Have you noticed that everyone is talking about beans lately? This humble staple is having a moment, celebrated by chefs, nutritionists, and home cooks alike. But beans are far from being just another healthy-eating trend. We human beings have been enjoying beans for thousands of years, and they’re a key ingredient in so many cuisines across Europe.
Affordable, nutritious, and environmentally friendly, beans are a simple way to eat better without breaking the bank. Not only are they hearty and satisfying, but they’re also extremely versatile and ideal for comforting soups, stews, and curries.
In this article, we’ll take a closer look at why beans deserve their superstar status and share some ideas to bring more of them into your winter meals.
What makes beans so healthy?
Beans, along with lentils, peas, and chickpeas, belong to a special group of foods called pulses. Packed with goodness, they’re an excellent choice to keep your body healthy and strong. Here are just a few reasons why beans are a great addition to your diet.
Protein and fibre
Beans are a great source of lean, plant-based protein. Just one serving (approximately three heaped tablespoons) can give you about 8 grams of protein.1 Most people need about 0.75 grams of protein for every kilogram they weigh. That means someone who weighs 60 kilograms needs about 45 grams of protein a day, and someone who weighs 75 kilograms needs about 55 grams a day. So that small serving of beans actually provides a good chunk of your daily protein needs.2 Plus, unlike meat, beans are low in fat and contain no cholesterol.
Find out how much protein your body needs and the best ways to get this essential nutrient here.
Pulses are among the highest-fibre foods you can eat. Fibre helps lower the risk of chronic issues like heart disease and type 2 diabetes.2 The combination of protein and fibre in beans means they are digested slowly, which helps you feel fuller for longer (this feeling is called “satiety”). This is why eating beans can help you maintain a healthy weight.3
Are beans a complete protein?
A complete protein contains all nine building blocks (or essential amino acids) that our body needs to grow healthy and strong. Meat and some plant foods, such as tofu and quinoa, contain all nine essential amino acids and are considered complete proteins. Most beans, such as kidney beans and black beans, are very nutritious but not a complete protein on their own.6
The good news is that you can make them complete by pairing them with grains, seeds, nuts, or dairy. Classic meal examples include red beans and rice, or black bean tacos with cheese and whole-wheat tortillas. These combinations provide all the essential amino acids your body needs.
Good for your gut
Beans contain special fibres that are fantastic for your body. They’re called oligosaccharides and resistant starch. These beneficial fibres feed the good bacteria living in your gut. A happy, healthy gut supports your overall physical and mental health.4
Energy
Beans contain complex carbohydrates and slow-digesting starch, which helps keep your blood sugar levels balanced and helps avoid energy spikes and crashes.1
Vitamins, minerals, and antioxidants
Beans are packed with essential nutrients like folate (a B vitamin important for cell growth), iron, potassium (which helps keep blood pressure healthy), and antioxidants (polyphenols) that protect your body’s cells from damage.5
- 1 serving of dried beans has as much potassium as a banana
- 1 serving of kidney beans contains 9 times as much folate as the same serving of wheat
- 1 serving of black beans contains more iron than a 3-ounce flank steak
A sustainable food
Beans are not just good for you, but they’re also good for the planet. This is one of the reasons they’ve been getting so much attention in conversations about sustainability. Here’s what makes them so environmentally friendly.
Protects the soil
Beans are efficient at using resources. One of the most amazing things about them is that they help keep soil healthy. Unlike many other plants, beans actually add nutrients and improve the soil for other crops.17 Planted beans take nitrogen gas from the air and turn it into a form that plants can use, reducing the need for farmers to use synthetic fertilisers.
Easier to farm
Compared to producing protein from animal sources like beef, producing protein from beans requires much less land, water, fuel, and fertiliser.8 Swapping out meat for beans in your meals is an easy and effective way to significantly reduce your environmental footprint.
Cooking with beans this winter
Winter is the perfect time to enjoy these healthy pulses, which add flavour and heartiness to dishes like stews, soups, and curries. With over 400 varieties grown around the world, there’s no shortage of beans to choose from.9
You can start small and slowly add more beans to your meals. Try making a bolognese with a little less meat, then stir in a small can of lentils near the end of cooking. Once you get used to the taste, you can even swap meat for beans or other pulses in many of your favourite dishes.
But beans aren’t just a substitute; they’re already a star in many traditional European recipes. Here are some classic dishes where beans take centre stage:10
| Baked Beans (U.K.) | A comfort food classic in the UK, often served with toast. Baked beans are made with haricot or cannellini beans and cooked in a tomato sauce. They’re very versatile and can be eaten for breakfast, lunch, or a light supper. |
| Ribollita (Italy) | This hearty vegetable soup often features white beans, like butter beans or cannellini beans, onions, carrots, and stale bread. Traditionally, it was a peasant food, and it’s great for using up leftovers in your fridge. |
| Cassoulet (France) | A rich, slow-cooked casserole traditionally made with white beans and various types of meat. It’s warming and nourishing on cold winter days. |
| Gigantes Plaki (Greece) | Giant white beans baked in the oven with tomatoes, onions, and olive oil. This is an easy meal to make and requires only a few ingredients. |
Practical tips for cooking and storing beans
Whether you choose dried or canned beans, here are a few simple things to remember to make them delicious and easy to digest.
Dried beans
Dried beans are cheaper and more economical than canned versions, but they do require a little extra work. Here are some quick tips for cooking with dried beans.
- Before cooking, spread dry beans on a towel to check for small stones, dirt, or discoloured beans, and rinse them well.11
- Dried beans must be soaked (except lentils and dry peas) overnight (8–12 hours). This helps them cook faster and makes them easier for your body to digest.1112 Discard the soaking water and rinse the beans again before cooking, as the water pulls out some of the compounds that cause gas.12
- Do not add salt or acidic ingredients (like tomatoes or vinegar) to the water until the beans are already tender, as this can slow down the cooking process.11
- Using a pressure cooker can save time when cooking beans, meaning you can have beans cooked and ready in about 30 minutes.13
- Add flavour with onion, garlic, thyme, or rosemary. You can also try herbs and spices like cumin, coriander, or fennel to help make them more digestible.1
Canned beans
Canned beans are pre-cooked and extremely convenient, but they often contain added salt. Always choose low-sodium options or make sure to drain and rinse canned beans, which can reduce the sodium content by up to 40%.5
Batch cooking and storage
- Cooking dried beans can be a lot of work, so it often makes sense to cook a large batch at one time. Then you can store some and have them ready for use at a later date. Beans store well in the fridge and freezer.
- Storage tips: Cooked beans keep well in a covered, non-metal container in the refrigerator for 3 to 4 days.11 For longer storage, freeze cooked beans in airtight, non-metal containers for up to 6 months.11 Store beans in smaller portions, so that you can easily thaw the exact amount you need for a specific recipe.
An essential pulse
As food prices rise, beans remain one of the most dependable and budget-friendly ways to eat well. This winter, adding beans to rich stews, comforting soups, or flavourful curries is an easy way to nourish yourself while eating more sustainably.
Beans don’t just benefit your body. They’re also good for the soil, widely available, and packed with protein, fibre, and flavour. Think of them as more than just a side dish or a last-minute dinner option. When paired with whole grains, beans can be just as nutritious as many traditional meat-based meals.
So next time you’re at the supermarket, toss a few extra tins or bags of beans into your basket. They’re good for your health, cost less than most other proteins, and are better for the planet.
