1. All About
Beans!
Looking for a way to shake up your dinner routine? Try adding beans to the menu!
On average, one 1/2 cup serving of beans
contains 116 calories, 8 grams of protein,
and less than 1 gram of fat!
The Magical ‘Fruit’
Beans are actually a part of the legume family, and
fall into the ‘meats and alternatives’ group in the
Canada’s Food Guide for Healthy Eating. Beans
contain soluble fibre, which helps regulate your di-
gestive system and makes you feel full and satisfied
after a meal. Beans are low-fat and contain complex
carbohydrates, which are a great source of energy.
Beans have plenty of vitamins and minerals, such as
Vitamin B, calcium, phosphorus, potassium, zinc
and iron. Finally, beans are a fantastic low-cost
vegetarian source of protein!
Feel Better With Beans!
 Heart Health: Beans are low in fat and have
no saturated fats, cholesterol or trans-fats!
Research has shown that a diet high in beans
may reduce the risk of heart disease.
 Cancer Reducing: red beans contain antioxi-
dants which have been shown to reduce the
risk of certain cancers.
 Blood Sugar: beans have complex carbohy-
drates which the body slowly digests. This
means that they keep control over your blood
sugar levels and reduce spikes.
 Controlling Weight: The fibre and protein
in beans can help you to feel full for a longer
period of time after a meal. Eating beans com-
bined with exercise can build lean muscle!
 Healthy Babies and Moms: Folate is one of
the vitamins in beans, and it is very important
for development of infants in the womb.
Pregnant women can get the daily required
400 mg of folate by adding beans to their diet.
 Food Intolerances and Allergies: for people
who have wheat allergies or sensitivities,
beans provide nutrients that they may not be
able to get from grain foods.

2. Tips for Adding Beans to Your Diet
When adding beans to your diet, make sure to
start with small amounts and drink lots of water
because of the high fibre. Here are a few ideas:
 Add beans to chili, make burgers with beans,
or add them to rice dishes or casseroles.
 Add beans to salads to increase the fibre and
protein.
 Make a dip or spread from beans and enjoy
with whole grain crackers.
 Replace all or part of the fat in recipes with
pureed beans. Try the bean brownie recipe
shown here!
Black Bean Brownies
1 can (15 oz.) of black beans, drained and rinsed
3 eggs
3 tbsp. vegetable oil
1/4 cup dark cocoa powder
1 pinch of salt
1 tsp vanilla extract
3/4 cup sugar
1 tsp instant coffee (optional)
1/2 cup semi-sweet chocolate chips
Preheat oven to 350ºF. Lightly grease an 8x8 inch bak-
ing pan with margarine. Combine all ingredients except
the chocolate chips in a blender or food processor. Or,
mash the beans well with a potato masher and add the
remaining ingredients. Stir well. Pour mixture into the
baking dish and sprinkle with chocolate chips. Bake in
preheated oven for 30 minutes, or until the top is dry and
cooked through.
But What About GAS?
Gas can form from the digestion of beans and
legumes. To reduce gas and bloating, try:
 Rinsing canned beans well before use.
 Add beans and other fibre-filled foods slow-
ly to your diet. You will become less gassy
as your body adjusts to the extra fibre.
 Drink lots of water and chew your beans
well to aid in digestion.
 Try using a gas-reducing tablet available in
most grocery stores and drug stores.
Bean Quesadillas
1 can (15 oz.) of kidney or black beans, drained and rinsed
1/3 cup chopped tomato
3 tbsp. chopped cilantro
4 12-inch whole wheat tortillas
4 oz. shredded cheddar cheese
2 cups spinach, chopped
1 tbsp. vegetable oil
Mash beans lightly in a bowl with a potato masher. Add
tomato and cilantro. Spread mixture on one half of the
tortillas, and top with cheese and spinach. Fold the other
half of the tortilla over. Heat the oil in a large pan over
medium heat. Carefully cook the quesadillas until
browned on the bottom, 2-3 minutes per side. Cut each
quesadilla into a few wedges and serve with salsa.
Adapted from “Now Serving: Beans!” NDSU Extension Service handout by HFHT registered dietitians. July 2014