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10 Delicious Bean Recipes to Help You Lose Weight

10 Delicious Bean Recipes to Help You Lose Weight

Beans receive mixed reviews in the weight loss community. On one hand, they’re a natural food, which experts normally recommend over processed foods to people who want to lose weight. On the other hand, beans contain carbohydrates, and many diets encourage people to limit their carb intake.

So, what’s the verdict? Do beans belong on our plates?

A 2013 study conducted by researchers at Loma Linda University found that “a high-fibre bean-rich diet was as effective as a low-carbohydrate diet for weight loss.” Another study revealed that “bean eaters weighed, on average, 7 pounds less and had slimmer waists than their bean-avoiding counterparts.”

This is good news if you love beans. It’s also good news if you want to eat healthy because research has suggested beans can help:

But maybe you’re not sure where to start when it comes to eating more beans―or maybe you just don’t like beans. That’s not your fault. Most people think the only way to eat beans is to pile them on a plate and starting spooning them up. But that’s just the tip of the iceberg. Beans are actually a very versatile food. Used correctly, you can add them to a dish and get all their health benefits―without overpowering the other flavors in the meal.

Here are 10 recipes to help you get started with eating more beans.

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1. Quinoa and Black Beans

Since this recipe requires only 15 minutes of prep time, you can move on to other tasks while this tasty meal simmers.

Black bean and quinoa bowl

    2. Corn and White Bean Chowder

    Make a big bowl of this delicious chowder for dinner and save the leftovers for an easy microwavable lunch.

    Corn Chowder

      3. Southwest Salad

      This enormous salad shows just how easy it is to add beans to a meal. And since beans naturally contain lots of fiber, you’ll be making the meal more filling too.

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      Southwest Salad

        4. Smashed Chickpea & Avocado Salad Sandwich

        This versatile chickpea and avocado salad can be used in a sandwich or a wrap. It’s a no-cook recipe, which means faster prep time and fewer dirty dishes. By the way, chickpeas are also called garbanzo beans, and yes, they are a legume.

        avocado chickpea burrito

          5. Snickerdoodle Blondies

          Bet you didn’t see this one coming. Beans are a surprisingly versatile food. Blend them up, and you can increase the fiber and nutrients in these blondies without spoiling the sweet taste. To be clear, these blondies are still a dessert — translation: you shouldn’t eat ten of them if you want to lose weight. But they are a sweet way to get more of healthy the goodness of beans into your life.

          snickerdoodle blondies

            6. Chicken and White Bean Chili

            This meal combines the heartiness of chili with the fiber of beans to help you feel full longer.

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            Chicken Soup

              7. Asian Slaw with Ginger-Peanut Dressing

              Need more easy-to-make lunches you can take to work? Stuff this salad into a plastic container and grab a piece of fruit. This recipe contains lima beans, a healthy legume many people forget about. Even if you didn’t like them when you were younger, you should give them a try in this salad.

              lunch salad

                8. Black Bean and Quinoa Enchilada Bake

                If you’re like me, this recipe had you at “enchilada.” Plus, black beans (and pinto beans) go great with Mexican food. Now you have a reason to crack open your favorite jar of salsa.

                enchilada casserole

                  9. Easy Tuscan Bean Soup

                  You can easily add beans to lots of soup recipes. It’s a smart choice because the beans will make the soup more filling.

                  Tuscan Bean Soup

                    10. Breakfast Smoothie

                    Beans are a great natural source of protein. Add some blended beans to a smoothie, and you can be sipping on a healthy breakfast in no time.

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                    A white creamy breakfast smoothie

                      Now you have 10 tasty bean recipes to help you lose weight and start enjoying the many other health benefits beans provide. If you don’t know how to cook dry beans, or you would like to know how to cook dry beans for less gas, this free guide will help.

                      Thanks to Michelle Jones and Amy Hanus for providing the pictures used in this post. All Photos Used With Permission.

                      Featured photo credit: Skinny Enchilada Casserole/Amy Hanus via fullplateliving.org

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                      Last Updated on September 20, 2018

                      How to Stay Calm and Cool When You Are Extremely Stressful

                      How to Stay Calm and Cool When You Are Extremely Stressful

                      Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

                      If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

                      1. Breathe

                      The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

                      • Take five deep breaths in and out (your belly should come forward with each inhale).
                      • Imagine all that stress leaving your body with each exhale.
                      • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

                      Feel free to repeat the above steps every few hours at work or home if you need to.

                      2. Loosen up

                      After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

                      Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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                      3. Chew slowly

                      Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

                      Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

                      Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

                      4. Let go

                      Cliche as it sounds, it’s very effective.

                      The thing that seems like the end of the world right now?

                      It’s not. Promise.

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                      Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

                      Letting go isn’t easy, so here’s a guide to help you:

                      21 Things To Do When You Find It Hard To Let Go

                      5. Enjoy the journey

                      Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

                      Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

                      6. Look at the big picture

                      The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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                      Will this matter to me…

                      • Next week?
                      • Next month?
                      • Next year?
                      • In 10 years?

                      Hint: No, it won’t.

                      I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

                      Stop agonizing over things you can’t control because you’re only hurting yourself.

                      7. Stop demanding perfection of yourself

                      You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

                      Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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                      8. Practice patience every day

                      Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

                      • The next time you go to the grocery store, get in the longest line.
                      • Instead of going through the drive-thru at your bank, go inside.
                      • Take a long walk through a secluded park or trail.

                      Final thoughts

                      Staying calm in stressful situations is possible, all you need is some daily practice.

                      Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

                      Featured photo credit: Brooke Cagle via unsplash.com

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