Beans have always been the undervalued protein that could work best when used as a substitute for meat. They stay in your digestive system longer and add to the feeling of fullness and a satisfied feeling, aiding weight management. Let's take a look at what beans bring to the table as good carb foods.

Fiber
They are a ‘heart healthy’ addition to any diet as they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. Depending on the type of legumes, the fiber content varies between 5 and 8.6 grams per 100 g serving.

Scientists recommend that adults consume 3 cups of beans per week to promote health and reduce the risk of chronic diseases, like cancer. That owes to their abundance of fiber and antioxidants.

Protein alternative

According to the Dietary Guidelines for Americans, we should be eating more plant proteins. About 1/2 cup of beans provides 7 grams of protein, the same amount as in 1 ounce of chicken, meat or fish.

Beans contain a beautiful blend of complex carbohydrates and protein along with a low glycemic index.

Best uses

They can be incorporated into a main dish, side dish (rice and beans), starter or snack. It's easy to be creative when you have kidney beans, pinto beans, black beans, black-eyed peas, chickpeas, in your kitchen. Take advantage of their various shapes, sizes and colors when planning meals.

Kidney bean cutlet sandwiches

Ingredients

• 1 cup boiled and mashed red kidney beans/rajma
• 3 cloves garlic, minced
• 3 tbsp onion, minced
• 1 tsp mixed Italian seasoning
• 1 tsp red chilli powder
• 1 tbs gram flour
• 1/4 cup bread crumbs
• salt & pepper to taste
• 1/2 cup paneer
• 2 multi-grain slices of bread
• chutney or butter for spreading on the slices

Method

Mix all ingredients, except for the bread and chutney/butter. Make into separate cutlets. Grill for 4 minutes on each side. Slap onto the bread and your sandwich is ready. These will also serve as quick protein snacks during the day. Add a couple of lettuce leaves, and some onion slice to the sanwich, and you'll be happy you took the trouble.

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