Beans and Lentils 

Benefits:  Budget Friendly – Dried beans are very inexpensive and so are canned beans.  You can buy dried beans in bulk at farmer’s markets, grocery stores, online and discount stores such as Costco. My husband brought home a 50 lb bag of pinto beans – “Oh my goodness, we will never run out of pinto beans.” was my response to him.  I keep them in a plastic storage container with a lid and just scoop out what I need.

They have a high protein content – plant based protein which makes a great source of protein for vegans, etc.  They are rich in fiber and heart healthy.  Many varieties can help lower cholesterol, regulate blood pressure and help reduce the risk of heart disease.  They can also help control blood sugar due to the complex carbohydrates which helps stabilize blood sugar levels.  They are packed with essential nutrients: vitamins and minerals like iron, folate, magnesium and potassium.  Beans and Lentils contain various antioxidants which help to reduce inflammation and reduce the risk of chronic diseases.

Types of Dried Beans:

Black beans, Pinto beans, kidney beans, Navy beans, great northern beans, Cannellini beans, chickpeas, Lima beans, Adzuki beans, Black-Eyed peas (my favorite), Mung beans, fava beans, soybeans, cranberry beans – Borlotti Beans), Flageolet Beans

Types of Lentils: 

Brown lentils, Green lentils, Red lentils, Yellow lentils, Black lentils, Pardina lentils, Yellow split pea, green split pea.

Black-Eyed Pea Salad with Avocado and Corn

Want a refreshing salad that is full of flavor and texture?  This one is perfect as a side dish or a meal.

Ingredients: 

1 can black-eyed peas, rinsed and drained.

1 cup fresh or frozen corn (if using frozen, thaw it first)

1 avocado, sliced

1 red bell pepper

1/4 red onion, finely chopped

1/4 cups fresh cilantro, chopped

Juice of 1 lime

2 tablespoons olive oil

1 teaspoon ground cumin

Salt and pepper  to taste

Optional:  1 jalapeno, seeded and finely chopped

Instructions: 

1. In a large bowl, combine the black-eyed peas, corn, diced avocado, red bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together the lime juice, olive oil, cumin, salt, and pepper.  If you’re using jalapeno, add it to the dressing.
3. Pour the dressing over the black-eyed peas mixture, tossing gently to combine everything well.
4. Taste and adjust seasoning if needed.
5. Serve immediately, or refrigerate for an hour to allow the flavors to meld.  This salad is best enjoyed fresh, as the avocado may start to brown if stored for too long.