

11.58 g

0.54 g

40.19 g

9.0 g

54 mg

4.17 mg

969 mg

Adzuki Beans

294 cal

17.30 g

0.23 g

56.97 g

16.8 g

64 mg

4.60 mg

1,224 mg

Black Beans

227 cal

15.24 g

0.93 g

40.78 g

15.0 g

46 mg

3.61 mg

611 mg

Cranberry Beans

241 cal

16.53 g

0.81 g

43.29 g

17.7 g

88 mg

3.70 mg

685 mg

Great Northern Beans

209 cal

14.74 g

0.80 g

37.33 g

12.4 g

120 mg

3.77 mg

692 mg

Kidney Beans - all varieties

225 cal

15.35 g

0.89 g

40.36 g

11.3 g

50 mg

5.20 mg

713 mg

Pink Beans

252 cal

15.31 g

0.83 g

47.17 g

9.0 g

88 mg

3.89 mg

859 mg

Chick Peas (Garbanzo Beans)

269 cal

14.53 g

4.25 g

44.97 g

12.5 g

80 mg

4.74 mg

477 mg

Red beans are not listed on this chart they have: In 1 cup cooked 100 calories, carbs. 44, fiber 16 g, protein 14 g, sugar 1 g

Some benefits to beans:
1. They are cheap.
2. Great way to get fiber in your diet.
3. Loaded with vitamins, minerals and lots of complex carbohydrates.
4. One cup of cooked beans (most beans) 1/2 the US daily allowance of folic acid, and B vitamin.
5. You can also get magnesium, copper, potassium and zinc.

Ways to help them digest better: We have a missing enzyme alpha-galactosidase that helps break down raffinose sugars that cause gas. Here are some ways that might help.

1. Drinking kefir every day helps things digest easier.
2. Eating more beans may help. Start with them slowly. We need to eat them often for our system to get use to them.
3. Don't eat beans with cabbage, brussel sprouts, broccoli. They are harder to digest foods.
4. Some people think lentils, black-eyed peas, limas, chickpeas and white beans digest easier.
5. Don't cook beans in the water they soaked in. It is has lots of the sugars in it.
6. Cook beans thourghly. It makes them easier to digest.
7. Mix 1/8 tsp or so baking soda in the the soaking water. It can help get out more of the raffinose sugars.
8. When using canned beans drain and rinse them. That can help get rid of the raffinose sugar as well as 1/2 of the unwated sodium.
9. Beano may help it is alphagalactosidase. The enzyme that digest the raffinose sugar.

Here is the recipe I tried!


3-4 cups cooked brown rice
1 can red beans drained and rinsed
3 T dried minced onions
3 tsp thyme
3 tsp allspice
2 tsp pepper
1 tsp cinnamon
1/4 to 1/2 tsp cayenne pepper
1 tsp salt
1/4 to 1/2 C water


1. In a small bowl mix all the spices together.

2. Drain and rinse beans.

3. In a sauce pan on the stove mix, rice, beans, spices and water. Stir till all combined. Then Put on a lid and hit on med-low till completly heated. Don't over stir it will make the rice mushy.

Serve in bowls or plates. Serve with cut up tomatoes, avocados, and chips. (I didn't have any avocados last night.) Here is another bean recipe we liked.

No comments:

Post a Comment