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Best Bean Mix

Chickpeas, also known as garbanzo beans, are a great source of fiber and folate, and they’re also low in calories. They can help reduce blood sugar, decrease blood cholesterol and improve gut health.

Lentils are a great source of vegan protein and reduce blood sugar levels. They benefit gut health by improving bowel function and slowing the rate that the stomach empties.

Kidney beans are also a very high fiber bean and have the potential to reduce the risk factors associated with high blood sugar, weight gain such as diabetes and metabolic syndrome.

Black beans have a lower glycemic index compared to many other high-carbohydrate foods. This means they cause a smaller rise in blood sugar after a meal.  Packed with fiber and flavor, this bean a protein powerhouse.

Pinto beans may help reduce LDL blood cholesterol.  Folate anyone? Pinto beans are like little folate factories.  They also increase the production of propionate, a short-chain fatty acid produced by gut bacteria. Propionate is good for gut health.

Navy beans appear to help reduce symptoms of metabolic syndrome, likely due to their high fiber content.  They appear to increase HDL or happy cholesterol, five cups of beans a week will help reduce waist circumference, blood sugar and blood pressure.

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5 from 1 vote

Best Bean Mix

Course: Main Course
Cuisine: Vegan
Servings: 8 cups
Calories: 119kcal
Author: just james

Ingredients

  • 1/2 cup chickpeas garbanzo beans
  • 1/2 cup lentils
  • 1/2 cup kidney beans
  • 1/2 cup black beans
  • 1/2 cup pinto beans
  • 1/2 cup navy beans

Instructions

  • Put the beans in a pot and fill with water to about 1” over the beans. Technically you do not need to soak lentils. Stir them up and throw them in the fridge, we’ll visit them again tomorrow.
  • Is tomorrow here? Cool. Rinse the beans well and drain.
  • If you didn’t soak your lentils toss them in now.
  • Rinse out your pot and replace the beans. Fill again with water just over the top of the beans. Slow your roll dude, we want to sneak up on these fuckers so you don’t get burns or mush. Low heat and wait for that simmer.
  • Don’t add any spice, you can do that later with the dishes that you choose.
  • Let these simmer covered and check them every 30 minutes for just the right texture. If you’re in the 2 hour mark check and make sure your stove is on.

Notes

For pressure cooker, do everything above except when you’re ready to put them back in the pot put them in the pressure cooker instead, cook on high pressure for 20 minutes and let them naturally release. Test them and if they are crunchy add some water and try 5 more minutes and realize that I don’t know every fucking thing, but you’re still here.
For crock pot do all the same and cook on high checking at 3 hours, but I like them when they’ve cook for closer to 4 hours.
You can store in fridge for 1 week or freeze for a month.

Nutrition

Calories: 119kcal | Carbohydrates: 21g | Protein: 8g | Fat: 1g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 318mg | Fiber: 8g | Sugar: 1g | Vitamin C: 1mg | Calcium: 31mg | Iron: 2mg

Reference

https://www.healthline.com/nutrition/healthiest-beans-legumes

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