Beans, beans, they’re good for the heart…

the more you eat, the more you lose!

2020 changed our world in ways we could never imagine. As we enter a new year, you may be thinking about what you want to leave behind for good.

I’ve previously written about the many incredible benefits of a plant-based diet.  For those looking to shed a few pounds, here’s one particular benefit of such a regimen you should be aware of.

According to The Physicians Committee for Responsible Medicine, plant-based diets can help you lose weight and keep it off because they are packed with fiber, which helps fill you up without adding extra calories. Eating 40 grams of fiber a day will keep you full and energized.

Beans are a fiber powerhouse.

According to a meta-analysis published online in the American Journal of Clinical Nutrition, beans, lentils, chickpeas, and other legumes help with weight management. Researchers reviewed 21 studies including 940 overweight or obese participants that assessed the impact of eating legumes on body weight, body fat, and waist circumference. They found that persons having one serving of beans a day lost about half a pound after six weeks, compared with those who did not consume a daily serving of legumes. Legumes are not only high in fiber and protein, they also increase satiety with fewer calories.

With that in mind, here are some of my favorite legume-based recipes:

Vegan Caviar

  • 1/2 cup black beluga lentils
  • 2 cups water
  • 2 teaspoons kosher salt
  • 2 tablespoons minced capers, packed in brine
  • 2 tablespoons brine from the caper jar

Vegan “Sour Cream”

  • 4 tablespoons vegan mayonnaise
  • 1 tablespoon white miso

Make the beluga lentil caviar: Rinse the lentils and put them in a small pot with the water. Bring to a gentle simmer, cover, and cook for about 20 minutes, or until the lentils are soft.

  1. Drain the cooked lentils and place them in a medium bowl. Add the salt, capers, and caper brine. Mix well and refrigerate for a minimum of 2 hours, and a maximum of 2 days.
  2. Make the vegan sauce: Mix the vegan mayonnaise with the white miso in a small bowl and refrigerate until needed.

Chickpea Burgers

Ingredients

Makes 6 Servings

  • sesame seeds (2 tbsp.)
  • potato flour (1/4 cup)
  • salt (1/2 tsp.)
  • cayenne pepper, to taste (1/8 tsp.)
  • ground coriander or cardamom (1/2 tsp.)
  • ground cumin (1 tsp.)
  • curry powder (1 1/2 tsp.)
  • soy sauce (1 tbsp.)
  • cooked bulgur or brown rice (1/2 cup)
  • chickpeas, drained and rinsed (1 can or 1 1/2 cups cooked chickpeas)
  • garlic, minced or pressed (1 clove)
  • celery, finely chopped (1 stalk or 1/2 cup)
  • small carrot, finely chopped (1 or 1/2 cup)
  • small onion, finely chopped (1 or 1/2 cup)

Directions

  1. Toast sesame seeds in a dry skillet until they begin to pop and become fragrant.
  2. Grind in a food processor or blender then transfer to a mixing bowl. Add onion, carrot, celery, and garlic.
  3. Chop chickpeas in a food processor, using an on/off pulsing action, or by hand using a potato masher. Leave some chunks.
  4. Add to vegetable mixture, along with bulgur or brown rice, soy sauce, curry powder, cumin, coriander, cayenne, and salt. Mix thoroughly.
  5. Stir in enough potato flour to form a stiff dough. Knead for 30 seconds, then form into 6 patties.
  6. Lightly spray a nonstick skillet with vegetable oil spray. Cook patties over medium heat for about 2 minutes until the first side is lightly browned, and then flip and cook the second side for another 2 minutes until it is lightly browned.

Enjoy these burgers hot from the skillet. Stored in a covered container in the refrigerator, leftover Chickpea Burgers will keep for up to 3 days.

Contributing Writer: Betsy Bruns

Betsy Bruns is a plant-based health coach, “Food for Life” instructor with the Physicians Committee for Responsible Medicine (PCRM) and EFT (Emotional Freedom Technique) tapping practitioner. When she isn’t making healing food taste like comfort food or helping clients tap away stress & cravings with EFT, she’s cuddling her one-eared French bulldog, Van Gogh. Visit www.Vegsetter.com